Workout Routine

Free

Maximise Hypertrophy PPl

by connorhicks

Download free Hardy app

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

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

Push

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec
4
@RPE8
80 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Chest Press

4 sets

Dips

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

Dips

3×10+

Smith Machine Incline Press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Smith Machine Incline Press

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE7
27 lbs
12
120 sec
3
@RPE7
27 lbs
12 +
amrap
120 sec
4
@RPE7
27 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps pushdowns

4 sets

Machine Flyes

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Machine Flyes

4 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Overhead Triceps Extensions

4 sets

Neck Curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec
4
@RPE8
80 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Neck Curl

4 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Crunch Machine

4 sets

Pull

Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec
4
@RPE8
80 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Lat Pulldown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE7
27 lbs
12
120 sec
3
@RPE7
27 lbs
12 +
amrap
120 sec
4
@RPE7
27 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

face pull

4 sets

High Row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec
4
@RPE8
80 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

High Row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
0 sec
2
@RPE8
110 lbs
8
120 sec
3
@RPE8
110 lbs
8 +
amrap
120 sec
4
@RPE8
110 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

shrug

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
6
0 sec
2
@RPE8
18 lbs
8
120 sec
3
@RPE8
18 lbs
8 +
amrap
120 sec
4
@RPE8
18 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

curl

4 sets

Forearm Curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE7
27 lbs
12
120 sec
3
@RPE7
27 lbs
12 +
amrap
120 sec
4
@RPE7
27 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Forearm Curl

4 sets

Forearm Extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE7
27 lbs
12
120 sec
3
@RPE7
27 lbs
12 +
amrap
120 sec
4
@RPE7
27 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Forearm Extension

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
180 sec
2
@RPE8
110 lbs
8
180 sec
3
@RPE8
110 lbs
8
180 sec
4
@RPE8
110 lbs
8 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

4 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
180 sec
3
@RPE8
33 lbs
8 +
amrap
180 sec
4
@RPE8
33 lbs
8 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Leg press

4 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE7
27 lbs
12
120 sec
3
@RPE7
27 lbs
12 +
amrap
120 sec
4
@RPE7
27 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Hamstring Curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE7
65 lbs
12
120 sec
3
@RPE7
65 lbs
12 +
amrap
120 sec
4
@RPE7
65 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

4 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Crunch Machine

4 sets

Tricep and Shoulder

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
6
0 sec
2
@RPE9
19 lbs
8
120 sec
3
@RPE9
19 lbs
8
120 sec
4
@RPE9
19 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Shoulder press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE9
29 lbs
12
120 sec
3
@RPE9
29 lbs
12 +
amrap
120 sec
4
@RPE9
29 lbs
12 +
amrap
120 sec
5
@RPE9
29 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

side lateral raise

5 sets

Single Arm Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE9
15
120 sec
3
@RPE9
15
120 sec
4
@RPE9
15 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Single Arm Rear Delt Fly

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
100 sec
2
@RPE9
15
100 sec
3
@RPE9
15 +
amrap
100 sec
4
@RPE9
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

face pull

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
120 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps pushdowns

4 sets

Overhead Triceps Extensions

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
6
0 sec
2
@RPE8
33 lbs
8
120 sec
3
@RPE8
33 lbs
8 +
amrap
120 sec
4
@RPE8
33 lbs
8 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Overhead Triceps Extensions

4 sets

Neck Curl

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
55 lbs
6
0 sec
2
@RPE8
80 lbs
8
120 sec
3
@RPE8
80 lbs
8 +
amrap
120 sec
4
@RPE8
70 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Neck Curl

4 sets