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Hypertrophy_Bench 4weeks

by nils peeters van sprundel
1 athletes joined

Program Description

Voor alle accessory lifts 1ste set 0-1 rir 2de set rpe 8-9

Program Overview

  • Level
    Beginner
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 10:09
  • Last Edited
    Apr 06, 2026 10:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
19%
Front Delts
14.6%
Chest
13.1%
Hamstrings
8.8%
Biceps
7.3%
Lats
5.8%
Upper Back
5.8%
Quadriceps
5.8%
Glutes
5.8%
Abs
3.6%
Lower Back
2.9%
Forearms
2.2%
Abductors
2.2%
Adductors
1.5%
Middle Delts
1.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
6 reps
RPE 9
RPE 8
2
Lat Pulldown
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
6 reps
RPE 10
RPE 9
2
Lat Pulldown
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Seated Wide-Grip Row (Cable)
2
8 reps
-
5
Preacher Curl (Dumbbell)
2
8 reps
-
6
Tricep Pushdown (Cable)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
77.5%
2
Bench Press (Paused)
3
5 reps
72.5%
3
Seated Hamstring Curl
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hyperextension
2
10 reps
-
7
Abs Crunch (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Bench Press (Paused)
3
5 reps
70%
3
Seated Hamstring Curl
2
10 reps
-
4
Hip Adductor (Machine)
2
8 reps
-
5
Leg Press
3
8 reps
-
6
Hyperextension
2
10 reps
-
7
Abs Crunch (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
82.5%
2
Bench Press (Paused)
3
5 reps
70%
3
Seated Hamstring Curl
2
10 reps
-
4
Leg Press
3
8 reps
-
5
Hip Adductor (Machine)
2
8 reps
-
6
Hyperextension
2
10 reps
-
7
Abs Crunch (Weighted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
77.5%
2
Bench Press (Paused)
3
5 reps
70%
3
Seated Hamstring Curl
2
10 reps
-
4
Leg Press
3
8 reps
-
5
Hip Adductor (Machine)
2
8 reps
-
6
Hyperextension
2
10 reps
-
7
Abs Crunch (Weighted)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
RPE 9
2
Overhead Press (Barbell)
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
2
8 reps
-
3
Incline Bench Press (Barbell)
2
8 reps
-
4
Preacher Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Upper Back Row
2
8 reps
-
3
Single Arm High Row (Cable)
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Upper Back Row
2
8 reps
-
3
Single Arm High Row (Cable)
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Upper Back Row
2
8 reps
-
3
Single Arm High Row (Cable)
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Upper Back Row
2
8 reps
-
3
Single Arm High Row (Cable)
2
8 reps
-
4
Tricep Pushdown (Cable)
2
8 reps
-
5
Tricep Extension (Barbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
70%
2
Leg Press
3
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Hyperextension
2
10 reps
-
6
Abs Crunch (Weighted)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
70%
2
Leg Press
3
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Hyperextension
2
10 reps
-
6
Abs Crunch (Weighted)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
70%
2
Leg Press
3
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Hyperextension
2
10 reps
-
6
Abs Crunch (Weighted)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
70%
2
Leg Press
3
10 reps
-
3
Seated Hamstring Curl
2
8 reps
-
4
Leg Extension
2
8 reps
-
5
Hyperextension
2
10 reps
-
6
Abs Crunch (Weighted)
2
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
2 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
77.5%
2
Bench Press (Paused)
3 Sets
5 Reps
72.5%
3
Seated Hamstring Curl
2 Sets
10 Reps
-
4
Hip Adductor (Machine)
2 Sets
8 Reps
-
5
Leg Press
3 Sets
8 Reps
-
6
Hyperextension
2 Sets
10 Reps
-
7
Abs Crunch (Weighted)
2 Sets
8 Reps
-
Day 3
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
4
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 4
1
Lat Pulldown
2 Sets
8 Reps
-
2
Upper Back Row
2 Sets
8 Reps
-
3
Single Arm High Row (Cable)
2 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
8 Reps
-
5
Tricep Extension (Barbell)
2 Sets
8 Reps
-
Day 5
1
Bench Press (Paused)
3 Sets
10 Reps
70%
2
Leg Press
3 Sets
10 Reps
-
3
Seated Hamstring Curl
2 Sets
8 Reps
-
4
Leg Extension
2 Sets
8 Reps
-
5
Hyperextension
2 Sets
10 Reps
-
6
Abs Crunch (Weighted)
2 Sets
8 Reps
-