Workout Routine

Clarence0 Hypertrophy 1-3

by RyanG

Workouts

Workout 1

Squat (High Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
7
100 sec
2
@RPE6
7
100 sec
3
@RPE6
7
100 sec
4
@RPE6
7
100 sec

Squat (High Bar)

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec

romanian deadlift

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec
3
@RPE6
8
100 sec
4
@RPE6
8
100 sec

bench press

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

Weghted Sit Up

2 sets

Workout 2

Squat (High Bar Tempo)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
4
100 sec
2
@RPE6
4
100 sec
3
@RPE6
4
100 sec
4
@RPE6
4
100 sec

Squat (High Bar Tempo)

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec

bulgarian split squat

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
100 sec
2
65% 1RM
5 +
amrap
100 sec
3
65% 1RM
5 +
amrap
100 sec
4
65% 1RM
5 +
amrap
100 sec

overhead press

4 sets

hammer curl

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

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

skull crushers

3 sets

Workout 3

Deadlift (Paused)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
7
100 sec
2
@RPE6
7
100 sec
3
@RPE6
7
100 sec

Deadlift (Paused)

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
100 sec
2
@RPE7
8
100 sec
3
@RPE7
8
100 sec
4
@RPE7
8
100 sec

pendlay row

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Weghted Sit Up

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3 sets

rear delt fly

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

rear delt fly

3 sets

Workout 4

Squat (High Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
100 sec
2
@RPE6
8
100 sec
3
@RPE6
8
100 sec
4
@RPE6
8
100 sec

Squat (High Bar)

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5 +
amrap
100 sec
2
70% 1RM
5 +
amrap
100 sec
3
70% 1RM
5 +
amrap
100 sec

overhead press

3 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE6
6
100 sec
3
@RPE6
6
100 sec

Spoto Press

3 sets

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE6
10
100 sec
3
@RPE6
10
100 sec

Hyperextension

3 sets

Workout 5

Squat (High Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
7
100 sec
2
@RPE8
7
100 sec
3
@RPE8
7
100 sec
4
@RPE8
7
100 sec

Squat (High Bar)

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec

romanian deadlift

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

bench press

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

Weghted Sit Up

2 sets

Workout 6

Squat (High Bar Tempo)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
4
100 sec
2
@RPE6
4
100 sec
3
@RPE6
4
100 sec
4
@RPE6
4
100 sec

Squat (High Bar Tempo)

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

bulgarian split squat

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
100 sec
2
65% 1RM
5 +
amrap
100 sec
3
65% 1RM
5 +
amrap
100 sec
4
65% 1RM
5 +
amrap
100 sec

overhead press

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec

skull crushers

3 sets

Workout 7

Deadlift (Paused)

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
7
100 sec
2
@RPE7
7
100 sec
3
@RPE7
7
100 sec

Deadlift (Paused)

3 sets

pendlay row

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

pendlay row

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Weghted Sit Up

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5 +
amrap
100 sec
2
@RPE7
5 +
amrap
100 sec
3
@RPE7
5 +
amrap
100 sec

pullup

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

rear delt fly

3 sets

Workout 8

Squat (High Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

Squat (High Bar)

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5 +
amrap
100 sec
2
70% 1RM
5 +
amrap
100 sec
3
70% 1RM
5 +
amrap
100 sec

overhead press

3 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE8
6
100 sec
3
@RPE8
6
100 sec

Spoto Press

3 sets

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

Hyperextension

4 sets

Workout 9

Squat (High Bar)

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
7
100 sec
2
@RPE9
7
100 sec
3
@RPE9
7
100 sec
4
@RPE9
7
100 sec

Squat (High Bar)

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec

romanian deadlift

2 sets

bench press

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

bench press

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
100 sec
2
@RPE10
12
100 sec

Weghted Sit Up

2 sets

Workout 10

Squat (High Bar Tempo)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
4
100 sec
2
@RPE6
4
100 sec
3
@RPE6
4
100 sec
4
@RPE6
4
100 sec

Squat (High Bar Tempo)

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec

bulgarian split squat

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
100 sec
2
65% 1RM
5 +
amrap
100 sec
3
65% 1RM
5 +
amrap
100 sec
4
65% 1RM
5 +
amrap
100 sec

overhead press

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
100 sec
2
@RPE9
10
100 sec
3
@RPE9
10
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
8
100 sec
3
@RPE8
8
100 sec
4
@RPE8
8
100 sec

skull crushers

4 sets

Workout 11

Deadlift (Paused)

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
7
100 sec
2
@RPE8
7
100 sec
3
@RPE8
7
100 sec

Deadlift (Paused)

3 sets

pendlay row

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

pendlay row

4 sets

Weghted Sit Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

Weghted Sit Up

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec

rear delt fly

3 sets

Workout 12

Squat (High Bar)

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

Squat (High Bar)

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
70% 1RM
5 +
amrap
100 sec
3
70% 1RM
5 +
amrap
100 sec
4
70% 1RM
5 +
amrap
100 sec

overhead press

4 sets

Spoto Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
100 sec
2
@RPE8
6
100 sec
3
@RPE8
6
100 sec

Spoto Press

3 sets

Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Hyperextension

3 sets