Workout Routine

Free

Strength & Hypertrophy

by Gsjferndez

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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
–
–
10
30 sec
2
–
–
8
30 sec
3
80% 1RM
20 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs
4
80% 1RM
20 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, 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
5
80% 1RM
20 lbs
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs

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

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

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

incline bench press

5 sets

Pec Deck

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

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

Pec Deck

3×12

Static Neutral Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

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

Static Neutral Grip Lat Pulldown

4×8+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

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

seated cable row

4×8+

Machine Low Row

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

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

Machine Low Row

3×12+

leg extension

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

leg extension

1×5

Shoulders & Arms | 1

calf raise

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

calf raise

1×5

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
6
30 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs
4
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs
5
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs

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

seated shoulder press

5 sets

lateral raise

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

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

lateral raise

4×12+

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

Rear Delt Fly

4×10+

Tricep Pushdown | Rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

Tricep Pushdown | Rope

4×10+

Tricep Pushdown | Straight Bar

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

Tricep Pushdown | Straight Bar

4×10+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

hammer curl

4×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

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

seated incline curl

4×10+

Legs | 1

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

calf raise

5×15

Hamstring Curl

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

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

Hamstring Curl

3×10

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
20 +
amrap
100 sec

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

Leg Extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
80% 1RM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
4
80% 1RM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs
5
80% 1RM
90 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

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

leg press

5 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15 +
amrap
100 sec
5
–
–
15 +
amrap
100 sec

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

Hack Squat

5 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
100 sec
2
–
–
20 +
amrap
100 sec

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

Abductor Machine

2×20+

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
100 sec
2
–
–
20 +
amrap
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

2×20+