Workout Routine

Free

Maximise Hypertrophy PPl

by yeah

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All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles

3 days PPL Break day or 4th day (7 days a week) 3 days PPL

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
12
100 sec
2
75% TM
100 lbs
12
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
75% TM
100 lbs
8
100 sec

bench press

4 sets

Band tricep pushdown

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Band tricep pushdown

3 sets

Decline pushups

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10 +
amrap
30 sec

Decline pushups

3 sets

Dips

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Dips

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
85% 1RM
38 lbs
12 +
amrap
100 sec

Chest Fly

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
12
45 sec
2
75% 1RM
85 lbs
12
45 sec
3
75% 1RM
85 lbs
12 +
amrap
45 sec

overhead triceps extension

3 sets

Dead hang

Set
Time
Rest time
1
20 sec
10 sec
2
20 sec
10 sec
3
20 sec
10 sec
4
20 sec
10 sec
5
20 sec
10 sec

Dead hang

5 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
8
100 sec
2
75% TM
100 lbs
8
100 sec
3
80% TM
110 lbs
5
100 sec
4
90% TM
120 lbs
5
100 sec
5
80% TM
110 lbs
5
100 sec

squat

5 sets

Sandbag front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Sandbag front squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12 +
amrap
100 sec

romanian deadlift

3 sets

Sandbag carry

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Sandbag carry

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 sec

calf raise

6 sets

Tricep and Shoulder

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
12
100 sec
2
80% TM
110 lbs
12
100 sec
3
85% TM
115 lbs
8
100 sec
4
95% TM
130 lbs
5
100 sec

close-grip bench press

4 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
80% 1RM
20 lbs
12 +
amrap
100 sec

Shoulder press

4 sets

Band tricep pushdown

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Band tricep pushdown

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12 +
amrap
100 sec

rear delt fly

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12 +
amrap
100 sec

overhead triceps extensions

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
24
100 sec
3
80% 1RM
20 lbs
12
100 sec

side lateral raise

3 sets

Dead hang

Set
Time
Rest time
1
20 sec
10 sec
2
20 sec
10 sec
3
20 sec
10 sec
4
20 sec
10 sec
5
20 sec
10 sec

Dead hang

5 sets

Back and Biceps

Assisted pull up

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec
5
10
60 sec

Assisted pull up

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
65% 1RM
100 lbs
8
100 sec
5
65% 1RM
100 lbs
12 +
amrap
100 sec

curl

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
12
100 sec
2
85% 1RM
130 lbs
12
100 sec
3
85% 1RM
130 lbs
12 +
amrap
100 sec

barbell row

3 sets

rack deadlift

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

rack deadlift

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
80% 1RM
20 lbs
12
100 sec

shrug

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec
3
90% 1RM
23 lbs
8 +
amrap
100 sec
4
80% 1RM
20 lbs
12 +
amrap
100 sec

concentration curl

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
85% 1RM
130 lbs
12
100 sec
4
90% 1RM
135 lbs
12
100 sec

reverse curl

4 sets

wrist supination & pronation circuit

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

wrist supination & pronation circuit

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec

wrist curl

3 sets