Workout Routine

Powertrophy for Busy Bodies

by nsmith16

This workout is an intentional, strength and hypertrophy mixed session. HIIT cardio and abs are performed twice per week on in-between lifting rest days.

Workouts

Chest and Triceps

bench press

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

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

bench press

3 sets

incline bench press

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

incline bench press

3 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec

push-ups

4 sets

Weighted Dip

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

Weighted Dip

4 sets

tricep pushdown

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

tricep pushdown

4 sets

Back and Biceps

deadlift

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

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

deadlift

3 sets

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
8
120 sec
2
85% TM
8
120 sec
3
85% TM
8
120 sec

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

pendlay row

3 sets

Weighted Pull-Up

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
120 sec
2
5 +
amrap
120 sec
3
5 +
amrap
120 sec

Weighted Pull-Up

3 sets

hammer curl

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

hammer curl

4 sets

EZ Bar Curls

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

EZ Bar Curls

4 sets

Legs and Shoulders

squat

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

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

squat

3 sets

overhead press

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

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

overhead press

3 sets

leg extension

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

leg extension

4 sets

leg curl

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

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4 sets

seated shoulder press

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

seated shoulder press

4 sets