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hypertrophy hammer

by Érico C.

Program Description

This program has been developed with advanced lifters in mind, though it can be adapted to suit individuals at any training level. Its primary objective is to maximize hypertrophy through a structured and progressive overload.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 05:46
  • Last Edited
    Aug 25, 2025 06:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Incline Bench Press (Dumbbell)
1
2
1
7 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Deficit Push Up
2
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2
Bench Press (Barbell)
4
8 reps
75%
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
4
8 reps
75%
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Bench Press (Barbell)
4
8 reps
75%
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
7 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
4
6 reps
60%
3
Deficit Push Up
2
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Lying Rear Lateral Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9.5
3
Deficit Push Up
2
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Rear Lateral Raise
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
1
3
8 reps
6 reps
RPE 7
RPE 7
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Barbell Row
1
3
8 reps
6 reps
RPE 7
RPE 7
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 7
2
Squat (Smith Machine)
1
2
10 reps
8 reps
RPE 7
RPE 7
3
Leg Extension
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 7
2
Squat (Smith Machine)
1
2
10 reps
8 reps
RPE 7
RPE 7
3
Leg Extension
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Chest Press (Machine)
4
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Chest Press (Machine)
4
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Chest Press (Machine)
4
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Chest Press (Machine)
4
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
60%
6%
2
Incline Chest Press (Machine)
3
8 reps
RPE 7
3
Chest Fly (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
5
Lying Reverse Fly
2
1
10 reps
8 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
4
8 reps
75%
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
4
8 reps
75%
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
2
10 reps
8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
4
8 reps
75%
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
1
6 reps
6 reps
60%
6%
3
Chest Fly (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
5
Lying Reverse Fly
2
1
10 reps
8 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Incline Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Incline Chest Press (Machine)
4
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Lying Reverse Fly
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Dumbbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Preacher Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Dumbbell Row
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Preacher Curl (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
5
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Dumbbell Row
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
2
3
15 reps
12 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 7
2
Hack Squat
1
2
10 reps
8 reps
RPE 7
RPE 7
3
Lunge (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Trap Bar Deadlift
1
2
8 reps
6 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 7
2
Hack Squat
1
2
10 reps
8 reps
RPE 7
RPE 7
3
Lunge (Dumbbell)
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Trap Bar Deadlift
1
2
8 reps
6 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lunge (Dumbbell)
4
12 reps
RPE 8
4
Trap Bar Deadlift
1
3
10 reps
8 reps
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 6
1
Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
Trap Bar Deadlift
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
Day 3
1
Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8
@8
@8
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
3
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
@8
@8
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
3
Deficit Push Up
2 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5
Lying Rear Lateral Raise
4 Sets
15 Reps
@7.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Incline Chest Press (Machine)
4 Sets
10 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5
Lying Reverse Fly
4 Sets
15 Reps
@8
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Barbell Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@7.5
@7.5
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
5 Sets
15 Reps
@8
Day 5
1
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Dumbbell Row
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Preacher Curl (Dumbbell)
2 Sets
3 Sets
15 Reps
12 Reps
@8
@8
5
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@8