Workout Routine

HOT BOI SUMMER

by Brav3Toast

V-Taper Focus - Hypertrophy

Starting TM is 90% of 1RM.

Workouts

Dorito day

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
0 sec
2
85% 1RM
5
0 sec
3
85% 1RM
5
0 sec
4
85% 1RM
5
0 sec

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

t-bar row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
120 sec
2
85% 1RM
10
120 sec
3
85% 1RM
10
120 sec
4
85% 1RM
10
120 sec

lat pulldown

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
45 sec
2
85% 1RM
10
45 sec
3
85% 1RM
10
45 sec
4
85% 1RM
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

face pull

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
60 sec
2
85% TM
5
60 sec
3
85% TM
5
60 sec
4
85% TM
5
60 sec
5
85% TM
5
60 sec

seated cable row

5 sets

side lateral raise

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

side lateral raise

3 sets

curl

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

curl

4 sets

Chest|Shoulder|Tricep

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
100 sec
2
85% 1RM
5
100 sec
3
85% 1RM
5
100 sec
4
85% 1RM
5
100 sec
5
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

bench press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
85% 1RM
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
–
–
5 +
amrap
100 sec

seated shoulder press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
65% TM
8
100 sec
3
65% TM
8
100 sec
4
65% TM
8
100 sec

triceps extension

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
–
–
5
100 sec

dip

5 sets

MAXIMUM OVER-LEG

leg extension

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
8
100 sec
2
85% 1RM
8
100 sec
3
85% 1RM
8
100 sec
4
–
–
8
100 sec

leg extension

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
2
65% TM
6
100 sec
3
65% TM
6
100 sec
4
65% TM
6
100 sec

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
6
100 sec
2
55% 1RM
6
100 sec
3
55% 1RM
6
100 sec
4
55% 1RM
6
100 sec

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

leg press

4 sets

leg curl

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

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

leg curl

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec

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

bulgarian split squat

4 sets

calf raise

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

calf raise

3 sets

Pr Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

squat

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

seated shoulder press

1 sets