Program Description
Full body hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 11, 2024 08:17
- Last EditedJun 18, 2024 10:47
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
Squat (Barbell)
3
1
5 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)3 Sets
15 Reps
@10
4
Face Pull3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
@10
6
Hammer Curl3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
2
Dip (Weighted)3 Sets
8-10 Reps
@8
3
Single Arm Iso Row3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)3 Sets
1 Set
5 Reps
8 Reps
@8
@8
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@9
3A
Lying Leg Curl3 Sets
12-15 Reps
@9-10
3B
Leg Extension3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck3 Sets
12-15 Reps
@10