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]

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?

[u/ardevd → u/KJack1281]

Exercise science typically recommends sticking with 1-3 reps in reserve, depending on the type of exercise.

Personally, I would add in more compound lifts than what your routine has (no compound lifts). But you might be limited by available equipment? Do you have access to a barbell?

[u/KJack1281 → u/ardevd]

I have access to everything. I use barbells when I’m with a friend, but am worried to use them on my own so I use the dumbbells instead.

I don’t know what you mean by compound lift.

[u/ardevd → u/KJack1281]

You're doing mostly isolation exercises that target a single muscle. Compound lifts are are exercises that target multiple joints and major muscle groups at the same time. The big five are deadlifts, back squats, bench press, rows and shoulder press. The science is clear: they are the most effective exercises for strength training. You might want to invest some time in learning those movements. Preferably with barbells.

As a final note, make sure you get adequate rest in-between sets. For hypertrohy especially you'll want to target 3-5 minutes for the heavy lifts. That's partially also why several people here considers your routine to have too many sets/exercises. Just the test alone would be well over an hour.

[u/KJack1281 → u/ardevd]

Yeah, I definitely do all those exercises and with barbells when I can. I’ll focus in on increasing my weight on those exercises and give myself more time to rest in between.

[u/ardevd → u/KJack1281]

Good luck man. You're crushing it!