Program Description
Getting Big
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 05:38
- Last EditedJun 23, 2025 07:08

Summary
Unlock your muscle-building potential with the Dr. Mike Inspired Hypertrophy V2 program. Over 11 weeks, this 5-day split focuses on targeted hypertrophy, combining exercises like Chest Supported Rows and Incline Bench Presses to maximize muscle growth. Each session is designed to challenge your limits and enhance your strength, ensuring balanced development across all major muscle groups. Equip yourself with a full gym and get ready to transform your physique!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
2
Y Raise
3
10-15 reps
RPE 6
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 6
4
Single Arm Row
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
2
Y Raise
3
10-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 7
4
Single Arm Row
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2
Y Raise
3
10-15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Single Arm Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Single Arm Row
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
2
Y Raise
3
10-15 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Single Arm Row
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 4
2
Y Raise
3
10-15 reps
RPE 4
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 4
4
Single Arm Row
3
10-15 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
2
Y Raise
3
10-15 reps
RPE 6
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 6
4
Single Arm Row
3
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
2
Y Raise
3
10-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 7
4
Single Arm Row
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2
Y Raise
3
10-15 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Single Arm Row
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
2
Y Raise
3
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Single Arm Row
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
2
Y Raise
3
10-15 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Single Arm Row
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 4
2
Hammer Curl
3
10-15 reps
RPE 4
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 4
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 6
2
Leg Press
3
12-20 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 7
2
Leg Press
3
12-20 reps
RPE 7
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 8
2
Leg Press
3
12-20 reps
RPE 8
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 10
2
Leg Press
3
12-20 reps
RPE 10
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 4
2
Leg Press
3
12-20 reps
RPE 4
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 6
2
Leg Press
3
12-20 reps
RPE 6
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 7
2
Leg Press
3
12-20 reps
RPE 7
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 8
2
Leg Press
3
12-20 reps
RPE 8
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Squat (Bodyweight)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12-20 reps
RPE 10
2
Leg Press
3
12-20 reps
RPE 10
3
Squat (Bodyweight)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 6
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 6
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
4
Y Raise
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Y Raise
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
4
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4
Y Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Y Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 4
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 4
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 4
4
Y Raise
3
10-15 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 6
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 6
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 6
4
Y Raise
3
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Y Raise
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
4
Y Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 9
4
Y Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Y Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 6
4
Chest Fly (Cable)
3
10-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 4
2
Hammer Curl
3
10-15 reps
RPE 4
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 4
4
Chest Fly (Cable)
3
10-15 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 6
2
Hammer Curl
3
10-15 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 6
4
Chest Fly (Cable)
3
10-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 7
2
Hammer Curl
3
10-15 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 7
4
Chest Fly (Cable)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl
3
10-15 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl
3
10-15 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Chest Fly (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2
Hammer Curl
3
10-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1
Chest Supported Row (Machine)3 Sets
10-15 Reps
@6
2
Y Raise3 Sets
10-15 Reps
@6
3
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@6
4
Single Arm Row3 Sets
10-15 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@6
2
Hammer Curl3 Sets
10-15 Reps
@6
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@6
4
Chest Fly (Dumbbell)3 Sets
10-15 Reps
@6
Day 3
1
Seated Hamstring Curl3 Sets
12-20 Reps
@6
2
Leg Press3 Sets
12-20 Reps
@6
3
Squat (Bodyweight)1 Set
10 Reps
-
Day 4
1
Lat Prayer3 Sets
6-10 Reps
@6
2
Lat Pulldown (Single Arm)3 Sets
10-15 Reps
@6
3
Chest Supported Row (Machine)3 Sets
10-15 Reps
@6
4
Y Raise3 Sets
10-15 Reps
@6
Day 5
1
Bicep Curl (Cable)3 Sets
10-15 Reps
@6
2
Hammer Curl3 Sets
10-15 Reps
@6
3
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
@6
4
Chest Fly (Cable)3 Sets
10-15 Reps
@6