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 EditedJun 18, 2025 10:14

Summary
Unlock your strength potential with the PONOS plans | variation 1, a comprehensive 10-week program designed for dedicated lifters. This four-day-a-week regimen focuses on both upper and lower body strength, incorporating a mix of barbell and dumbbell exercises to enhance muscle growth and endurance. Each week features targeted workouts, including deload phases to optimize recovery and performance. With an emphasis on proper form and intensity management, this program is your roadmap to achieving impressive results while building a solid foundation. Get ready to elevate your training and transform your physique!
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