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GURAY'S HYPERTHROPHY

by Hakan Bartu O.
49 athletes joined

Program Description

HYPERTHROPHY

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 09:12
  • Last Edited
    Jun 20, 2025 04:14

Summary

Unlock your muscle-building potential with GURAY'S HYPERTROPHY, a comprehensive 12-week program designed for dedicated lifters. Committing to five days a week, you'll engage in a variety of targeted exercises focusing on both strength and size, utilizing a full gym setup. Each session challenges you with progressive intensity, ensuring you push your limits while mastering essential techniques. Elevate your training and transform your physique with this expertly crafted plan that prioritizes results and sustainable growth.
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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 (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@8-9
2
Leg Press
4 Sets
8-10 Reps
@8-9
3
Leg Curl
5 Sets
12-15 Reps
@10
4
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8-9
2
Cable Crossover
3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)
4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@10
5
Leg Press
5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)
4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@10