Workout Routine

Hypertrophy For Fun

by HunterC

(probably)

on the teehee skullcrushers, barbell row, squat, leg extension, and overhead tricep extension <3 go do myoreps to 20 on the last set

have fun and throw plates at gym couples heads <3

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
65% TM
15
100 sec
6
50% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

6 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
65% TM
15
100 sec
3
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

cable lateral raise

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

4 sets

incline flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline flies

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

rope pushdown

4 sets

incline pushups

Set
Intensity
Weight
Reps
Rest time
1
25 +
amrap
100 sec

incline pushups

1 sets

Pull

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
50% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

barbell row

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated incline curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
50% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

preacher curl

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
50% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated cable row

5 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
20
100 sec
2
65% TM
20
100 sec
3
65% TM
20 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

lat pullover

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
85% TM
5
100 sec
3
85% TM
5
100 sec
4
85% TM
5
100 sec
5
65% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

5 sets

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated hamstring curl

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

hack squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg extension

4 sets

Upper

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline bench press

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

face pull

4 sets

overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
20 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead tricep extension

4 sets

dumbbell row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

dumbbell row

4 sets

Neutral/Underhand Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Neutral/Underhand Lat Pulldown

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

ez bar curl

4 sets

Lower

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% TM
15
100 sec
3
65% TM
15
100 sec
4
65% TM
15 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

romanian deadlift

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bulgarian split squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12
100 sec
5
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

calf raise

5 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
75% TM
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Weighted Back Extension

4 sets