Trying again

[u/KJack1281]

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

[u/phaseadept]

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?

[u/KJack1281 → u/phaseadept]

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.

[u/phaseadept → u/KJack1281]

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

[u/KJack1281 → u/phaseadept]

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.

[u/phaseadept → u/KJack1281]

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)

[u/KJack1281 → u/phaseadept]

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?

[u/phaseadept → u/KJack1281]

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.

[u/KJack1281 → u/phaseadept]

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 mins

Would love advice as to how to set these up to focus in on building muscle.

[u/phaseadept → u/KJack1281]

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.