Program Description
For hypertrophy im volume guy
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedOct 25, 2024 03:02
- Last EditedOct 28, 2024 12:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8-9
4
Helms Rows
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
4
Helms Rows
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-12 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8-9
4
Helms Rows
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 8-9
6
Chest Supported Row (Machine)
1
8-15 reps
RPE 10
7A
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
7C
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8
4A
Seated Hamstring Curl
1
8-15 reps
RPE 8
4B
Leg Extension
1
15-20 reps
RPE 8
4C
Seated Calf Raise
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
4A
Seated Hamstring Curl
2
8-15 reps
RPE 8
4B
Leg Extension
2
15-20 reps
RPE 8
4C
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 8
4A
Seated Hamstring Curl
1
8-15 reps
RPE 8
4B
Leg Extension
1
15-20 reps
RPE 8
4C
Seated Calf Raise
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Chest Press (Machine)
1
6-12 reps
RPE 8
4
Yates Rows
1
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 8-9
6
Seated Row (Cable)
1
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 10
3
Chest Press (Machine)
2
6-12 reps
RPE 8
4
Yates Rows
3
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8-9
6
Seated Row (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
6-8 reps
RPE 8-9
2
Pull-Up (Neutral Grip, Weighted)
1
6-8 reps
RPE 10
3
Chest Press (Machine)
1
6-12 reps
RPE 8
4
Yates Rows
1
10-20 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 8-9
6
Seated Row (Cable)
1
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
12-15 reps
RPE 10
9A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
9B
Lateral Raise (Cable)
1
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
2
Back Extension
1
8-12 reps
RPE 8-9
3
Leg Press
1
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
1
12-15 reps
RPE 8
5A
Hamstring Curl
1
8-12 reps
RPE 8-9
5B
Leg Extension
1
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
1
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Back Extension
2
8-12 reps
RPE 8-9
3
Leg Press
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
2
12-15 reps
RPE 8
5A
Hamstring Curl
2
8-12 reps
RPE 8-9
5B
Leg Extension
2
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
2
Back Extension
1
8-12 reps
RPE 8-9
3
Leg Press
1
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
1
12-15 reps
RPE 8
5A
Hamstring Curl
1
8-12 reps
RPE 8-9
5B
Leg Extension
1
15-20 reps
RPE 8
5C
Calf Raise (Leg Press)
1
12-15 reps
RPE 8-9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8-12 Reps
@8-9
2
Lat Pulldown (Neutral Grip)2 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@8-9
4
Helms Rows2 Sets
10-20 Reps
@10
5
Seated Shoulder Press (Dumbbell)2 Sets
6-10 Reps
@8-9
6
Chest Supported Row (Machine)2 Sets
8-15 Reps
@10
7A
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
7B
Overhead Tricep Extension (Cable)2 Sets
12-15 Reps
@10
7C
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)2 Sets
10-12 Reps
@8
4A
Seated Hamstring Curl2 Sets
8-15 Reps
@8
4B
Leg Extension2 Sets
15-20 Reps
@8
4C
Seated Calf Raise3 Sets
12-15 Reps
@8
Day 3
1
Bench Press (Close Grip)3 Sets
6-8 Reps
@8-9
2
Pull-Up (Neutral Grip, Weighted)2 Sets
6-8 Reps
@10
3
Chest Press (Machine)2 Sets
6-12 Reps
@8
4
Yates Rows3 Sets
10-20 Reps
@8-9
5
Seated Shoulder Press (Dumbbell)2 Sets
6-12 Reps
@8-9
6
Seated Row (Cable)2 Sets
8-15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)2 Sets
12-15 Reps
@10
9A
Tricep Rope Push Down (Cable)2 Sets
12-15 Reps
@10
9B
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
Day 4
1
Front Squat (Barbell)3 Sets
6-8 Reps
@8-9
2
Back Extension2 Sets
8-12 Reps
@8-9
3
Leg Press3 Sets
10-12 Reps
@8-9
4
Hip Thrust (Machine)2 Sets
12-15 Reps
@8
5A
Hamstring Curl2 Sets
8-12 Reps
@8-9
5B
Leg Extension2 Sets
15-20 Reps
@8
5C
Calf Raise (Leg Press)3 Sets
12-15 Reps
@8-9