Workout Routine
FreeI'd recommend every session (once or twice a week) picking 'Muscle!', then 'Cardio!' then any variant of 'Bonus Muscle!' if you have the time, these bonus exercises are there for hypertrophy, and you can just pick and choose the group based on what you find fun that day!
As a short summary and guide:
Reps In Reserve (RIR) = What it says on the tin Rate of Perceived Exertion (RPE) = 10 - RIR (don't ask me why there's two, it's dumb haha)
Hypertrophy: making sure you have low (0-2) reps in reserve and that you have high 'volume' (weight x sets x reps, i.e. total weight lifted) Strength Gains: reps in reserve doesn't really matter, but what does matter is the weight on the bar, and ensuring that you are as explosive as possible on each rep
Double Progression: Work within 3-5 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 8-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 20-30 reps, adding one rep per successful session. At the top of the range, weight increases by 2 lbs; failing at the bottom decreases it by 2 lbs.
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 6 lbs; failing at the bottom decreases it by 6 lbs.