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היפרטרופיה אח שלי

by Or S.

Program Description

להתחזקק🙏🤙😲😼

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 31, 2024 07:23
  • Last Edited
    Jun 18, 2025 12:18

Summary

Transform your physique with "היפרטרופיה אח שלי," a comprehensive 10-week program designed for serious lifters. Train six days a week with a focus on hypertrophy, targeting all major muscle groups through a variety of exercises, including leg curls, squats, and pulldowns. Each session is crafted to push your limits, ensuring you build strength and muscle effectively. Get ready to elevate your training and achieve the gains you've been striving for!
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 10
2
Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 10
6
Wrist Curls
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Larsen Press (Barbell)
3
8-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
7
Cable Crossover
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
5
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
4
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Hip Thrust (Barbell)
2
15-20 reps
RPE 9
3
Hamstring Curl
2
10-15 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
10-15 reps
RPE 9
5
Leg Extension
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
2
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3
Incline Hammer Curl
3
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
6
French Press
3
10-15 reps
RPE 10
7
Wrist Curls
3
15-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Hamstring Curl
2 Sets
12-15 Reps
@10
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Back Extension (Weighted)
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
4 Sets
10-15 Reps
@10
6
Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@10
3
Seated Row (Cable)
2 Sets
10-15 Reps
@10
4
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
5
Larsen Press (Barbell)
3 Sets
8-12 Reps
@10
6
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
7
Cable Crossover
2 Sets
10-15 Reps
@10
Day 3
1
Y Raise
5 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
5 Sets
10-15 Reps
@10
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Spider Curl
4 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2
Hip Thrust (Barbell)
2 Sets
15-20 Reps
@9
3
Hamstring Curl
2 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Barbell)
2 Sets
10-15 Reps
@9
5
Leg Extension
2 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
6
Seated Row (Cable)
2 Sets
10-15 Reps
@10
Day 6
1
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
@10
2
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
3
Incline Hammer Curl
3 Sets
10-15 Reps
@10
4
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
5
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
6
French Press
3 Sets
10-15 Reps
@10
7
Wrist Curls
3 Sets
15-20 Reps
@10