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Cody’s Hypertrophy Strength

by Cody M.

Program Description

**Cody’s Hypertrophy Strength** is a comprehensive 6-week program designed to maximize muscle growth and strength through a balanced blend of powerlifting and sculpting techniques. With 36 workouts spread across the week, each session lasts approximately 80 minutes, ensuring a thorough and intense training experience. This program is tailored for intermediate to advanced lifters, utilizing a full gym setup to enhance your performance and physique. Get ready to push your limits and achieve impressive gains in both size and strength!

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 05, 2025 04:37
  • Last Edited
    Jul 10, 2025 01:12

Summary

Cody’s Hypertrophy Strength program is a comprehensive 6-week journey designed to maximize muscle growth and enhance overall strength. With six training days each week, you'll engage in targeted workouts focusing on upper body, lower body, and full-body exercises, utilizing a variety of equipment found in a full gym. Expect to push your limits with high-intensity sets and progressive overload techniques that will sculpt your physique and build functional strength. Join now to transform your training and achieve your hypertrophy goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 8
3
Seated Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
4
JM Press
1
2
12 reps
8 reps
RPE 6
RPE 8
5
Dip (Weighted)
4
10 reps
RPE 9
6
Straight Arm Pulldown
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
12 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 10
2
Sissy Squat
1
2
15 reps
10 reps
RPE 6
RPE 8
3
Romanian Deadlift (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12 reps
8 reps
RPE 6.5
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
2
12 reps
8 reps
RPE 6
RPE 8.5
6
Seated Calf Raise
1
75 reps
RPE 10
7
Lying Leg Curl
1
2
12 reps
10 reps
RPE 6.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
2
Behind-the-Neck Lat Pulldown
1
1
12 reps
10 reps
RPE 7
RPE 9
3
Bent Over Row (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
2
12 reps
8 reps
RPE 8.5
RPE 8.5
5
Dumbbell Row
1
2
10 reps
8 reps
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 10
7
Preacher Curl (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
6
15 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown (Band)
1
2
12 reps
8 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
1
2
12 reps
10 reps
RPE 6.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
12 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 9
6A
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
18 reps
RPE 6
RPE 8
RPE 8
7
Single Arm Overhead Tricep Extension
1
2
12 reps
10 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 10
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 9
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
5
Leg Curl
1
2
10 reps
8 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
3
15 reps
12 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
2
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
RPE 9
3
Shoulder YTWL
1
3
10 reps
10 reps
RPE 6
RPE 9
4
Close Grip Bench Press (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8.5
RPE 9
5
Wrist Curls
4
10 reps
RPE 10
6
Tricep Kickback
1
2
12 reps
12 reps
RPE 6
RPE 9
7
Preacher Curl (Barbell)
1
2
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 9.5
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
8 Reps
5 Reps
@6
@7
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
6 Reps
@6
@6
@8
3
Seated Overhead Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@7.5
4
JM Press
1 Set
2 Sets
12 Reps
8 Reps
@6
@8
5
Dip (Weighted)
4 Sets
10 Reps
@9
6
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6
@6
@7
@7.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
12 Reps
8 Reps
5 Reps
@6
@7
@10
2
Sissy Squat
1 Set
2 Sets
15 Reps
10 Reps
@6
@8
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@8
4
Leg Curl
1 Set
3 Sets
12 Reps
8 Reps
@6.5
@7.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@6
@8.5
6
Seated Calf Raise
1 Set
75 Reps
@10
7
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@7
@9
2
Behind-the-Neck Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@7
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@8
@10
4
Chest Supported Row (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@8.5
@8.5
5
Dumbbell Row
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@10
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@10
Day 4
1
Chest Fly (Cable)
2 Sets
6 Sets
15 Reps
10 Reps
@6
@10
2
Lat Pulldown (Band)
1 Set
2 Sets
12 Reps
8 Reps
@6
@8
3
Rear Delt Fly (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@6.5
@8
4
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
8 Reps
@10
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@7
@9
6A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
18 Reps
@6
@8
@8
7
Single Arm Overhead Tricep Extension
1 Set
2 Sets
12 Reps
10 Reps
@7
@9
Day 5
1
Hack Squat
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@10
2
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7
@7.5
@9
3
Front Squat (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@7
@9
4
Seated Row (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
5
Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@7
@8
6
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@7
@8
Day 6
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
@9
3
Shoulder YTWL
1 Set
3 Sets
10 Reps
10 Reps
@6
@9
4
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8.5
@9
5
Wrist Curls
4 Sets
10 Reps
@10
6
Tricep Kickback
1 Set
2 Sets
12 Reps
12 Reps
@6
@9
7
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@7.5
@9.5
@10