Program Description
Hypertrophy
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 19, 2024 07:45
- Last EditedMay 27, 2024 02:57
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
8 reps
RPE 8.5
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Nordic Curl
2
10 reps
RPE 8
6
Pullover (Dumbbell)
2
8 reps
RPE 8
7
Seated Dumbbell Curl
2
10 reps
RPE 8
8
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
4
Shoulder Press (Machine)
2
10 reps
RPE 8
5
Nordic Curl
2
10 reps
RPE 8
6
Pullover (Dumbbell)
2
8 reps
RPE 8
7
Seated Dumbbell Curl
2
10 reps
RPE 8
8
Straight Leg Calf Raise
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm Row (Dumbbell)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
4
Shoulder Press (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Nordic Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Pullover (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
7
Seated Dumbbell Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Straight Leg Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Shoulder Press (Machine)
2
10 reps
RPE 6
5
Leg Curl
2
10 reps
RPE 6
6
Pullover (Dumbbell)
2
10 reps
RPE 6
7
Seated Dumbbell Curl
2
12 reps
RPE 6
8
Straight Leg Calf Raise
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 8.5
2
Single Arm High Row (Cable)
2
10 reps
RPE 8.5
3
Hack Squat
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Straight Leg Calf Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Skull Crusher
2
10 reps
RPE 8
8
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm High Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Hack Squat
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Straight Leg Calf Raise
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Skull Crusher
2
10 reps
RPE 8
8
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Single Arm High Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Hack Squat
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Skull Crusher
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Preacher Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Seated Row (Cable)
2
10 reps
RPE 6
3
Leg Curl
2
10 reps
RPE 6
4
Seated Dip (Machine)
2
10 reps
RPE 6
5
Leg Extension
2
10 reps
RPE 6
6
Pec Deck (Machine)
2
12 reps
RPE 6
7
Bicep Curl (Cable)
2
12 reps
RPE 6
8
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
8 reps
RPE 8.5
2
Seated Row (Cable)
2
10 reps
RPE 8.5
3
Leg Curl
2
10 reps
RPE 8.5
4
Seated Dip (Machine)
2
10 reps
RPE 8
5
Reverse Nordic Curl
2
10 reps
RPE 8
6
Pec Deck (Machine)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Leg Curl
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Seated Dip (Machine)
2
10 reps
RPE 8
5
Reverse Nordic Curl
2
10 reps
RPE 8
6
Pec Deck (Machine)
2
10 reps
RPE 8
7
Hammer Curl
2
10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Leg Curl
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
4
Seated Dip (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Reverse Nordic Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Hammer Curl
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Single Arm Tricep Extension (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8 reps
RPE 8.5
2
Chin-Up (Weighted)
2
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Face Pull
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Chest Supported Row (Machine)
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Face Pull
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
8
Hanging Toes To Bar
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
2
Chin-Up (Weighted)
2
1
8 reps
12 reps
RPE 8.5
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8 reps
10 reps
RPE 8.5
RPE 8.5
4
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
Leg Extension
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Face Pull
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Hanging Toes To Bar
2
1
15 reps
20 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8.5
3
Seated Calf Raise
2
12 reps
RPE 8
4
Straight Leg Calf Raise
2
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Lateral Raise (Cable)
2
10 reps
RPE 8
8
Cable Crunch
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
1
10 reps
12 reps
RPE 8.5
RPE 8.5
3
Seated Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Straight Leg Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
7
Lateral Raise (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
8
Cable Crunch
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Seated Calf Raise
2
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Straight Leg Calf Raise
2
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Cable)
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
8
Cable Crunch
2
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 5
1
Pec Deck (Machine)2 Sets
10 Reps
@8.5
2
Incline Bench Press (Smith Machine)2 Sets
10 Reps
@8.5
3
Seated Calf Raise2 Sets
12 Reps
@8
4
Straight Leg Calf Raise2 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)2 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)2 Sets
10 Reps
@8
7
Lateral Raise (Cable)2 Sets
10 Reps
@8
8
Cable Crunch2 Sets
10 Reps
@8
Day 4
1
Chest Press (Machine)2 Sets
8 Reps
@8.5
2
Chin-Up (Weighted)2 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)2 Sets
8 Reps
@8.5
4
Chest Supported Row (Machine)2 Sets
10 Reps
@8
5
Leg Extension2 Sets
10 Reps
@8
6
Face Pull2 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)2 Sets
10 Reps
@8
8
Hanging Toes To Bar2 Sets
15 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)2 Sets
8 Reps
@8.5
2
Seated Row (Cable)2 Sets
10 Reps
@8.5
3
Leg Curl2 Sets
10 Reps
@8.5
4
Seated Dip (Machine)2 Sets
10 Reps
@8
5
Reverse Nordic Curl2 Sets
10 Reps
@8
6
Pec Deck (Machine)2 Sets
10 Reps
@8
7
Hammer Curl2 Sets
10 Reps
@8
8
Single Arm Tricep Extension (Cable)2 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Smith Machine)2 Sets
8 Reps
@8.5
2
Single Arm High Row (Cable)2 Sets
10 Reps
@8.5
3
Hack Squat2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)2 Sets
8 Reps
@8
5
Straight Leg Calf Raise2 Sets
15 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
@8
7
Skull Crusher2 Sets
10 Reps
@8
8
Preacher Curl (Barbell)2 Sets
10 Reps
@8
Day 1
1
Dip (Weighted)2 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)2 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Bodyweight)2 Sets
8 Reps
@8.5
4
Shoulder Press (Machine)2 Sets
10 Reps
@8
5
Nordic Curl2 Sets
10 Reps
@8
6
Pullover (Dumbbell)2 Sets
8 Reps
@8
7
Seated Dumbbell Curl2 Sets
10 Reps
@8
8
Straight Leg Calf Raise2 Sets
15 Reps
@8