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HEPT workout
by Ethan E.
1 athletes joined
Program Description
HEPT (Hypertrophy explosive power training) is a 5 day a week intermediate level program. It combines the elements of power lifting and body building. The purpose is to increase muscle size, strength and speed
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Apr 07, 2024 06:29
Last Edited
May 07, 2024 10:06
down_app
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Extension
2 Sets
6-8 Reps
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
4
Seated Hamstring Curl
3 Sets
6-8 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
4-6 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Extension
2 Sets
6-8 Reps
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
4
Seated Hamstring Curl
3 Sets
6-8 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Extension
2 Sets
6-8 Reps
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
4
Seated Hamstring Curl
3 Sets
6-8 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Extension
2 Sets
6-8 Reps
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
4
Seated Hamstring Curl
3 Sets
6-8 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10-12 Reps
2
Leg Extension
2 Sets
15-20 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Seated Hamstring Curl
3 Sets
15-20 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
20-25 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10-12 Reps
2
Leg Extension
2 Sets
15-20 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Seated Hamstring Curl
3 Sets
15-20 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
20-25 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10-12 Reps
2
Leg Extension
2 Sets
15-20 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Seated Hamstring Curl
3 Sets
15-20 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
20-25 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
10-12 Reps
2
Leg Extension
2 Sets
15-20 Reps
3
Leg Press (45 Degrees)
2 Sets
12-15 Reps
4
Seated Hamstring Curl
3 Sets
15-20 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
20-25 Reps