Fabian Tactical Strength and Hypertrophy

by Vautour

Program Description

The purpose of this program is to allow me more sleep.

Program Overview

Level
Intermediate, Beginner, Advanced
Goal
Muscle, Strength
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 28, 2026 02:20
Last Edited
Mar 28, 2026 02:36

Muscle Engagement

Front

Back

MuscleSet

Triceps

11.3%

Biceps

8.8%

Glutes

8.1%

Front Delts

8.1%

Lower Back

7.5%

Hamstrings

6.3%

Forearms

6.3%

Upper Back

5.6%

Quadriceps

5%

Abs

5%

Calves

5%

Chest

5%

Middle Delts

5%

Neck

5%

Rear Delts

4.4%

Lats

3.8%

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WEEK 1

Day 1

1

Hack Squat

1

-

2

Back Extension (Weighted)

1

-

3

Single Leg Calf Raise (Weighted)

1

-

4

Lying Leg Raise

1

-

5

Cable Reverse Curl

1

-

6

Incline Bench Press (Barbell)

1

-

7

Pull-Up (Weighted)

1

-

8

Preacher Curl (Dumbbell)

1

-

9

Tricep Pushdown (Cable)

1

-

10

Lateral Raise (Dumbbell)

1

-

Day 2

1

Back Extension (Weighted)

1

-

2

Single Leg Calf Raise (Weighted)

1

-

3

Sissy Squat (Weighted)

1

-

4

Neck Curl

1

-

5

Neck Extension

1

-

6

Bench Press (Smith Machine)

1

-

7

Single Arm Row (Dumbbell)

1

-

8

Hammer Preacher Curl

1

-

9

Skull Crusher (Barbell)

1

-

10

AD Press (Smith Machine)

1

-

Day 3

1

Hack Squat

1

-

2

Back Extension (Weighted)

1

-

3

Single Leg Calf Raise (Weighted)

1

-

4

Lying Leg Raise

1

-

5

Tricep Pushdown (Cable)

1

-

6

Lateral Raise (Dumbbell)

1

-

7

Single Arm Rear Delt Fly (Dumbbell)

1

-

8

Incline Bench Press (Smith Machine)

1

-

9

Behind-the-Neck Lat Pulldown

1

-

10

Hammer Preacher Curl

1

-

Day 4

1

Single Leg Calf Raise (Weighted)

1

-

2

Tricep Pushdown (Cable)

1

-

3

Lateral Raise (Dumbbell)

1

-

4

Sissy Squat (Weighted)

1

-

5

Jefferson Curl

1

-

6

Neck Curl

1

-

7

Neck Extension

1

-

8

Bench Press (Close Grip)

1

-

9

Upper Back DB Row

1

-

10

Alternating Dumbbell Curl

1

-

Day 1

1

Hack Squat

1 Set

-

2

Back Extension (Weighted)

1 Set

-

3

Single Leg Calf Raise (Weighted)

1 Set

-

4

Lying Leg Raise

1 Set

-

5

Cable Reverse Curl

1 Set

-

6

Incline Bench Press (Barbell)

1 Set

-

7

Pull-Up (Weighted)

1 Set

-

8

Preacher Curl (Dumbbell)

1 Set

-

9

Tricep Pushdown (Cable)

1 Set

-

10

Lateral Raise (Dumbbell)

1 Set

-

Day 2

1

Back Extension (Weighted)

1 Set

-

2

Single Leg Calf Raise (Weighted)

1 Set

-

3

Sissy Squat (Weighted)

1 Set

-

4

Neck Curl

1 Set

-

5

Neck Extension

1 Set

-

6

Bench Press (Smith Machine)

1 Set

-

7

Single Arm Row (Dumbbell)

1 Set

-

8

Hammer Preacher Curl

1 Set

-

9

Skull Crusher (Barbell)

1 Set

-

10

AD Press (Smith Machine)

1 Set

-

Day 3

1

Hack Squat

1 Set

-

2

Back Extension (Weighted)

1 Set

-

3

Single Leg Calf Raise (Weighted)

1 Set

-

4

Lying Leg Raise

1 Set

-

5

Tricep Pushdown (Cable)

1 Set

-

6

Lateral Raise (Dumbbell)

1 Set

-

7

Single Arm Rear Delt Fly (Dumbbell)

1 Set

-

8

Incline Bench Press (Smith Machine)

1 Set

-

9

Behind-the-Neck Lat Pulldown

1 Set

-

10

Hammer Preacher Curl

1 Set

-

Day 4

1

Single Leg Calf Raise (Weighted)

1 Set

-

2

Tricep Pushdown (Cable)

1 Set

-

3

Lateral Raise (Dumbbell)

1 Set

-

4

Sissy Squat (Weighted)

1 Set

-

5

Jefferson Curl

1 Set

-

6

Neck Curl

1 Set

-

7

Neck Extension

1 Set

-

8

Bench Press (Close Grip)

1 Set

-

9

Upper Back DB Row

1 Set

-

10

Alternating Dumbbell Curl

1 Set

-