Program Description
Increase muscle mass
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout60 minutes
- CreatedJun 24, 2024 02:42
- Last EditedJun 18, 2025 07:58

Summary
Unleash your muscle-building potential with the 7 Week Hypertrophy program! This dynamic 4-day-a-week plan is meticulously designed to maximize muscle growth through a variety of compound and isolation exercises, including High Bar Squats, Romanian Deadlifts, and Bulgarian Split Squats. Over the course of seven weeks, you'll progressively challenge your body, ensuring optimal gains while honing your strength and technique. Equip yourself with a full gym and get ready to transform your physique—your journey to a stronger, more muscular you starts now!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
High Bar Squat (Barbell)3 Sets
10 Reps
@8-8.5
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8-8.5
3
Leg Extension3 Sets
10 Reps
@9-9.5
4
Lying Leg Curl3 Sets
10 Reps
@9-9.5
5
Standing Calf Raise2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@10
Day 4
1
Squat (Smith Machine)3 Sets
10 Reps
@8-8.5
2
Leg Press (45 Degrees)3 Sets
10 Reps
@8-8.5
3
Leg Curl2 Sets
10 Reps
@9-9.5
4
Bulgarian Split Squat (Dumbbell)2 Sets
10 Reps
@9-9.5
5
Standing Calf Raise2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@10
Day 1
1
Incline Bench Press (Barbell)3 Sets
10 Reps
@8-8.5
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@8-8.5
3
Chest Fly (Machine)2 Sets
10 Reps
@8.5-9
4
Pull-Up (Bodyweight)3 Sets
8 Reps
@8-8.5
5
Pendlay Row3 Sets
10 Reps
@8-8.5
6
Back Extension2 Sets
10 Reps
@8-8.5
7
Skull Crusher (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
9
Bicep Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
10
Hammer Curl1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 3
1
Incline Chest Press (Machine)3 Sets
10 Reps
@8-8.5
2
Chest Press (Machine)3 Sets
10 Reps
@8-8.5
3
Chest Fly (Cable)2 Sets
10 Reps
@9
4
Lat Pulldown3 Sets
10 Reps
@8-8.5
5
Seal Row3 Sets
10 Reps
@8-8.5
6
Overhead Tricep Extension (Cable)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
7
Tricep Pushdown (Cable)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
8
Bicep Curl (EZ Bar)1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
9
Spider Curl1 Set
1 Set
10 Reps
10 Reps
@9.5
@10