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Bodybuilding Hypertrophy Training

by ConT
1 athletes joined
5.0
(1 rating)

Program Description

Maximum gains effort!! Hypertrophy Training based on science!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 04, 2024 09:34
  • Last Edited
    Jul 01, 2024 07:32
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
3
Rack Pull (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
6 reps
5 reps
60%
70%
80%
90%
92%
4
Single Arm Row (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
10-20 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 6
5
Standing Pullover (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 6
6
Back Extension
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Lat Pulldown (Single Arm)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pendlay Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
4
Dumbbell Row
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
5
Seated Row (Cable)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9.5
RPE 8.5
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Seal Row
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
10-20 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Back Extension
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Lat Pulldown (Single Arm)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pendlay Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
4
Dumbbell Row
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
5
Seated Row (Cable)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9.5
RPE 8.5
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1
1
2
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
3
Rack Pull (Barbell)
1
1
1
1
1
8 reps
8 reps
8 reps
6 reps
5 reps
60%
70%
80%
90%
92%
4
Single Arm Row (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
10-20 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 6
5
Standing Pullover (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 6
6
Back Extension
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Lat Pulldown (Single Arm)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pendlay Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
4
Dumbbell Row
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
5
Seated Row (Cable)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9.5
RPE 8.5
RPE 7.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Seal Row
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
10-20 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Back Extension
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
2
Lat Pulldown (Single Arm)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pendlay Row
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
85%
4
Dumbbell Row
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
5
Seated Row (Cable)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9.5
RPE 8.5
RPE 7.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7.5
2
Upright Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
AD Press
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
65%
70%
75%
80%
4
Lying Tricep Extension (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
6
Seated Dip (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6
7
Bicep Curl (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
RPE 8.5
8
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Hyperextension
3
12 reps
3
Leg Extension
4
21 reps
RPE 7.5
4
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
5
Lying Leg Curl
2
1
21 reps
21 reps
RPE 7.5
6
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
7A
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7B
Wall Sit
1
1
1
0.3 mins
0.4 mins
1 mins
8A
Leg Press
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9
RPE 8
8B
Standing Calf Raise
3
AMRAP
8C
Seated Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7.5
2
Upright Row (Barbell)
3
8-12 reps
RPE 7.5
3
AD Press
1
1
1
AMRAP
AMRAP
AMRAP
65%
70%
75%
4
Lateral Raise (Dumbbell)
2
21 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
7
Seated Dip (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
RPE 8.5
9
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Hyperextension
3
12 reps
3
Leg Extension
4
21 reps
RPE 7.5
4
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
5
Lying Leg Curl
2
1
21 reps
21 reps
RPE 7.5
6
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
7A
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7B
Wall Sit
1
1
1
0.3 mins
0.4 mins
1 mins
8A
Leg Press
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9
RPE 8
8B
Standing Calf Raise
3
AMRAP
8C
Seated Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7.5
2
Upright Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
AD Press
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
65%
70%
75%
80%
4
Lying Tricep Extension (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
6
Seated Dip (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6
7
Bicep Curl (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
RPE 8.5
8
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Hyperextension
3
12 reps
3
Leg Extension
4
21 reps
RPE 7.5
4
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
5
Lying Leg Curl
2
1
21 reps
21 reps
RPE 7.5
6
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
7A
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7B
Wall Sit
1
1
1
0.3 mins
0.4 mins
1 mins
8A
Leg Press
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9
RPE 8
8B
Standing Calf Raise
3
AMRAP
8C
Seated Calf Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
AMRAP
RPE 7.5
2
Upright Row (Barbell)
3
8-12 reps
RPE 7.5
3
AD Press
1
1
1
AMRAP
AMRAP
AMRAP
65%
70%
75%
4
Lateral Raise (Dumbbell)
2
21 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
7
Seated Dip (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6
RPE 7
RPE 8
RPE 8.5
9
Preacher Curl (Dumbbell)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Hyperextension
3
12 reps
3
Leg Extension
4
21 reps
RPE 7.5
4
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
5
Lying Leg Curl
2
1
21 reps
21 reps
RPE 7.5
6
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
7A
Sumo Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7B
Wall Sit
1
1
1
0.3 mins
0.4 mins
1 mins
8A
Leg Press
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 9
RPE 8
8B
Standing Calf Raise
3
AMRAP
8C
Seated Calf Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Sissy Squat
3
AMRAP
3
Bulgarian Split Squat (Bodyweight)
3
12 reps
4A
Leg Extension
3
AMRAP
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
5
Single Leg Press
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
6
Seated Hamstring Curl
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Glute-Ham Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
3
Pec Fly (Dumbbell)
3
AMRAP
RPE 7.5
4
Chest Fly (Cable)
3
21 reps
RPE 7.5
5A
Push Up (Incline)
3
AMRAP
5B
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
