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HP Hypertrophy Program
by Joshua W.
Program Description
HP(Hybrid/PPL) Hypertrophy is a program designed to build strength and size while also training for running a 10k A 4 day weightlifting routine, partnered with a running routine. Push: Chest, Triceps, Shoulders Pull: Back, Biceps, some shoulders Legs: Legs, Shoulders(don't worry I'll explain) Upper: Full upper body day Always run after your strength training but preferably on completely different days. I'd recommend breaking up your runs into 3 runs per week, 2 light runs, 1 medium intensity run. Make week 6 your long run to test progress. 1st week: 4 miles 2nd week: 4 miles 3rd week: 6 miles 4th week: 6 miles 5th week: 7 miles 6th week: 8 miles (high intensity) 7th week: 8 miles 8th week: 9 miles 9th week: 9 miles 10th week: 10 miles
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
May 05, 2024 10:55
Last Edited
May 08, 2024 02:25
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Week 1
1 / 10 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7