logo
Hypertrophy Mesocycle
by Santiago V.
6 athletes joined
Program Description
Growth, Mass, ROM improvement
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
150 minutes
Created
Jan 22, 2024 09:17
Last Edited
May 08, 2024 02:28
down_app
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10