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NGC hypertrophy

by Norberto Garcia Cabrera
4.0
(1 rating)

Program Description

Add muscle mass while maintaining your strength. Good for novice and some intermediate lifters. The idea is to start with 8 reps in most exercises and progress up to 12, then add some weight and start again from 8. Slow and steady, no need to rush. Sets can be from 3 to 5 but I prefer to start with 5 and keep it that way. The weight can stay the same for as long as it takes, but don't lower it. It can be a $hitload of volume at some point but it helps to build endurance alongside strength. The rest should be between 30 seconds to 2 minutes. Preferably no more that that since I like to save some time and keep my heart rate up.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 18, 2024 04:51
  • Last Edited
    Jun 18, 2025 09:20

Summary

Unlock your muscle-building potential with the NGC Hypertrophy program! Over 12 weeks, you'll engage in a comprehensive 5-day training split focusing on both upper and lower body strength, emphasizing hypertrophy for maximum gains. Each session is meticulously designed with a blend of compound and isolation exercises, ensuring you target every muscle group effectively. Get ready to push your limits and transform your physique with structured workouts that challenge you to grow stronger week after week.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lat Pulldown
5
8-12 reps
RPE 8
5
Single Arm Iso Row
5
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
RPE 8
2
Zercher Squat (Barbell)
5
8-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 8
4
Leg Extension
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
3
Lateral Raise (Cable)
5
8-12 reps
RPE 8
4
Tricep Extension (Cable)
5
8-12 reps
RPE 8
5
JM Press
5
8-12 reps
RPE 8
6
Lu Raise
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6-8 reps
RPE 8.5
2
Single Leg Romanian Deadlift
5
8-12 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-12 reps
RPE 8
4
Hamstring Curl
5
8-12 reps
RPE 8
5
Single Leg Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 8.5
2
Ab Wheel
3
8-12 reps
RPE 8.5
3
Wood Chop
3
8-12 reps
RPE 8.5
4
Side Plank
2
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
@8
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Lat Pulldown
5 Sets
8-12 Reps
@8
5
Single Arm Iso Row
5 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
8-12 Reps
@8
2
Zercher Squat (Barbell)
5 Sets
8-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
5 Sets
8-12 Reps
@8
4
Leg Extension
5 Sets
8-12 Reps
@8
5
Single Leg Calf Raise
5 Sets
8-12 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
5 Sets
8-12 Reps
@8
4
Tricep Extension (Cable)
5 Sets
8-12 Reps
@8
5
JM Press
5 Sets
8-12 Reps
@8
6
Lu Raise
2 Sets
AMRAP
@9
Day 4
1
Deadlift (Barbell)
5 Sets
6-8 Reps
@8.5
2
Single Leg Romanian Deadlift
5 Sets
8-12 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8-12 Reps
@8
4
Hamstring Curl
5 Sets
8-12 Reps
@8
5
Single Leg Calf Raise
5 Sets
8-12 Reps
@8
Day 5
1
Hanging Leg Raise
3 Sets
8-12 Reps
@8.5
2
Ab Wheel
3 Sets
8-12 Reps
@8.5
3
Wood Chop
3 Sets
8-12 Reps
@8.5
4
Side Plank
2 Sets
1 mins
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Norberto Garcia CabreraAge 33, Man
5 months ago
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
It's my own program but I realized I need to change some minor stuff, and adjust volume and weight more precisely. Any feedback is welcome!