Program Description
To help intermediate lifters and other advanced athletes get to the next level. Even beginners can use this program providing that they be patent with themselves.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedDec 27, 2024 12:58
- Last EditedJun 18, 2025 10:24

Summary
Unlock your potential with The Growth Protocol, a focused 5-week program designed for serious lifters looking to build strength and muscle. Committing just four days a week, you'll engage in a variety of exercises targeting all major muscle groups, from incline bench presses to high bar squats. Each session is carefully structured to maximize hypertrophy and improve your overall performance. Get ready to push your limits and achieve the gains you’ve been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
-
2
Chest Fly (Machine)2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
-
4
Dumbbell Row3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Dumbbell)2 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
Day 2
1
Single Leg Calf Raise3 Sets
6-15 Reps
-
2
Seated Hamstring Curl2 Sets
6-10 Reps
-
3
High Bar Squat (Barbell)2 Sets
6-10 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)2 Sets
6-12 Reps
-
Day 3
1
Lateral Raise (Machine)3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)3 Sets
6-10 Reps
-
3
Pull-Up (Bodyweight)2 Sets
6-10 Reps
-
4
Bench Press (Barbell)3 Sets
5-10 Reps
-
5
Bicep Curl (Cable)2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
Day 4
1
Calf Raise (Leg Press)3 Sets
6-15 Reps
-
2
Stiff Leg Deadlift2 Sets
5-10 Reps
-
3
Lying Leg Curl2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)2 Sets
5-12 Reps
-
5
Hip Adductor (Machine)2 Sets
8-12 Reps
-
6
Leg Raise (Captain's Chair)2 Sets
6-12 Reps
-