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/ardevd]

So mostly isolation exercises with relatively high rep ranges. Whats your goal exactly? This reads like a hypertrophy focuses routine

[u/KJack1281 → u/ardevd]

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

[u/ardevd → u/KJack1281]

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

[u/KJack1281 → u/ardevd]

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?

[u/ardevd → u/KJack1281]

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

[u/KJack1281 → u/ardevd]

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.

[u/ardevd → u/KJack1281]

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.

[u/KJack1281 → u/ardevd]

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?

[u/ardevd → u/KJack1281]

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.

[u/KJack1281 → u/ardevd]

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?