Workout Routine

Hypertrophy, 3day, intermediate

by powerdudu

Week 1 - push Week 2 - pull Week 3 - legs

Workouts

(1)W1D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
130 sec
2
75% 1RM
8
130 sec
3
75% 1RM
8
130 sec
4
75% 1RM
8
130 sec

Smith machine bench press, 15

4 sets

machine fly

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

machine fly

3 sets

lateral raise

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

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

lat pulldown

3 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

skull crushers

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

skull crushers

3 sets

seated incline curl

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

seated incline curl

3 sets

(2)W1D2

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
9
130 sec
2
75% 1RM
9
130 sec
3
75% 1RM
9
130 sec
4
75% 1RM
9
130 sec

Smith machine bench press, 30

4 sets

cable crossover

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

cable crossover

3 sets

lateral raise

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

lateral raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

seated cable row

3 sets

lunge

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

lunge

3 sets

leg curl

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

leg curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

hammer curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

tricep pushdown

4 sets

(3)W1D3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

incline bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

bench press

2 sets

cable crossover

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

cable crossover

3 sets

lateral raise

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

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec

lat pulldown

3 sets

leg curl

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

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

leg extension

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
70% 1RM
10
100 sec
3
70% 1RM
10
100 sec

curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

skull crushers

4 sets

(4)W2D1

neutral grip pull up

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

neutral grip pull up

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

seated cable row

3 sets

seated incline curl

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

seated incline curl

4 sets

hammer curl

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

hammer curl

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
13
100 sec
2
70% 1RM
13
100 sec

bench press

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

leg extension

3 sets

leg curl

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

leg curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

face pull

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

face pull

3 sets

(5)W2D2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec
4
75% 1RM
10
120 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
14
100 sec
2
65% 1RM
14
100 sec
3
65% 1RM
14
100 sec

seated cable row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec
4
75% 1RM
8
120 sec

curl

4 sets

hammer curl

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

hammer curl

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
13
100 sec
2
70% 1RM
13
100 sec

incline bench press

2 sets

machine fly

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

machine fly

2 sets

lunge

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

lunge

3 sets

leg curl

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

leg curl

3 sets

skull crushers

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

skull crushers

3 sets

face pull

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

face pull

3 sets

(6)W2D3

neutral grip pull up

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

neutral grip pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

seated cable row

3 sets

seated incline curl

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

seated incline curl

3 sets

hammer curl

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

hammer curl

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
13
100 sec
2
70% 1RM
13
100 sec

bench press

2 sets

machine fly

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

machine fly

2 sets

leg extension

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

leg extension

3 sets

leg curl

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

leg curl

3 sets

tricep pushdown

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

tricep pushdown

3 sets

face pull

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

face pull

3 sets

(7)W3D1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
150 sec
2
75% 1RM
8
150 sec
3
75% 1RM
8
150 sec
4
75% 1RM
8
150 sec

squat

4 sets

leg extension

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

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
70% 1RM
10
120 sec
4
70% 1RM
10
120 sec

lat pulldown

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec

bench press

2 sets

machine fly

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

machine fly

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec

curl

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

tricep pushdown

2 sets

leg adduction

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

leg adduction

3 sets

(8)W3D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
6
150 sec
2
80% 1RM
6
150 sec
3
80% 1RM
6
150 sec
4
80% 1RM
6
150 sec

deadlift

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lunge

2 sets

Glute bridge

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

Glute bridge

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
11
120 sec
2
70% 1RM
11
120 sec
3
70% 1RM
11
120 sec

incline bench press

3 sets

machine fly

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

machine fly

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
120 sec

seated cable row

3 sets

hammer curl

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

hammer curl

3 sets

leg adduction

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

leg adduction

3 sets

(9)W3D3

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
11
150 sec
2
70% 1RM
11
150 sec
3
70% 1RM
11
150 sec
4
70% 1RM
11
150 sec

leg press

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

romanian deadlift

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

leg extension

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
120 sec
2
70% 1RM
10
120 sec

incline bench press

2 sets

machine fly

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

machine fly

2 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec

overhead press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
9
120 sec
2
75% 1RM
9
120 sec
3
75% 1RM
9
120 sec

lat pulldown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

tricep pushdown

2 sets

seated incline curl

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

seated incline curl

3 sets

leg adduction

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

leg adduction

3 sets