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HSP Periodization
by Jo L.
23 athletes joined
4.0
(1 rating)
Program Description
Periodization program for select exercises covering Hypertrophy (4 weeks), Strength (4 weeks), and Power (4 weeks).
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 17, 2023 05:59
Last Edited
Jun 12, 2024 11:56
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
3
Squat (Barbell)
4 Sets
10 Reps
60%
4
Leg Press
3 Sets
10 Reps
60%
5
Dip (Weighted)
3 Sets
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
12 Reps
60%
2
Deadlift (Barbell)
3 Sets
10 Reps
60%
3
Hack Squat
4 Sets
10 Reps
60%
4
Shrug (Barbell)
3 Sets
12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10 Reps
@7
6
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Wide Grip Pull-Up
3 Sets
10 Reps
@7
3
Lunge (Barbell)
3 Sets
12 Reps
@7
4
High Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
3
Squat (Barbell)
3 Sets
10 Reps
65%
4
Leg Press
3 Sets
10 Reps
65%
5
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@7
6
Face Pull
3 Sets
12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
65%
2
Wide Grip Pull-Up
3 Sets
10 Reps
@7
3
Lunge (Barbell)
3 Sets
12 Reps
@7
4
High Pull
3 Sets
12 Reps
@7
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
12 Reps
65%
2
Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Hack Squat
4 Sets
10 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10 Reps
@7
6
Ab Wheel
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
3
Squat (Barbell)
4 Sets
8 Reps
65%
4
Leg Press
3 Sets
8 Reps
70%
5
Dip (Weighted)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
70%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Hack Squat
4 Sets
10 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Wide Grip Pull-Up
3 Sets
10 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
High Pull
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
3
Squat (Barbell)
4 Sets
8 Reps
65%
4
Leg Press
3 Sets
8 Reps
70%
5
Dip (Weighted)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Wide Grip Pull-Up
3 Sets
10 Reps
@8
3
Lunge (Barbell)
4 Sets
10 Reps
@8
4
High Pull
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
70%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
Hack Squat
4 Sets
10 Reps
65%
4
Shrug (Barbell)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Squat (Barbell)
4 Sets
8 Reps
70%
4
Leg Press
4 Sets
8 Reps
70%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Wide Grip Pull-Up
4 Sets
8 Reps
@8
3
Lunge (Barbell)
4 Sets
8 Reps
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Barbell)
4 Sets
8 Reps
70%
3
Hack Squat
5 Sets
8 Reps
65%
4
Shrug (Barbell)
4 Sets
10 Reps
@8
5
Chest Fly (Cable)
4 Sets
8 Reps
@8
6
V-Up
3 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Squat (Barbell)
4 Sets
6 Reps
75%
4
Leg Press
3 Sets
8 Reps
75%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Wide Grip Pull-Up
4 Sets
8 Reps
@8
3
Lunge (Barbell)
4 Sets
1 Set
8 Reps
6 Reps
@8.5
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
4 Sets
6 Reps
75%
3
Hack Squat
4 Sets
8 Reps
70%
4
Shrug (Barbell)
4 Sets
10 Reps
@8
5
Chest Fly (Cable)
4 Sets
8 Reps
@8
6
V-Up
3 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Squat (Barbell)
4 Sets
6 Reps
75%
4
Leg Press
4 Sets
8 Reps
75%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Wide Grip Pull-Up
4 Sets
8 Reps
@8
3
Lunge (Barbell)
4 Sets
1 Set
8 Reps
6 Reps
@8.5
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
6 Reps
75%
2
Deadlift (Barbell)
4 Sets
6 Reps
75%
3
Hack Squat
4 Sets
8 Reps
70%
4
Shrug (Barbell)
4 Sets
10 Reps
@8
5
Chest Fly (Cable)
4 Sets
8 Reps
@8
6
V-Up
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Squat (Barbell)
5 Sets
8 Reps
75%
4
Leg Press
5 Sets
8 Reps
75%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
4 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
75%
2
Wide Grip Pull-Up
4 Sets
8 Reps
@8
3
Lunge (Barbell)
5 Sets
8 Reps
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
75%
2
Deadlift (Barbell)
4 Sets
8 Reps
75%
3
Hack Squat
4 Sets
8 Reps
70%
4
Shrug (Barbell)
4 Sets
10 Reps
@8
5
Chest Fly (Cable)
4 Sets
8 Reps
@8
6
Knee Raise (Captain's Chair)
4 Sets
10 Reps
@8
7
V-Up
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
3
Squat (Barbell)
5 Sets
5 Reps
75%
4
Leg Press
5 Sets
8 Reps
75%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
3 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Wide Grip Pull-Up
5 Sets
8 Reps
@8
3
Lunge (Barbell)
6 Sets
5 Reps
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Hack Squat
6 Sets
8 Reps
70%
4
Shrug (Barbell)
5 Sets
10 Reps
@8
5
Chest Fly (Cable)
5 Sets
5 Reps
@8
6
Cable Crunch
3 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
3
Squat (Barbell)
5 Sets
5 Reps
75%
4
Leg Press
5 Sets
8 Reps
75%
5
Dip (Weighted)
4 Sets
6 Reps
@8
6
Face Pull
4 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Wide Grip Pull-Up
5 Sets
8 Reps
@8
3
Lunge (Barbell)
6 Sets
5 Reps
@8.5
4
High Pull
4 Sets
8 Reps
@8
5
Bicep Curl (Cable)
4 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Hack Squat
6 Sets
8 Reps
70%
4
Shrug (Barbell)
5 Sets
10 Reps
@8
5
Chest Fly (Cable)
5 Sets
5 Reps
@8
6
Cable Crunch
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@10
3
Squat (Barbell)
5 Sets
5 Reps
80%
4
Leg Press
6 Sets
8 Reps
75%
5
Dip (Weighted)
5 Sets
6 Reps
@8
6
Face Pull
4 Sets
6 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Wide Grip Pull-Up
5 Sets
8 Reps
@9
3
Lunge (Barbell)
6 Sets
5 Reps
@9.5
4
High Pull
5 Sets
8 Reps
@8
5
Bicep Curl (Cable)
5 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
6 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Hack Squat
6 Sets
8 Reps
70%
4
Shrug (Barbell)
5 Sets
10 Reps
@9
5
Chest Fly (Cable)
5 Sets
5 Reps
@9
6
Cable Crunch
5 Sets
8 Reps
@8.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@10
3
Squat (Barbell)
6 Sets
5 Reps
80%
4
Leg Press
6 Sets
8 Reps
75%
5
Dip (Weighted)
5 Sets
6 Reps
@8
6
Face Pull
5 Sets
6 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Wide Grip Pull-Up
5 Sets
8 Reps
@9
3
Lunge (Barbell)
6 Sets
5 Reps
@9.5
4
High Pull
5 Sets
8 Reps
@8
5
Bicep Curl (Cable)
5 Sets
6 Reps
@8
6
Lateral Raise (Dumbbell)
5 Sets
6 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Hack Squat
6 Sets
8 Reps
70%
4
Shrug (Barbell)
5 Sets
10 Reps
@9
5
Chest Fly (Cable)
5 Sets
5 Reps
@9
6
Cable Crunch
5 Sets
8 Reps
@9.5