Workout Routine

12 week growth

by michaelho

Home gym upper/lower splits

Starting TM is 90% of 1RM.

Workouts

Upper Body A

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
4
150 sec
2
85% TM
4
150 sec
3
85% TM
4
150 sec
4
85% TM
4
150 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bench press

4 sets

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
4
–
–
6 +
amrap
120 sec

neutral grip pull up

4 sets

Incline Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Incline Dumbell Press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
120 sec
2
70% TM
8
120 sec
3
70% TM
8
120 sec
4
70% TM
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

Dumbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
45 sec
2
100% TM
20
45 sec
3
100% TM
20
45 sec
4
100% TM
20
45 sec
5
100% TM
20
45 sec

Dumbell Lateral Raises

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
90 sec
2
65% TM
8
90 sec
3
65% TM
8
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

close-grip bench press

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
60 sec
2
100% TM
12
60 sec
3
100% TM
12
60 sec

curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

hanging leg raises

3 sets

Lower Body A

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
240 sec
2
80% 1RM
5
240 sec
3
80% 1RM
5
240 sec
4
80% 1RM
5
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

romanian deadlift

4 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
120 sec
2
100% TM
8
120 sec
3
100% TM
8
120 sec

reverse lunge

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
75 sec
2
100% TM
15
75 sec
3
100% TM
15
75 sec
4
100% TM
15
75 sec
5
100% TM
15
75 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

5 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45
100 sec
2
100% TM
45
100 sec
3
100% TM
45
100 sec

Abs

3 sets

Upper Body B

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
150 sec
2
65% TM
10
150 sec
3
65% TM
10
150 sec
4
65% TM
10
150 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline bench press

4 sets

chinup

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

chinup

4 sets

Z press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Z press

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
120 sec
2
70% TM
10
120 sec
3
70% TM
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

3 sets

push-ups

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

push-ups

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
60 sec
2
100% TM
10
60 sec
3
100% TM
10
60 sec
4
100% TM
10
60 sec

lateral raise

4 sets

curl

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

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
60 sec
2
80% TM
12
60 sec
3
80% TM
12
60 sec

skull crushers

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
60 sec
2
100% TM
10
60 sec
3
100% TM
10
60 sec

Abs

3 sets

Lower Body B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
6
180 sec
2
70% 1RM
6
180 sec
3
70% 1RM
6
180 sec
4
70% 1RM
6
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

deadlift

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
53% TM
8
150 sec
2
53% TM
8
150 sec
3
53% TM
8
150 sec

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
120 sec
2
100% TM
10
120 sec
3
100% TM
10
120 sec

hip thrust

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
15
60 sec
2
100% TM
15
60 sec
3
100% TM
15
60 sec

calf raise

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10
60 sec
2
100% TM
10
60 sec
3
100% TM
10
60 sec

Abs

3 sets