Workout Routine

Free

Strength & Hypertrophy

by gusbb

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This program will help you increase your 1RM while completing the recommended volume for a given muscle and then some.

  • Compound Movements are set up in a way to maximize strength gains.
  • Acessory movements are set up to both help with hypertrophy and strength.
  • Arnold-style antagonistic muscle training.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest & Back | 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
30 sec
2
80% 1RM
120 lbs
5
120 sec
3
85% 1RM
130 lbs
3
120 sec
4
90% 1RM
135 lbs
1 +
amrap
120 sec
5
70% 1RM
105 lbs
1 +
amrap
80 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

bench press

5 sets

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline bench press

4 sets

deadlift

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

deadlift

1×1+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
85% 1RM
38 lbs
5
100 sec

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

seated cable row

3 sets

Static Neutral Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
100 sec
2
70% 1RM
31 lbs
15
100 sec
3
70% 1RM
31 lbs
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Static Neutral Grip Lat Pulldown

3×15

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15
100 sec

cable crossover

3×15

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
65% 1RM
16 lbs
1 +
amrap
100 sec

fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
80% 1RM
20 lbs
5
100 sec
3
85% 1RM
21 lbs
3
100 sec
4
90% 1RM
23 lbs
1
100 sec
5
70% 1RM
18 lbs
1 +
amrap
100 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
70% 1RM
18 lbs
5
100 sec
3
70% 1RM
18 lbs
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

incline bench press

3 sets

Shoulders & Arms | 1

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
100 sec
2
80% 1RM
20 lbs
5
100 sec
3
85% 1RM
21 lbs
3
100 sec
4
90% 1RM
23 lbs
1 +
amrap
100 sec
5
70% 1RM
18 lbs
1 +
amrap
100 sec

Shoulder press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
65% 1RM
29 lbs
1 +
amrap
100 sec

tricep pushdown

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15
100 sec

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

triceps extension

3×15

lateral raise

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

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

lateral raise

3×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15
100 sec

front raise

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
8
100 sec
3
85% 1RM
21 lbs
5
100 sec
4
65% 1RM
16 lbs
1 +
amrap
100 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15
100 sec

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

hammer curl

3×15

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15
100 sec

reverse curl

3×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15
100 sec

shrug

3×15

Rope Shoulder Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
100 sec
2
65% 1RM
29 lbs
15
100 sec
3
65% 1RM
29 lbs
15
100 sec

Rope Shoulder Upright Rows

3×15

Preacher Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
100 sec
2
65% TM
29 lbs
15
100 sec
3
65% TM
29 lbs
15
100 sec

Preacher Curl Machine

3×15

Legs | 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
70% 1RM
105 lbs
1 +
amrap
100 sec

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

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
10
100 sec
2
80% 1RM
90 lbs
8
100 sec
3
85% 1RM
95 lbs
5
100 sec
4
90% 1RM
100 lbs
3
100 sec
5
70% 1RM
75 lbs
1 +
amrap
100 sec

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

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
65% 1RM
100 lbs
1 +
amrap
100 sec

romanian deadlift

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
65% 1RM
100 lbs
1 +
amrap
100 sec

calf raise

4 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
100 sec
2
70% 1RM
31 lbs
15
100 sec
3
70% 1RM
31 lbs
15
100 sec

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

Leg Extension

3×15

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
15
100 sec
2
70% 1RM
31 lbs
15
100 sec
3
70% 1RM
31 lbs
15
100 sec

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

Hamstring Curl

3×15

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
75% 1RM
34 lbs
15
100 sec

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

Abductor Machine

3×15

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
15
100 sec
2
75% 1RM
34 lbs
15
100 sec
3
75% 1RM
34 lbs
15
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 %

Adductor Machine

3×15

Stair Climber

Set
Time
Rest time
1
600 sec
100 sec

Stair Climber

1×600 s

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
8
100 sec
3
85% 1RM
38 lbs
5
100 sec
4
75% 1RM
34 lbs
1 +
amrap
100 sec

cable kickback

4 sets

hip bridges

Set
Reps
Rest time
1
10
100 sec

hip bridges

1×10