Workout Routine

Free

Maximise Hypertrophy PPl

by spenny97

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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

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

Workouts

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec
4
75% 1RM
115 lbs
8
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12 +
amrap
100 sec
4
75% 1RM
34 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straight Bar Tricep Pushdown

4×12

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline Chest Press

3×12

Dips

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

Dips

3×10+

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
90% 1RM
41 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Fly

3×12+

overhead triceps extension

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extension

3×12+

Neck

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Neck

3×5+

Back and Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec
4
70% 1RM
31 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

4×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
90% 1RM
23 lbs
8
100 sec
5
75% 1RM
19 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated incline curl

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3×12

Isolated cable curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
8 +
amrap
100 sec
4
80% 1RM
36 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Isolated cable curl

4 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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

4×12

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

reverse curl

4×12

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

wrist supination & pronation circuit

4×12

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

wrist curl

3×12

Legs

squat

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

4×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
12
100 sec
2
85% 1RM
95 lbs
12
100 sec
3
90% 1RM
100 lbs
5
100 sec
4
90% 1RM
100 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

4×12

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

6×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
85% 1RM
130 lbs
10
100 sec
4
90% 1RM
135 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

4×10

Tricep and Shoulder

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
100 sec
2
80% 1RM
120 lbs
12
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
95% 1RM
145 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close-grip bench press

4 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
85% 1RM
21 lbs
12
100 sec
4
90% 1RM
23 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Shoulder press

4×12+

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straight Bar Tricep Pushdown

4×12

Single rear delt cable fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
90% 1RM
41 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Single rear delt cable fly

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec
3
95% 1RM
24 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead triceps extensions

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
75% 1RM
19 lbs
12
100 sec
4
85% 1RM
21 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

side lateral raise

4×12+

Neck

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

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Neck

3×5

Abs

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
10
100 sec
2
65% 1RM
29 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec
4
85% 1RM
38 lbs
10
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Crunch Machine

4×10

Knee Raise

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Knee Raise

4×10

plank

Set
Time
Rest time
1
90 sec
100 sec
2
90 sec
100 sec

plank

2×90 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec

side plank

4×30 s