Program Description
Hipertrofia
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 03, 2025 07:02
- Last EditedJun 18, 2025 11:10
Summary
Unleash your strength with Traino, a dynamic 12-week program designed for serious lifters. Committing to six days a week, you'll tackle a blend of upper and lower body workouts that focus on compound movements and targeted muscle engagement. Each session incorporates a variety of exercises, including weighted pull-ups and hack squats, ensuring you build power and endurance effectively. Perfect for those equipped with a garage gym, this program will transform your physique and elevate your performance. Get ready to push your limits and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
2
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
2
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
15-20 reps
-
2
Ring Dip
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Weighted)
4
8-10 reps
RPE 9
4A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
4B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5A
Reverse Grip Bench
2
8-12 reps
RPE 10
5B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6A
Cable Crossover
2
10-15 reps
RPE 10
6B
Chest Supported Row (Machine)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2A
Seated Hamstring Curl
2
8-12 reps
-
2B
Standing Calf Raise
3
15-20 reps
RPE 9
3
Walking Lunge
1
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
10-15 reps
RPE 7-9
RPE 7-9
2A
Seated Hamstring Curl
3
8-12 reps
-
2B
Standing Calf Raise
5
15-20 reps
RPE 9
3
Walking Lunge
3
20-30 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
2
10-15 reps
-
3B
Forearm Curl
2
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3A
Pike Push Up
3
10-15 reps
-
3B
Forearm Curl
5
20-25 reps
RPE 6-10
3C
Upright Row (Barbell)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
8-10 reps
RPE 10
2
Pull-Up (Weighted)
2
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
2
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3A
Narrow Neutral Pulldown
4
8-12 reps
RPE 8-10
3B
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4A
Reverse Grip Bench
2
8-12 reps
RPE 10
4B
Helms Row
2
10-15 reps
RPE 10
5A
Seated Row (Machine)
2
10-15 reps
RPE 10
5B
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
4-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
3
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
2
8-12 reps
4-12 reps
RPE 5-7
RPE 7-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-10
3
Standing Calf Raise
5
15-20 reps
RPE 9
4A
Seated Hamstring Curl
2
8-12 reps
-
4B
Leg Extension
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Kickback
2
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Forearm Curl
2
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
15-20 reps
RPE 10
1B
Tricep Kickback
3
8-15 reps
RPE 10
2A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
3
Forearm Curl
5
20-25 reps
RPE 6-10
4
Lateral Raise (Cable)
2
12-20 reps
-
5
Lu Raise
2
10-15 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7-10
7
Neck Flexion
1
15-20 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Standing Pullover (Cable)1 Set
15-20 Reps
-
2
Ring Dip1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Pull-Up (Weighted)4 Sets
8-10 Reps
@9
4A
Narrow Neutral Pulldown4 Sets
8-12 Reps
@8-10
4B
Lateral Raise (Cable)4 Sets
10-15 Reps
@9
5A
Reverse Grip Bench2 Sets
8-12 Reps
@10
5B
Wide Overhand Pulldown2 Sets
10-15 Reps
@10
6A
Cable Crossover2 Sets
10-15 Reps
@10
6B
Chest Supported Row (Machine)1 Set
10-15 Reps
@10
Day 2
1
Hack Squat1 Set
3 Sets
5-10 Reps
10-15 Reps
@7-9
@7-9
2A
Seated Hamstring Curl3 Sets
8-12 Reps
-
2B
Standing Calf Raise5 Sets
15-20 Reps
@9
3
Walking Lunge3 Sets
20-30 Reps
@8-10
Day 3
1A
Hammer Curl3 Sets
15-20 Reps
@10
1B
Tricep Pushdown (Cable)3 Sets
8-15 Reps
@10
2A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
2B
Overhead Tricep Extension (Cable)1 Set
8-15 Reps
@10
3A
Pike Push Up3 Sets
10-15 Reps
-
3B
Forearm Curl5 Sets
20-25 Reps
@6-10
3C
Upright Row (Barbell)3 Sets
15-20 Reps
@10
Day 4
1
Ring Dip1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Pull-Up (Weighted)3 Sets
8-10 Reps
@9
3A
Narrow Neutral Pulldown4 Sets
8-12 Reps
@8-10
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
@9
4A
Reverse Grip Bench2 Sets
8-12 Reps
@10
4B
Helms Row2 Sets
10-15 Reps
@10
5A
Seated Row (Machine)2 Sets
10-15 Reps
@10
5B
Shoulder Press (Plate Loaded)2 Sets
10-15 Reps
@10
Day 5
1
Back Squat2 Sets
2 Sets
8-12 Reps
4-12 Reps
@5-7
@7-9
2
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@8-10
3
Standing Calf Raise5 Sets
15-20 Reps
@9
4A
Seated Hamstring Curl2 Sets
8-12 Reps
-
4B
Leg Extension2 Sets
15-20 Reps
@10
Day 6
1A
Hammer Curl3 Sets
15-20 Reps
@10
1B
Tricep Kickback3 Sets
8-15 Reps
@10
2A
Bicep Curl (Machine)3 Sets
8-12 Reps
@10
2B
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@10
3
Forearm Curl5 Sets
20-25 Reps
@6-10
4
Lateral Raise (Cable)2 Sets
12-20 Reps
-
5
Lu Raise2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Cable)2 Sets
15-20 Reps
@7-10
7
Neck Flexion1 Set
15-20 Reps
@8-9