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Hypertrophy re-do
by Ben R.
2 athletes joined
5.0
(1 rating)
Program Description
I’m starting over again since I haven’t been to the gym in a while. I pushed through my first month to see where I stood and decided to plan ahead since I’ve gotten a good idea of where I am now after a few years.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Dec 31, 2023 12:57
Last Edited
May 07, 2024 10:16
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Week 1
1 / 6 Weeks
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10
Day 5
1
Walk
1 Set
20 mins
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
6
Pallof Press
3 Sets
8 Reps
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10