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Intermediate 4/5 day hypertrophy
by Jake O.
1 athletes joined
Program Description
Moderate volume high intensity program that is flexible for 4/5 days with volume roughly equated
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 24, 2024 10:11
Last Edited
Jun 06, 2024 12:04
down_app
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)
3 Sets
10-20 Reps
@10
5A
Ab Wheel
3 Sets
AMRAP
6
Leg Extension
3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise
3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise
3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)
3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
6A
Hammer Curl
3 Sets
8-12 Reps
@10
7
Seated Row (Cable)
1 Set
8
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
11
Lu Raise
3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press
4 Sets
8-15 Reps
@10
4
Lat Pulldown
3 Sets
8-15 Reps
@10
5
Leg Extension
3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)
3 Sets
5-8 Reps
@10
4
Dip (Weighted)
2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise
3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
7
Tricep Extension (Cable)
3 Sets
AMRAP
8
Incline Curl (Dumbbell)
3 Sets
5-15 Reps
9A
Lu Raise
3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
2
Barbell Row
3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
4A
Pullover (Dumbbell)
3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps