Workout Routine

Volume Workout by Crez

by crezzyboy

Hypertrophy Workout

Workouts

Upper Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
5
100 sec
4
–
–
3
100 sec
5
95% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3-4 reps, increase 1RM by 5 kg
Extra 5+ reps, increase 1RM by 7.5 kg
6
–
–
5
100 sec
7
65% 1RM
10 +
amrap
100 sec

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

bench press

7 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
100 sec
2
80% 1RM
8
100 sec
3
90% 1RM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3-4 reps, increase 1RM by 5 kg
4
80% 1RM
8
100 sec
5
70% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

seated shoulder press

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
90% 1RM
10
100 sec
3
95% 1RM
10
100 sec
4
80% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

upright row

4 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
15 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

triceps pushdowns

4 sets

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
60% 1RM
10
100 sec
3
75% 1RM
3
100 sec
4
85% 1RM
2
100 sec
5
90% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
6
65% 1RM
10
100 sec
7
60% 1RM
12 +
amrap
100 sec

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

squat

7 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
70% 1RM
12
100 sec
3
70% 1RM
12
100 sec
4
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
5
70% 1RM
12
100 sec
6
70% 1RM
12
100 sec
7
70% 1RM
12
100 sec
8
70% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

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

Abductor Machine

8 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8 +
amrap
Prog. Overload
100 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
4
65% 1RM
12 +
amrap
100 sec

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

preacher curl

4 sets

standing oblique crunches

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

standing oblique crunches

3 sets

Upper Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
70% 1RM
10
100 sec
3
75% 1RM
5
100 sec
4
80% 1RM
3
100 sec
5
95% 1RM
1 +
amrap
Prog. Overload
100 sec

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

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
6
70% 1RM
6
100 sec
7
65% 1RM
10 +
amrap
100 sec

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

deadlift

7 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12
100 sec
4
75% 1RM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

seated cable row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
4
75% 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

lat pulldown

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
100 sec
2
75% 1RM
8
100 sec
3
75% 1RM
8
100 sec
4
75% 1RM
8 +
amrap
Prog. Overload
100 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 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg

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

preacher curl

4 sets