Workout Routine

Hypertrophy Phase

by JustAnotherDoomer

Workouts

Chest/Back

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

bench press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

lat pulldown

2 sets

Chest Accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Chest Accessory

2 sets

Back accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Back accessory

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Shoulders/Arms

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

military press

2 sets

Shoulders

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Shoulders

2 sets

Bicep Curl

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

Bicep Curl

3 sets

Triceps

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

Triceps

3 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

squat

2 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

straight leg deadlift

2 sets

Quads

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Quads

2 sets

Hamstrings

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Hamstrings

2 sets

calf raise

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

calf raise

3 sets

Back/Chest

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

barbell row

2 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Dips

2 sets

Back accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Back accessory

2 sets

Chest Accessory

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Chest Accessory

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Shoulders/Arms

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

military press

2 sets

Shoulders

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Shoulders

2 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Bicep Curl

2 sets

Triceps

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Triceps

2 sets

Core

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec

Core

2 sets

Legs 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

deadlift

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg press

2 sets

Hamstrings

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Hamstrings

2 sets

Quads

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Quads

2 sets

calf raise

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

calf raise

3 sets