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Ultimate Hypertrophy Program

by Kyle P.
10 athletes joined

Program Description

To build muscle while giving proper rest periods. Rest 60 seconds between sets. Run for a half hour the three days you aren't lifting. Increase 5 to 10% in weight per exercise every two weeks.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2024 07:03
  • Last Edited
    Jul 03, 2025 09:49

Summary

Unlock your muscle-building potential with the Ultimate Hypertrophy Program, a meticulously crafted 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of push and pull workouts, focusing on compound and isolation exercises to maximize growth. Each session is tailored to challenge your limits, featuring high-intensity movements like bench presses and deadlifts, ensuring you pack on muscle effectively. Get ready to transform your physique and unleash your strength from the comfort of your garage gym!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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 (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 8.5
2
Squat (Barbell)
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
4
10 reps
RPE 8.5
4
Tricep Extension (Cable)
5
10 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8.5
2
Hammer Curl (Cable)
5
10 reps
RPE 8
3
Abs Crunch (Weighted)
4
20 reps
RPE 8.5
4
Deadlift (Barbell)
4
10 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
6
Hanging Leg Raise
4
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8.5
2
Chest Fly (Cable)
4
10 reps
RPE 8.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
4
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
10 reps
RPE 9.5
6
Lateral Raise (Cable)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8.5
2
Pull Through (Cable)
4
10 reps
RPE 8.5
3
Dumbbell Row
3
3 reps
RPE 8.5
4
Hammer Curl
5
10 reps
RPE 8
5
Shrug (Dumbbell)
3
3 reps
RPE 8.5
6
Wood Chop
4
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
10 Reps
@8.5
2
Squat (Barbell)
4 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8.5
4
Tricep Extension (Cable)
5 Sets
10 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
@8.5
2
Hammer Curl (Cable)
5 Sets
10 Reps
@8
3
Abs Crunch (Weighted)
4 Sets
20 Reps
@8.5
4
Deadlift (Barbell)
4 Sets
10 Reps
@8.5
5
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8.5
6
Hanging Leg Raise
4 Sets
20 Reps
@8.5
Day 3
1
Dip (Weighted)
3 Sets
10 Reps
@8.5
2
Chest Fly (Cable)
4 Sets
10 Reps
@8.5
3
Hip Thrust (Barbell)
4 Sets
10 Reps
@8.5
4
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8.5
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
@9.5
6
Lateral Raise (Cable)
4 Sets
10 Reps
@8.5
Day 4
1
Pull-Up (Weighted)
3 Sets
10 Reps
@8.5
2
Pull Through (Cable)
4 Sets
10 Reps
@8.5
3
Dumbbell Row
3 Sets
3 Reps
@8.5
4
Hammer Curl
5 Sets
10 Reps
@8
5
Shrug (Dumbbell)
3 Sets
3 Reps
@8.5
6
Wood Chop
4 Sets
10 Reps
@8.5