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Intermediate hypertrophy program
by Bobby K.
5.0
(1 rating)
Program Description
A program for intermediates focused on hyperthrophy. When doing heavy compounds (Bench press and squat in particular) train each set with 1 rep in reserve.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Feb 26, 2024 07:47
Last Edited
May 10, 2024 07:49
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Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
3B
Shrug (Barbell)
3 Sets
12-20 Reps
4A
Leg Curl
3 Sets
12-20 Reps
4B
Seated Calf Raise
3 Sets
10-15 Reps
5
Hyperextension
3 Sets
10-15 Reps
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
2
Overhead Press (Barbell)
3 Sets
6-12 Reps
3
Wide Grip Pull-Up
3 Sets
8-12 Reps
4
Pendlay Row
3 Sets
6-12 Reps
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
5B
Pelican Cable Curl
4 Sets
8-12 Reps
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
12-20 Reps
Day 3
1
Belt Squat
3 Sets
12-15 Reps
2
Good Morning
3 Sets
8-15 Reps
3
Split Squat (Barbell)
3 Sets
8-15 Reps
4A
Nordic Curl
3 Sets
10-20 Reps
4B
Hanging Leg Raise
3 Sets
15-25 Reps
5A
Hammer Curl
4 Sets
12-15 Reps
5B
Neck Curl
4 Sets
15-20 Reps
5C
Standing Calf Raise
4 Sets
10-20 Reps
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
5A
Y Raise
3 Sets
12-20 Reps
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
6A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
6B
French Press
4 Sets
10-15 Reps