Workout Routine

3 Day Hypertrophy for Climbing Supplementation

by davidgilroy

Experimenting with a 3 day hypertrophy program to be used alongside regular climbing practice. Likely needs to be tweaked.

Starting TM is 95% of 1RM.

Workouts

Week 1 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 1 Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 1 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 2 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 2 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 2 Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 3 Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 3 Day 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 3 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 4 Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 4 Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

squat

4 sets

bent over row

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

bent over row

3 sets

Cable crunch

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

Cable crunch

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 4 Day 3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
120 sec
2
75% TM
10
120 sec
3
75% TM
10
120 sec
4
65% TM
10
120 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets

Week 5 Day 1 (Deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

squat

3 sets

bent over row

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

bent over row

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3 sets

Happy Flappies

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

Happy Flappies

3 sets

calf raise

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

calf raise

3 sets

Week 5 Day 2 (Deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
5
120 sec

deadlift

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

Cable crunch

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

Cable crunch

3 sets

Skushers

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

Skushers

3 sets

calf raise

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

calf raise

3 sets

seated curl

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

seated curl

3 sets