Workout Routine

Hypertrophy Phase

by JustAnotherDoomer

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

bench press

2 sets

Chest Accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Chest Accessory

2 sets

Shoulders

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Shoulders

2 sets

Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Triceps

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

lat pulldown

2 sets

Back accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Back accessory

2 sets

Back accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Back accessory

3 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec

Bicep Curl

3 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

squat

2 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

straight leg deadlift

2 sets

Quads

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Quads

2 sets

Hamstrings

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Hamstrings

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

calf raise

3 sets

Athlete Day

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
100 sec
2
–
–
2
100 sec
3
–
–
2
100 sec
4
–
–
2
100 sec
5
–
–
2
100 sec

power clean

5 sets

Knee to Broad Jump

Set
Intensity
Weight
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec
4
4
100 sec
5
4
100 sec

Knee to Broad Jump

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

trap bar deadlift

5 sets

Landmine Core

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

Landmine Core

2 sets

Ski Erg

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Ski Erg

1 sets

Upper

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

Dips

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

pullup

2 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Shoulder Press

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Core

3 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

squat

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

romanian deadlift

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg extension

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

calf raise

3 sets