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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Middle Delts
12.2%
Triceps
12.2%
Upper Back
10.5%
Biceps
6.9%
Hamstrings
6.9%
Quadriceps
6.1%
Lats
5.8%
Chest
5.5%
Calves
5.5%
Rear Delts
4.4%
Glutes
4.1%
Abs
2.5%
Lower Back
1.7%
Forearms
1.7%
Adductors
0.8%
Neck
0.6%
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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