Workout Routine

3 day full body, hypertrophy

by hgold

Starting TM is 85% of 1RM.

Workouts

Workout 1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8
180 sec
4
@RPE9
8
180 sec

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

romanian deadlift

4 sets

machine incline press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

machine incline press

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

leg press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

seated cable row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

side lateral raise

4 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12
90 sec
4
@RPE8
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

Machine Preacher Curl

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

tricep pushdown

4 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8
180 sec
4
@RPE9
8
180 sec

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

bench press

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

lat pulldown

3 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

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

Hip Thrust

3 sets

Dumbbell Overhead press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE8
10
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

Dumbbell Overhead press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

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

leg extension

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE7
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

face pull

4 sets

lying leg raise

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

lying leg raise

3 sets

Workout 3

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
180 sec
2
@RPE9
8
180 sec
3
@RPE9
8
180 sec
4
@RPE9
8
180 sec

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

Hack Squat

4 sets

Dumbbell RDL

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

Dumbbell RDL

3 sets

Machine fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

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

Machine fly

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec

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

seated cable row

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

side lateral raise

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
90 sec
2
@RPE8
12
90 sec
3
@RPE8
12
90 sec
4
@RPE8
12 +
amrap
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.91 kg.

hammer curl

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
90 sec
2
@RPE8
15
90 sec
3
@RPE8
15
90 sec
4
@RPE8
15 +
amrap
90 sec

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

Seated Calf Raise

4 sets