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Hypertrophy 7
by 7 r
Program Description
Build muscle without losing much strength. A program for powerlifters that want to bulk efficiently.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Mar 10, 2024 12:29
Last Edited
May 07, 2024 10:24
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 2
No exercises added to this day
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
95%
95%
2
Bench Press (Barbell)
3 Sets
8 Reps
50%
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
50%
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
90%
90%
2
Sumo Deadlift (Barbell)
3 Sets
8 Reps
50%
Day 4
No exercises added to this day
Day 5
1
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
90%
90%