Program Description
This program is made to increase maximal strength, while also adding size. Add 5 pounds to lifts every 3 week phase.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedMay 15, 2024 12:16
- Last EditedJun 18, 2025 10:52

Summary
Unleash your inner beast with the **Hulk** program, a 9-week journey designed to build serious strength and muscle. Committing to 5 days a week, you’ll tackle heavy compound lifts like the bench press and deadlift, pushing your limits with progressive overload techniques. Each workout is meticulously crafted to target major muscle groups, ensuring balanced development and explosive gains. Equip yourself with access to a full gym and get ready to transform into a powerhouse!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Barbell)1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Paused)3 Sets
8 Reps
@7
3
Deadlift (Deficit)3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)5 Sets
5 Reps
75%
2
Bench Press (Close Grip)3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
2
Seated Row (Cable)3 Sets
8 Reps
@7
3
Leg Curl2 Sets
12 Reps
@8
4
Lat Pulldown2 Sets
12 Reps
@8
5
Hammer Curl2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)2 Sets
12 Reps
@8
Day 4
1
Hack Squat3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@7
3
Leg Extension2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)1 Set
12 Reps
@8
5
French Press2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)2 Sets
12 Reps
@8