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DYEL Hyperlifting 4x per week
by Frank T.
113 athletes joined
5.0
(1 rating)
Program Description
Intermediate- Advanced Programme to increase volume from beginner programmes including classics such as Starting Strength, Strong Lifts or LeanGains. Heavier volume on arms to make you sure you look like you actually lift, when wearing a T shirt. Take 3 mins rest on sets for first exercise each day. 1-2 mins for the rest depending on your needs and complexity of the excercise. So bicep curls probably need less recovery than a seated cable row. DYEL bro?
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 02, 2024 02:00
Last Edited
Jun 20, 2024 08:39
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
2
Arnold Press
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Hamstring Curl
3 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
7
Seated Calf Raise
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Fly (Cable)
3 Sets
10 Reps
5
Bicep Curl (Barbell)
3 Sets
12 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Chin-Up (Weighted)
3 Sets
6 Reps
3
Dip (Weighted)
3 Sets
6 Reps
4
Leg Extension
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Face Pull
3 Sets
12 Reps
7
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Dumbbell Bench Pullover
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
6
Preacher Curl (Barbell)
3 Sets
12 Reps
7
Skull Crusher
3 Sets
12 Reps