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Hypertrophy program

by Alfonso Cupido
3 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2024 10:07
  • Last Edited
    Jun 18, 2025 09:37

Summary

Unlock your muscle-building potential with this comprehensive 12-week Hypertrophy Program, designed for dedicated lifters ready to elevate their training. With five intense sessions each week, you'll focus on compound and isolation movements that target all major muscle groups, ensuring balanced growth and strength. Each workout is meticulously crafted to challenge your limits, utilizing equipment found in a full gym. Get ready to transform your physique and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
RPE 7
2
Dip (Bodyweight)
5
10 reps
-
3
Chest Supported Row (Dumbbell)
4
1
10 reps
1 reps
-
-
4
Single Arm Tricep Extension (Cable)
5
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
9
5 reps
3 reps
RPE 8.5
RPE 7
2
Stiff Leg Deadlift
3
8 reps
-
3
Shrug (Dumbbell)
3
15 reps
-
4
Hip Thrust (Barbell)
5
10 reps
-
5
Back Extension
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5
5 reps
10 reps
RPE 8.5
-
2
Incline Bench Press (Dumbbell)
5
12 reps
-
3
Seated Wide-Grip Row (Cable)
5
12 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Face Pull
5
15 reps
-
6
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
5 reps
10 reps
RPE 8.5
RPE 7
2
Leg Press
5
10 reps
-
3
Leg Extension
5
20 reps
-
4
Lying Leg Curl
5
20 reps
-
5
Seated Calf Raise
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
5 reps
5 reps
RPE 8.5
-
2
Bench Press (Close Grip)
5
12 reps
-
3
Lat Pulldown
5
12 reps
-
4
Incline Bench Press (Smith Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
12 reps
-
6
Bicep Curl (Dumbbell)
5
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
-
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
-
-
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
-
5
Hammer Curl
4 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Hip Thrust (Barbell)
5 Sets
10 Reps
-
5
Back Extension
5 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
-
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
-
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
5
Face Pull
5 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
-
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
-
3
Leg Extension
5 Sets
20 Reps
-
4
Lying Leg Curl
5 Sets
20 Reps
-
5
Seated Calf Raise
5 Sets
20 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
-
2
Bench Press (Close Grip)
5 Sets
12 Reps
-
3
Lat Pulldown
5 Sets
12 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
-