Workout Routine

Hypertrophy

by Gudongdong

Starting TM is 80% of 1RM.

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
4
180 sec
2
@RPE7
5
180 sec
3
@RPE8
6 +
amrap
180 sec

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

squat

3 sets

SPOTO PRESS

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

SPOTO PRESS

3 sets

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
6
180 sec
2
@RPE7
7
180 sec
3
@RPE7
7
180 sec

Paused Deadlift

3 sets

Nordic Curls

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Nordic Curls

3 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

incline reverse fly

3 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3 sets

dead bugs

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

dead bugs

3 sets

Workout 2

bench press

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

bench press

4 sets

pullup

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

pullup

3 sets

push-ups

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec

push-ups

3 sets

dip

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

dip

3 sets

curl

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

curl

3 sets

side lateral raise

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

side lateral raise

3 sets

dead bugs

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

dead bugs

3 sets

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
4
90 sec
2
@RPE6.5
4
90 sec
3
@RPE7
6 +
amrap
90 sec
4
@RPE7
6 +
amrap
90 sec
5
@RPE7
6 +
amrap
90 sec

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

bench press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
3
180 sec
2
@RPE7
4
180 sec
3
@RPE7
4
180 sec
4
@RPE7
4
180 sec
5
@RPE7
4
180 sec

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

deadlift

5 sets

seated shoulder press

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

seated shoulder press

3 sets

offset single-arm chest press

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

offset single-arm chest press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

skull crushers

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

Workout 4

Pin Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
2
180 sec
2
@RPE6
10
180 sec
3
@RPE7
10
180 sec
4
@RPE7
10
180 sec

Pin Squat

4 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

front squat

3 sets

Hyperextensions

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

Hyperextensions

3 sets

barbell row

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

barbell row

3 sets

Romanian Deadlift

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

Romanian Deadlift

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

fly

3 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3 sets

dead bugs

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

dead bugs

3 sets

Workout 5

3s Pause Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
3
90 sec

3s Pause Bench Press

1 sets

close-grip bench press

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

close-grip bench press

3 sets

pendlay row

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

pendlay row

3 sets

hip thrust

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

hip thrust

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

dip

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

dip

3 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3 sets

dead bugs

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

dead bugs

3 sets