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Scott's Hypertrophy Program

by Scott G.

Program Description

This Hypertrophy Program is designed for building strength and Hypertrophy in Beginner to Intermediate Lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2025 06:20
  • Last Edited
    Jun 18, 2025 11:42

Summary

Scott's Hypertrophy Program is a comprehensive 16-week training plan designed for serious lifters looking to maximize muscle growth. With six days of targeted workouts each week, you'll engage in a variety of exercises including barbell and dumbbell movements that focus on all major muscle groups. This program emphasizes progressive overload and includes detailed sets and reps to ensure you push your limits effectively. Get ready to transform your physique and build strength in your garage gym with a structured approach that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dip (Weighted)
2 Sets
10 Reps
@8
4
Barbell Row
3 Sets
8 Reps
@8
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Face Pull
3 Sets
20 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
4
Single Leg Calf Raise (Bodyweight)
3 Sets
30 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
4
Seated Dumbbell Curl
3 Sets
15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
6A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
6B
Wrist Curls
3 Sets
20 Reps
@9
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8
5
Cable Flexion Row
3 Sets
15 Reps
@8
6
Upright Row (Barbell)
3 Sets
15 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Single Leg Calf Raise (Bodyweight)
3 Sets
20 Reps
@9
Day 6
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Face Pull
3 Sets
20 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
3B
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
4B
Wrist Curls
3 Sets
20 Reps
@9
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@9