Workout Routine

3 days - strength & hypertrophy

by Athab

Sur 3 jours : J1 - Dos / Biceps / Jambes (2 exos / groupe musculaire) J2 - Pec / Triceps / Epaules (2 exos / groupe musculaire) J3 - Full Body (1 exo / groupe musculaire - polyarticulaire focus)

Workouts

J1 - Dos / Biceps / Jambes

Tractions pronation prise largeur épaules

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE9
12
120 sec
3
@RPE10
10
120 sec
4
@RPE10
8 +
amrap
180 sec

Tractions pronation prise largeur épaules

4 sets

Low row machine

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
120 sec
2
@RPE10
10
120 sec
3
@RPE10
8 +
amrap
180 sec

Low row machine

3 sets

Curl incliné 45 degrés

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12
180 sec

Curl incliné 45 degrés

4 sets

Preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
120 sec
2
@RPE10
7
120 sec
3
@RPE10
6 +
amrap
180 sec

Preacher curl

3 sets

Lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
120 sec
2
@RPE8
12
120 sec
3
@RPE9
12
120 sec
4
@RPE10
12 +
amrap
180 sec

Lying leg curl

4 sets

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
8
120 sec
3
@RPE9
7
120 sec
4
@RPE10
6 +
amrap
180 sec

Hack squat

4 sets

J2 - Pec / Triceps / Epaules

Chest press machine poids libre

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
120 sec
2
@RPE8
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
8
180 sec

Chest press machine poids libre

4 sets

Chest cable flies (high to low)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6
180 sec

Chest cable flies (high to low)

3 sets

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
6 +
amrap
120 sec
2
@RPE10
6 +
amrap
180 sec

Pec fly

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE9
12
120 sec
3
@RPE10
12
120 sec
4
@RPE10
12
180 sec

triceps pushdowns

4 sets

Dumbbell skull crusher

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
120 sec
2
@RPE9
10
120 sec
3
@RPE9
9
120 sec
4
@RPE10
8
180 sec

Dumbbell skull crusher

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

cable lateral raise

3 sets

Rear delt cross cable high

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

Rear delt cross cable high

3 sets

J3 - Full Body

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
75% 1RM
5 +
amrap
120 sec
5
65% 1RM
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

5 sets

Dips (machine)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

Dips (machine)

3 sets

Chin-ups

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

Chin-ups

3 sets

Développé militaire

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

Développé militaire

3 sets

Chest supported T-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
120 sec
2
@RPE9
8
120 sec
3
@RPE10
6 +
amrap
180 sec

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

Chest supported T-bar row

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
75% 1RM
5
120 sec
3
85% 1RM
5
120 sec
4
75% 1RM
5
120 sec
5
65% 1RM
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

deadlift

5 sets