Workout Routine

Strength & Hypertrophy

by gusbb

This program will help you increase your 1RM while completing the recommended volume for a given muscle and then some.

  • Compound Movements are set up in a way to maximize strength gains.
  • Acessory movements are set up to both help with hypertrophy and strength.
  • Arnold-style antagonistic muscle training.

Workouts

Chest & Back | 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
30 sec
2
80% 1RM
5
120 sec
3
85% 1RM
3
120 sec
4
90% 1RM
1 +
amrap
120 sec
5
70% 1RM
1 +
amrap
80 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
65% 1RM
1 +
amrap
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

incline bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
1 +
amrap
100 sec

deadlift

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.72 kg.

seated cable row

3 sets

Static Neutral Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
15
100 sec
2
70% 1RM
15
100 sec
3
70% 1RM
15
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Static Neutral Grip Lat Pulldown

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

cable crossover

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
65% 1RM
1 +
amrap
100 sec

fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
80% 1RM
5
100 sec
3
85% 1RM
3
100 sec
4
90% 1RM
1
100 sec
5
70% 1RM
1 +
amrap
100 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

Shoulders & Arms | 1

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
80% 1RM
5
100 sec
3
85% 1RM
3
100 sec
4
90% 1RM
1 +
amrap
100 sec
5
70% 1RM
1 +
amrap
100 sec

Shoulder press

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
65% 1RM
1 +
amrap
100 sec

tricep pushdown

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
65% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

front raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
65% 1RM
1 +
amrap
100 sec

curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.72 kg.

hammer curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

reverse curl

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

shrug

3 sets

Rope Shoulder Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

Rope Shoulder Upright Rows

3 sets

Preacher Curl Machine

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

Preacher Curl Machine

3 sets

Legs | 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
10
100 sec
3
85% 1RM
8
100 sec
4
90% 1RM
5
100 sec
5
70% 1RM
1 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
90% 1RM
3
100 sec
5
70% 1RM
1 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg press

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
8
100 sec
4
65% 1RM
1 +
amrap
100 sec

romanian deadlift

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
10
100 sec
3
85% 1RM
8
100 sec
4
65% 1RM
1 +
amrap
100 sec

calf raise

4 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
15
100 sec
2
70% 1RM
15
100 sec
3
70% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Leg Extension

3 sets

Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
15
100 sec
2
70% 1RM
15
100 sec
3
70% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Hamstring Curl

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
75% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Abductor Machine

3 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
15
100 sec
2
75% 1RM
15
100 sec
3
75% 1RM
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Adductor Machine

3 sets

Stair Climber

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stair Climber

1 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
80% 1RM
8
100 sec
3
85% 1RM
5
100 sec
4
75% 1RM
1 +
amrap
100 sec

cable kickback

4 sets

hip bridges

Set
Reps
Rest time
1
10
100 sec

hip bridges

1 sets