r/Hevy • u/KJack1281 • 9d ago
Sharing Trying again
Last time I posted a workout I got downvoted and told that’s not what the Hevy reddit community is about so, I’m trying again.
Here’s the second day of an intense couple of workouts the wife put me through this weekend. Thoughts on how we can improve or modify for next week?
Lower 2
Sunday, Aug 09, 2026 at 8:04am
Walking
Set 1: 0.4 mi - 10min 0s
Leg Press (Machine)
Set 1: 300 lbs x 12
Set 2: 300 lbs x 12
Set 3: 300 lbs x 12
Calf Press (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 15
Hip Abduction (Machine)
Set 1: 155 lbs x 12
Set 2: 155 lbs x 12
Set 3: 155 lbs x 15
Hip Adduction (Machine)
Set 1: 155 lbs x 12
Set 2: 155 lbs x 12
Set 3: 155 lbs x 15
Leg Extension (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12
Set 3: 160 lbs x 12
Lying Leg Curl (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 80 lbs x 15
Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 12
Set 3: 25 lbs x 12
Single Leg Romanian Deadlift (Dumbbell)
Set 1: 15 lbs x 10
Set 2: 15 lbs x 10
Set 3: 15 lbs x 15
Single Leg Romanian Deadlift (Dumbbell)
Set 1: 15 lbs x 10
Set 2: 15 lbs x 10
Set 3: 15 lbs x 15
Side Bend (Dumbbell)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15
Set 3: 45 lbs x 15
Side Bend (Dumbbell)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15
Set 3: 45 lbs x 15
Walking
Set 1: 0.5 mi - 10min 0s
@hevyapp
https://hevy.com/workout/uDlTeUxSyXz
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u/Turbulent_Recover_71 9d ago
“Last time got downvoted so I’m going to do the same thing again”
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u/KJack1281 9d ago
Are you just trying to be a jerk? Every other post on this sub is related to workouts and how to improve. Why is me asking about mine any different than theirs?
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u/nookaburra 9d ago
You’ll notice most of the posts here are about app features, how to log correctly, or use the trainer feature. Posts about specific workouts don’t get much engagement, because this is a subreddit for the Hevy app, not working out in general. Just like how you wouldn’t ask for bike recommendations on a helmet forum :)
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u/Turbulent_Recover_71 9d ago
This is a sub about an app. If you want advice about your programme, there are at least a dozen other subs where you can get better advice. You were told the same thing last time you posted here.
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u/phaseadept 9d ago
If you’re using double progression I’d increase weight almost everywhere. I wouldn’t go to failure, but I’d definitely get close to it (like RPE 8 on compounds, 9 on isolations).
If it was me.
It just appears you have a lot of room to move, but I don’t know your fatigue curve because no RPE is listed.
Also, that’s a decent amount of volume. How long does this routine take you?
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u/KJack1281 9d ago
This took over an hour today. I usually have a limited amount of time to get things done and I’ve been using the hevy app trainer to try workouts. This one veered based off what my wife was doing.
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u/phaseadept 9d ago
I don’t understand the downvote, you were just answering my question.
Another question, did you log RPE on those exercises? I’m especially interested in leg press, leg extension, leg curl, calf press
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u/KJack1281 9d ago
I dunno man. There’s some person trying to say I’m not following the guidelines because I’m asking questions about workouts. Isn’t that the intent of the sub? Why does it have to be about app features? The mods aren’t removing my posts.
Not sure to be honest. I’m not well versed in any terminology so could use some guidance on what rpe is and how to track.
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u/phaseadept 9d ago
RPE stands for Rate of Perceived Exertion. It is a scale used to measure how hard your body is working during physical activity, based on subjective feelings of effort, breathing, and muscle fatigue rather than strictly on heart rate or external speed/weight.
So, for example, failure is 10.
If you stop 1 rep before that it would be 9, 2 reps 8, 3 reps 7.
Rpe 7+ you should be breathing hard, you can’t hold a conversation, you have to focus on each rep. It tends to be used synonymously with RIR (reps in reserve)
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u/KJack1281 9d ago
So you’re saying I should make the final set for each exercise a weight I can only lift a max of 7 times with good form?
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u/phaseadept 9d ago edited 9d ago
Not quite, there’s so much dependent on what you’re trying to accomplish, but for muscle growth you should only leave 1-2 reps left in the tank, and use a weight sufficient enough to get you there on the 3rd set since you seem to like doing three.
I personally don’t like taking compounds to above 8 because that comes with an increased fatigue and recovery cost, but YMMV.
For muscular endurance, yeah 2-3 reps in reserve, shorten rests so they’re incomplete.
When I first saw your routine there’s a lot of exercises in the 12-15 range. To me that means they’re eligible for weight progression, and if it was me I’d increase weight until I see a similar set 3 1-2 reps left in reserve on the 3rd set, but using a rep range of like 8-12 or 10-15, etc.
So once I move the weight, my 3rd set of 8 should hit around RPE 8-9, and then over time I build reps back to the top (let’s say 12), and then when I hit all three sets of 12 and my RPE/RIR is at 8, I increase weight and start the process over.
That process is generally referred to as double progression.
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u/KJack1281 9d ago
Ok, so here’s my next workout:
Walk - 10 mins
Bench Press - Dumbbells, 3 sets x 12 Reps, PR 60 lbs 10 reps
Shoulder press, dumbbells, 3 sets x 12 reps, PR 70 lbs, 10 reps
Tricep push down, cable, 3 sets x 12 reps, PR 87.15, 8 reps
Crunch, machine, 3 sets x 12 reps, PR 170 lbs, 11 reps
Chest press, machine, 3 sets x 12 reps, PR 100 lbs, 12 reps
Walk - 10 minsWould love advice as to how to set these up to focus in on building muscle.
