Workout Routine

PROGGRESSION

by Ej-pierce

Science Based Maximum Hypertrophy

Workouts

PUSH

Inclined Smith Press

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

Inclined Smith Press

4 sets

Flat Dumbbell Press

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

Flat Dumbbell Press

4 sets

Seated Cable Flys

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

Seated Cable Flys

3 sets

Dumbbell Over Head Press

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

Dumbbell Over Head Press

3 sets

Dumbbell Lateral Raise

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

Dumbbell Lateral Raise

4 sets

Rope Push-Downs

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

Rope Push-Downs

3 sets

Over head Cable Extensions

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

Over head Cable Extensions

3 sets

Weighted Decline Sit-Ups

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

Weighted Decline Sit-Ups

3 sets

Hanging knee raises

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

Hanging knee raises

3 sets

PULL

Pull ups

Set
Intensity
Weight
Reps
Rest time
1
4 +
amrap
90 sec
2
4 +
amrap
90 sec
3
4 +
amrap
90 sec
4
4 +
amrap
90 sec

Pull ups

4 sets

Chest supported DB Rows

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

Chest supported DB Rows

4 sets

lat pulldown

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

lat pulldown

3 sets

Incline Dumbbell Curl

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

Incline Dumbbell Curl

3 sets

Hammer Curls

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

Hammer Curls

3 sets

Single armed Bayesian Curls

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

Single armed Bayesian Curls

2 sets

Single Arm Curls

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

Single Arm Curls

2 sets

Cable Woodchoppers

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

Cable Woodchoppers

3 sets

Weighted Russian Twists

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

Weighted Russian Twists

3 sets

LEGS

Hack Squat

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

Hack Squat

4 sets

leg press

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

leg press

4 sets

Walking Dumbbell Lunges

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

Walking Dumbbell Lunges

3 sets

Lying Leg Curl

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

Lying Leg Curl

3 sets

Dumbbell Romanian Deadlifts

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

Dumbbell Romanian Deadlifts

3 sets

Standing Calve Raises

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

Standing Calve Raises

4 sets

Seated Calve Raises

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

Seated Calve Raises

3 sets

Reverse Crunches

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

Reverse Crunches

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3 sets

PUSH 2

Decline Machine Press

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

Decline Machine Press

4 sets

Pec Deck

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

Pec Deck

3 sets

cable crossover

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

cable crossover

2 sets

Arnold Press

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

Arnold Press

3 sets

cable lateral raise

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

cable lateral raise

3 sets

Rear Delt Fly

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

Rear Delt Fly

3 sets

Cable crunch

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

Cable crunch

3 sets

Plank Reaches

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

Plank Reaches

3 sets

Oblique V-ups

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

Oblique V-ups

2 sets

PULL 2

Wide Grip Pulldowns

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

Wide Grip Pulldowns

4 sets

One Arm Cable Rows

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

One Arm Cable Rows

3 sets

face pull

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

face pull

3 sets

Rope Hammer Curls + Rope Tricep Pushdowns (Super Set)

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

Rope Hammer Curls + Rope Tricep Pushdowns (Super Set)

3 sets

Bent over Tricep extensions+ Overhead Rope Extensions( Super Set)

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

Bent over Tricep extensions+ Overhead Rope Extensions( Super Set)

2 sets

Hanging Oblique Raises

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

Hanging Oblique Raises

3 sets

Side Plank Reach Throughs

Set
Intensity
Weight
Reps
Rest time
1
30
90 sec
2
30
90 sec

Side Plank Reach Throughs

2 sets

Legs 2

Barbell Romanian Deadlift

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

Barbell Romanian Deadlift

4 sets

Seated Hamstring Curls

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

Seated Hamstring Curls

3 sets

goblet squat

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

goblet squat

3 sets

step-up

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

step-up

2 sets

Donkey Calve Raises

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec
4
20
90 sec

Donkey Calve Raises

4 sets

Single Leg Calves Raise

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

Single Leg Calves Raise

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

hanging leg raises

3 sets

Cable crunch

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

Cable crunch

3 sets

Declined Twisting Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec

Declined Twisting Sit-ups

2 sets