Pee-pee Poo-poo Hypertrophy

by Noah

Program Description

This is a simple U/L hypertrophy program that can be completed in a garage gym.

Program Overview

Level
Intermediate, Novice, Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
40 minutes
Created
Nov 04, 2025 06:10
Last Edited
Nov 05, 2025 11:57

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.6%

Quadriceps

11.3%

Glutes

9%

Lats

8.6%

Biceps

8.4%

Upper Back

8.1%

Hamstrings

7.7%

Chest

7.2%

Front Delts

7.2%

Calves

4.5%

Middle Delts

4.5%

Abs

3.2%

Lower Back

2.7%

Forearms

2.3%

Adductors

1.8%

Rear Delts

0.9%

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WEEK 1

WEEK 2

Day 1

1

Incline Bench Press (Barbell)

3

5 reps

80%

2

Dumbbell Row

3

10 reps

RPE 8

3

Dip (Bodyweight)

3

8-12 reps

RPE 7

4

Pull-Up (Weighted)

3

8-12 reps

70%

5A

Tricep Extension (Barbell)

3

12 reps

RPE 6.5

5B

Bicep Curl (Barbell)

3

12 reps

RPE 6.5

6

Lateral Raise (Dumbbell)

3

15 reps

RPE 6.5

Day 1

1

Incline Bench Press (Barbell)

3

10 reps

70%

2

Dumbbell Row

3

10 reps

RPE 8

3

Dip (Bodyweight)

3

8-12 reps

RPE 7

4

Pull-Up (Weighted)

3

8-12 reps

70%

5A

Tricep Extension (Barbell)

3

12 reps

RPE 6.5

5B

Bicep Curl (Barbell)

3

12 reps

RPE 6.5

6

Lateral Raise (Dumbbell)

3

15 reps

RPE 6.5

Day 2

1

Squat (Barbell)

3

5 reps

80%

2

Romanian Deadlift (Barbell)

3

10 reps

65%

3

Pistol Squat

3

10 reps

-

4

Standing Calf Raise

3

15 reps

RPE 6.5

Day 2

1

Squat (Barbell)

3

10 reps

70%

2

Romanian Deadlift (Barbell)

3

10 reps

65%

3

Pistol Squat

3

10 reps

-

4

Standing Calf Raise

3

15 reps

RPE 6.5

Day 3

1

Dip (Weighted)

3

5 reps

80%

2

Pull-Up (Weighted)

3

5 reps

80%

3A

Chest Supported Row (Dumbbell)

3

10 reps

RPE 7

3B

Incline Bench Press (Dumbbell)

3

10 reps

RPE 7

4A

Tricep Extension (Barbell)

3

12 reps

RPE 6.5

4B

Bicep Curl (Barbell)

3

12 reps

RPE 6.5

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 6.5

Day 3

1

Dip (Weighted)

3

10 reps

70%

2

Pull-Up (Weighted)

3

5 reps

80%

3A

Chest Supported Row (Dumbbell)

3

10 reps

RPE 7

3B

Incline Bench Press (Dumbbell)

3

10 reps

RPE 7

4A

Tricep Extension (Barbell)

3

12 reps

RPE 6.5

4B

Bicep Curl (Barbell)

3

12 reps

RPE 6.5

5

Lateral Raise (Dumbbell)

3

15 reps

RPE 6.5

Day 4

1

Deadlift (Barbell)

3

5 reps

80%

2

Squat (Barbell)

3

10 reps

65%

3

Pistol Squat

3

10 reps

RPE 6.5

4

Standing Calf Raise

3

15 reps

RPE 7

Day 4

1

Deadlift (Barbell)

3

5 reps

80%

2

Squat (Barbell)

3

10 reps

65%

3

Pistol Squat

3

10 reps

RPE 6.5

4

Standing Calf Raise

3

15 reps

RPE 7

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

80%

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

65%

3

Pistol Squat

3 Sets

10 Reps

-

4

Standing Calf Raise

3 Sets

15 Reps

@6.5

Day 3

1

Dip (Weighted)

3 Sets

5 Reps

80%

2

Pull-Up (Weighted)

3 Sets

5 Reps

80%

3A

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

@7

3B

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

@7

4A

Tricep Extension (Barbell)

3 Sets

12 Reps

@6.5

4B

Bicep Curl (Barbell)

3 Sets

12 Reps

@6.5

5

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@6.5

Day 1

1

Incline Bench Press (Barbell)

3 Sets

5 Reps

80%

2

Dumbbell Row

3 Sets

10 Reps

@8

3

Dip (Bodyweight)

3 Sets

8-12 Reps

@7

4

Pull-Up (Weighted)

3 Sets

8-12 Reps

70%

5A

Tricep Extension (Barbell)

3 Sets

12 Reps

@6.5

5B

Bicep Curl (Barbell)

3 Sets

12 Reps

@6.5

6

Lateral Raise (Dumbbell)

3 Sets

15 Reps

@6.5

Day 4

1

Deadlift (Barbell)

3 Sets

5 Reps

80%

2

Squat (Barbell)

3 Sets

10 Reps

65%

3

Pistol Squat

3 Sets

10 Reps

@6.5

4

Standing Calf Raise

3 Sets

15 Reps

@7