Workout Routine

24.01.12 Hypertrophy PPL

by catalac

https://forum.bodybuilding.com/showthread.php?t=179232481 https://www.vice.com/en/article/pgp9zg/a-shamelessly-superficial-workout-for-men and some of my own stuff

Starting TM is 90% of 1RM.

Workouts

Pull

Pullup

Set

Intensity

Weight

Reps

Rest time

1

1 +

amrap

100 sec

2

1 +

amrap

100 sec

3

1 +

amrap

100 sec

4

1 +

amrap

100 sec

bent over row

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Standing Alternating Curl

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Vertical Knee Raise

Set

Intensity

Weight

Reps

Rest time

1

1 +

amrap

100 sec

2

1 +

amrap

100 sec

3

1 +

amrap

100 sec

4

1 +

amrap

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Push

bench press

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Dips

Set

Intensity

Weight

Reps

Rest time

1

1 +

amrap

100 sec

2

1 +

amrap

100 sec

3

1 +

amrap

100 sec

4

1 +

amrap

100 sec

Arnold Press

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Chest Fly

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

straight leg deadlift

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

49% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

49% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

8

100 sec

Calf Raise

Set

Intensity

Weight

Reps

Rest time

1

25% 1RM

8

100 sec

2

50% 1RM

8

100 sec

3

100% 1RM

8

100 sec

4

100% 1RM

5

100 sec