Workout Routine

Strength & Hypertrophy

by Gsjferndez

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
–
–
10
30 sec
2
–
–
8
30 sec
3
80% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
4
80% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg
5
80% 1RM
10 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

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

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

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

incline bench press

5 sets

Pec Deck

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

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

Pec Deck

3 sets

Static Neutral Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

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

Static Neutral Grip Lat Pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec
3
–
–
8 +
amrap
100 sec
4
–
–
8 +
amrap
100 sec

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

seated cable row

4 sets

Machine Low Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

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

Machine Low Row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg extension

1 sets

Shoulders & Arms | 1

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

calf raise

1 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
6
30 sec
3
75% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
4
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
5
80% 1RM
8 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

seated shoulder press

5 sets

lateral raise

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

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

lateral raise

4 sets

Rear Delt Fly

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

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

Rear Delt Fly

4 sets

Tricep Pushdown | Rope

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

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

Tricep Pushdown | Rope

4 sets

Tricep Pushdown | Straight Bar

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

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

Tricep Pushdown | Straight Bar

4 sets

hammer curl

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

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

hammer curl

4 sets

seated incline curl

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

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

seated incline curl

4 sets

Legs | 1

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

calf raise

5 sets

Hamstring Curl

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

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

Hamstring Curl

3 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
20 +
amrap
100 sec

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

Leg Extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
4
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg
5
80% 1RM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

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

leg press

5 sets

Hack Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
15 +
amrap
100 sec
5
–
–
15 +
amrap
100 sec

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

Hack Squat

5 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
100 sec
2
–
–
20 +
amrap
100 sec

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

Abductor Machine

2 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
20 +
amrap
100 sec
2
–
–
20 +
amrap
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

2 sets