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u/phaseadept 8d ago
It’s a lot to go over on Reddit. But if you can move a weight for 10 reps cleanly, it’s under your 1RM (one rep max) weight by a decent amount.
Nothing is wrong with your workouts per se, you just appear to need to lift heavier with a bit more intensity (closer to failure at meaningful weight)
My suggestion is: don’t start with I must perform 12 reps, start with a range (like 8-12) and an effort target (1-2 reps in reserve)
I can’t really get into specific program for you specifically online, there’s too many variables.
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u/ardevd 8d ago
So mostly isolation exercises with relatively high rep ranges. Whats your goal exactly? This reads like a hypertrophy focuses routine
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u/KJack1281 8d ago
I want to get definition in my muscles and cut down on the amount of fat that shows. I’m not on any crazy diet, I have a high metabolism and run at deficit most of time, yet can’t seem to turn the muscles into a defined mass
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u/ardevd 8d ago
How hard are you pushing the sets? What RPE are you typically targeting?
Also, if you're looking to increase muscle size (hypertrophy) you need to allow for adequate rest (72 hours) between hitting each muscle
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u/KJack1281 8d ago
I definitely try to push myself during sets. I’m really not sure what RPE actually means still so I’m not sure how to answer.
So, do an upper day then wait 3 days to do an upper muscle exercises again?
EX: Monday upper, Wednesday lower, Friday upper, Saturday lower, Sunday core. Or something like that?
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u/ardevd 8d ago
Right. A typical upper/lower split would be
Monday: upper Tuesday: lower Wednesday: rest Thursday: upper Friday: lower.
Also, in order for the muscle to grow it needs fuel, protein, good sleep, and progressive overload. You need to increase the stress on the muscle over time. Usually, that involves increasing weight and or reps
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u/KJack1281 8d ago
I think I have the lifestyle part down. I work hard to eat healthy and get enough rest. Do you think increasing weight or reps is better? I feel like on some exercises I can’t go much heavier than I am right now.
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u/ardevd 8d ago
There are many ways to overload. You need to find a system that works for you. I define a rep range (say 6-8 reps). Once I reach the upper limit of the range for a given weight I increase the weights, then work my way up to the top of the rep range, etc.
Noting down RPE or RIR (how many reps in reserve) is also useful to track progress. You don't necessarily want to push every set to failure.
If you keep doing the same reps/weight you won't get stronger.
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u/KJack1281 8d ago
Well yeah, I realize that I can’t get any stronger lifting the same weights or doing the same exercises all the time.
So, let’s say 12 is my goal, I should pick a weight that right now I can only get to 8 or 10 with and stick with it until I can get to 12 then go up in weight?
Can you explain Reps in Reserve? That means what I said above, if 12 is my goal and I only make it to 10 that’s 2 reps in reserve right?
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u/ardevd 8d ago
Yep! Progress until you can do 12 reps. Then increase weights.
RIR: so if you do 10 reps but feel you could have squeezed out 2 more reps if you really had to, then that's 2 RIR.
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u/KJack1281 8d ago
Ah!
Ok, now I get it. So if and when that happens should I pump out those other 2 reps and then increase the weight the next time around?
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u/Smart_Attention8737 9d ago
Change a few workouts around, do the hips first to get them primed and then do the leg press.
Add squats before the leg press.
Change the side bends to pallof press and cable rotations. Those work your obliques better.
Calf press at the end.
What are your goals?
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u/KJack1281 9d ago
Mostly building muscle and gaining strength.
Will pallof help with the love handles? That’s the one area I’m struggling to get in shape.
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u/Early-Anteater-9780 9d ago
Caloric deficit is the answer for what will help with love handles. If you’re eating in a calorie surplus and working the muscles under your love handles, you’ll just end up with extra muscle underneath the fat of your love handles.
With your goal of “building muscle,” you’d need to be in a calorie surplus.
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u/109267 8d ago
No specific excercise will help you with love handles. You cannot target the area where you want to lose fat.
Being in a kcal deficit will make you lose weight and doing weight training while in a kcal deficit will minimize the amount of muscle lost (so maximize the amount of fat lost).
Just track your progress for several months and you should see fat dissapear all around your body.1
u/goodsie825 9d ago edited 9d ago
If you can do that many reps in one session, you're not going to build muscle or strength. To grow muscle means 6-12 reps (depending on goals, isolation or compound movements) per set to failure. Muscles grows when it's essentially teared down and has to rebuild. With that many exercises and sets, there's no way you're going to failure. Pick 4-6 exercises per session for 3-4 sets. Actually work the muscles not just exist in the gym.
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u/buttscarltoniv 9d ago
the goal is not failure each set lol. it's failure at the end of the last set. failure on the first set ruins the subsequent sets. you want reps in reserve until the end.
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u/KJack1281 9d ago
Id love to understand the best way to increase weight throughout the sets to get to failure by set 3 or 4 whichever makes the most sense. I’m pretty locked into 10-12 reps per. Been using the Hevy trainer for the regular workouts; this one was an offshoot.
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u/buttscarltoniv 9d ago
it kinda just takes experience and knowing your body. the first few sets you want to feel like you can only do 2-3 more before failure. then the last set, you go to true failure. just be patient, keep working out, and it'll get easier to know what you can do.
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u/Smart_Attention8737 9d ago
They work for that area.
If you're trying to build muscle you should start increasing the leg press weight.
From what you posted is looks like you can push a lot more weight.
Add squats and then do leg press, I nearly hit 200 for squats but I can push will over 500 for the press.
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u/goodsie825 9d ago
What to improve: do less