10 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Glute-Ham Raise
3
10 reps
4
Romanian Deadlift (Barbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
5
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
6A
Leg Extension
1
1
1
21 reps
21 reps
21 reps
RPE 6
RPE 7
RPE 8
6B
Reverse Nordic Curl
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
3
Pec Fly (Dumbbell)
3
AMRAP
RPE 7.5
4
Chest Fly (Cable)
3
21 reps
RPE 7.5
5A
Push Up (Incline)
3
AMRAP
5B
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Sissy Squat
3
AMRAP
3
Bulgarian Split Squat (Bodyweight)
3
12 reps
4A
Leg Extension
3
AMRAP
RPE 8
4B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
5
Single Leg Press
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
6
Seated Hamstring Curl
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Glute-Ham Raise
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
3
Pec Fly (Dumbbell)
3
AMRAP
RPE 7.5
4
Chest Fly (Cable)
3
21 reps
RPE 7.5
5A
Push Up (Incline)
3
AMRAP
5B
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
10 reps
10 reps
8 reps
6 reps
6 reps
50%
60%
70%
80%
85%
2
Glute-Ham Raise
3
10 reps
4
Romanian Deadlift (Barbell)
2
1
1
8-12 reps
8-12 reps
8-12 reps
70%
75%
80%
5
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
6A
Leg Extension
1
1
1
21 reps
21 reps
21 reps
RPE 6
RPE 7
RPE 8
6B
Reverse Nordic Curl
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
3
Pec Fly (Dumbbell)
3
AMRAP
RPE 7.5
4
Chest Fly (Cable)
3
21 reps
RPE 7.5
5A
Push Up (Incline)
3
AMRAP
5B
Front Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
85%
90%
92%
3
Dip (Bodyweight)
4
8-12 reps
4
Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
5
Incline Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
1
1
1
20 reps
15 reps
10 reps
2
Hollow Hold
3
0.3 mins
3
Decline Crunch
3
15 reps
4
Hanging Leg Raise
3
10 reps
5
Side Crunch (Cable)
4
15 reps
6
Ab Wheel
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2
1
AMRAP
AMRAP
80%
85%
3
Dip (Bodyweight)
4
8-12 reps
4
Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
5A
Pec Deck (Machine)
3
21 reps
RPE 7.5
5B
Lying Pullover (Cable)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
1
1
1
20 reps
15 reps
10 reps
2
Hollow Hold
3
0.3 mins
3
Decline Crunch
3
15 reps
4
Hanging Leg Raise
3
10 reps
5
Side Crunch (Cable)
4
15 reps
6
Ab Wheel
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
85%
90%
92%
3
Dip (Bodyweight)
4
8-12 reps
4
Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
5
Incline Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
1
1
1
20 reps
15 reps
10 reps
2
Hollow Hold
3
0.3 mins
3
Decline Crunch
3
15 reps
4
Hanging Leg Raise
3
10 reps
5
Side Crunch (Cable)
4
15 reps
6
Ab Wheel
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2
1
AMRAP
AMRAP
80%
85%
3
Dip (Bodyweight)
4
8-12 reps
4
Chest Fly (Dumbbell)
3
AMRAP
RPE 7.5
5A
Pec Deck (Machine)
3
21 reps
RPE 7.5
5B
Lying Pullover (Cable)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Up
1
1
1
20 reps
15 reps
10 reps
2
Hollow Hold
3
0.3 mins
3
Decline Crunch
3
15 reps
4
Hanging Leg Raise
3
10 reps
5
Side Crunch (Cable)
4
15 reps
6
Ab Wheel
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
65%
75%
85%
2
French Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4A
Lying Rear Lateral Raise
1
1
8-15 reps
8-15 reps
RPE 6.5
RPE 7
4B
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
21 reps
RPE 7.5
6
Batwing Row
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
One Arm Lateral Raise (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9.5
8
Bicep Curl (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7
RPE 8
9
Spider Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
10
Preacher Curl (Barbell)
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
2
Light Jog
1
15 mins
3
1km Row
1
5-12 mins
4
Russian Twist
3
15 reps
5
Landmine Twist
3
15 reps
6
Knee Raise (Captain's Chair)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
65%
75%
85%
2
French Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4A
Lying Rear Lateral Raise
1
1
8-15 reps
8-15 reps
RPE 6.5
RPE 7
4B
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
21 reps
RPE 7.5
6
Batwing Row
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
One Arm Lateral Raise (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9.5
8
Bicep Curl (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7
RPE 8
9
Spider Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
10
Preacher Curl (Barbell)
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
65%
75%
85%
2
French Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4A
Lying Rear Lateral Raise
1
1
8-15 reps
8-15 reps
RPE 6.5
RPE 7
4B
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
21 reps
RPE 7.5
6
Batwing Row
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
One Arm Lateral Raise (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9.5
8
Bicep Curl (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7
RPE 8
9
Spider Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
10
Preacher Curl (Barbell)
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
2
Light Jog
1
15 mins
3
1km Row
1
5-12 mins
4
Russian Twist
3
15 reps
5
Landmine Twist
3
15 reps
6
Knee Raise (Captain's Chair)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
55%
65%
75%
85%
2
French Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 9.5
RPE 10
4A
Lying Rear Lateral Raise
1
1
8-15 reps
8-15 reps
RPE 6.5
RPE 7
4B
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Lateral Raise (Dumbbell)
2
21 reps
RPE 7.5
6
Batwing Row
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
One Arm Lateral Raise (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9.5
8
Bicep Curl (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7
RPE 8
9
Spider Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
10
Preacher Curl (Barbell)
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@7.5
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
AD Press
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
65%
70%
75%
80%
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@7.5
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@6
@7
@8
@8.5
8
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
50%
60%
70%
80%
85%
2
Sissy Squat
3 Sets
AMRAP
3
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
4A
Leg Extension
3 Sets
AMRAP
@8
4B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Single Leg Press
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
7
Glute-Ham Raise
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
80%
85%
90%
92%
3
Dip (Bodyweight)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
3 Sets
AMRAP
@7.5
5
Incline Chest Fly (Dumbbell)
3 Sets
AMRAP
@7.5
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
3
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
5 Reps
60%
70%
80%
90%
92%
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
10-20 Reps
@7.5
@8
@8.5
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@6
6
Back Extension
3 Sets
AMRAP