Program Description
Hypertrophy Training
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2024 10:00
- Last EditedJul 02, 2024 01:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Pull-Up (Assisted)
4
12 reps
4
Rear Delt Fly (Machine)
3
12 reps
5
Face Pull
3
12 reps
6
Shrug (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
3
Chest Fly (Machine)
4
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Lateral Raise (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
2
Dip (Assisted)
3
1
12 reps
10 reps
3
Tricep Rope Push Down (Cable)
3
12 reps
4
Bicep Curl (Barbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Dip (Assisted)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
2
Lying Leg Curl
3
1
12 reps
10 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Front Squat (Barbell)
4
12 reps
5
Leg Extension
3
12 reps
6
Seated Calf Raise
3
12 reps
7
Standing Calf Raise
3
12 reps
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row3 Sets
1 Set
12 Reps
10 Reps
2
Pullover (Dumbbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
15 Reps
3
Pull-Up (Assisted)4 Sets
12 Reps
4
Rear Delt Fly (Machine)3 Sets
12 Reps
5
Face Pull3 Sets
12 Reps
6
Shrug (Dumbbell)3 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)3 Sets
1 Set
12 Reps
10 Reps
2
Bench Press (Dumbbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
15 Reps
3
Chest Fly (Machine)4 Sets
12 Reps
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
5
Lateral Raise (Cable)3 Sets
12 Reps
Day 3
1
Bench Press (Close Grip)3 Sets
1 Set
12 Reps
10 Reps
2
Dip (Assisted)3 Sets
1 Set
12 Reps
10 Reps
3
Tricep Rope Push Down (Cable)3 Sets
12 Reps
4
Bicep Curl (Barbell)3 Sets
12 Reps
5
Hammer Curl3 Sets
12 Reps
6
Bicep Curl (Cable)3 Sets
12 Reps
7
Dip (Assisted)1 Set
Day 4
1
Deadlift (Smith Machine)3 Sets
1 Set
12 Reps
10 Reps
2
Lying Leg Curl3 Sets
1 Set
12 Reps
10 Reps
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
4
Front Squat (Barbell)4 Sets
12 Reps
5
Leg Extension3 Sets
12 Reps
6
Seated Calf Raise3 Sets
12 Reps
7
Standing Calf Raise3 Sets
12 Reps