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Hypertrophy training V.1

by S A.

Program Description

Essentially just my first programme to get use to the gym and to have a proportionate physique where all the muscles are worked to an efficient and effective amount

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 30, 2025 10:12
  • Last Edited
    Aug 03, 2025 03:21

Summary

Unlock your muscle-building potential with the **Hypertrophy Training V.1** program! Over the course of 8 weeks, you'll engage in five training sessions each week, focusing on compound and isolation exercises designed to maximize muscle growth. This comprehensive program includes a variety of movements, such as the Pendlay Row and Seated Shoulder Press, ensuring a balanced approach to developing strength and size. With a full gym required, you'll have access to all the tools you need to sculpt your physique and achieve your fitness goals. Get ready to transform your body and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Front Delts
8.9%
Glutes
8.8%
Quadriceps
8.2%
Hamstrings
7.9%
Biceps
7.5%
Abs
7.5%
Triceps
6.7%
Forearms
6.5%
Middle Delts
6.4%
Chest
5.9%
Calves
3.9%
Lats
3.8%
Lower Back
2.7%
Rear Delts
2.3%
Abductors
2.2%
Adductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
2
8-10 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Skull Crusher (Barbell)
2
8-10 reps
-
5
Bench Press (Close Grip)
2
8-10 reps
-
6
Chest Fly (Dumbbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
4
8-10 reps
-
2
Pendlay Row
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Shrug (Dumbbell)
3
8-10 reps
-
7
Standing Plate Raise
3
8-10 reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3
8-10 reps
-
9
Reverse Pec Deck
3
8-10 reps
-
10
Bicep Curl (Machine)
3
8-10 reps
-
11
Wide Grip Lat Pulldown
3
8-10 reps
-
12
Lateral Raise (Dumbbell)
3
8-10 reps
-
13
Reverse Wrist Curl (Dumbbell)
4
8-16 reps
-
14
Wrist Curls
3
8-16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
-
2
Seated Hamstring Curl
3
8-10 reps
-
3
Hip Thrust (Barbell)
3
8-10 reps
-
4
Front Squat (Paused)
2
8-10 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
8-10 reps
-
8
Leg Press (45 Degrees)
2
8-10 reps
-
9
Standing Calf Raise
3
8-16 reps
-
10
Cable Crunch
3
8-12 reps
-
11
Side Bend (Dumbbell)
3
8-12 reps
-
12
Seated Calf Raise
3
8-14 reps
-
13
Hanging Leg Raise
3
1-20 reps
-
14
Lunge (Dumbbell)
3
10-20 reps
-
15
Incline Bench Press (Barbell)
2
8-10 reps
-
16
Overhead Tricep Extension (Cable)
2
8-10 reps
-
17
Pec Deck (Machine)
3
8-10 reps
-
18
Skull Crusher (Barbell)
2
8-10 reps
-
19
Bench Press (Close Grip)
2
8-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Preacher Curl (Barbell)
4 Sets
8-10 Reps
-
2
Pendlay Row
2 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
7
Standing Plate Raise
3 Sets
8-10 Reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
-
9
Reverse Pec Deck
3 Sets
8-10 Reps
-
10
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
11
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
12
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
13
Reverse Wrist Curl (Dumbbell)
4 Sets
8-16 Reps
-
14
Wrist Curls
3 Sets
8-16 Reps
-
Day 2
1
Leg Extension
3 Sets
8-10 Reps
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Front Squat (Paused)
2 Sets
8-10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
8
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
9
Standing Calf Raise
3 Sets
8-16 Reps
-
10
Cable Crunch
3 Sets
8-12 Reps
-
11
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
12
Seated Calf Raise
3 Sets
8-14 Reps
-
13
Hanging Leg Raise
3 Sets
1-20 Reps
-
14
Lunge (Dumbbell)
3 Sets
10-20 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
3
Pec Deck (Machine)
3 Sets
8-10 Reps
-
4
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
5
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
6
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
Day 4
1
Preacher Curl (Barbell)
4 Sets
8-10 Reps
-
2
Pendlay Row
2 Sets
8-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
-
6
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
7
Standing Plate Raise
3 Sets
8-10 Reps
-
8
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-10 Reps
-
9
Reverse Pec Deck
3 Sets
8-10 Reps
-
10
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
11
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
12
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
13
Reverse Wrist Curl (Dumbbell)
4 Sets
8-16 Reps
-
14
Wrist Curls
3 Sets
8-16 Reps
-
Day 5
1
Leg Extension
3 Sets
8-10 Reps
-
2
Seated Hamstring Curl
3 Sets
8-10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
4
Front Squat (Paused)
2 Sets
8-10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
8-10 Reps
-
8
Leg Press (45 Degrees)
2 Sets
8-10 Reps
-
9
Standing Calf Raise
3 Sets
8-16 Reps
-
10
Cable Crunch
3 Sets
8-12 Reps
-
11
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
12
Seated Calf Raise
3 Sets
8-14 Reps
-
13
Hanging Leg Raise
3 Sets
1-20 Reps
-
14
Lunge (Dumbbell)
3 Sets
10-20 Reps
-
15
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
16
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
17
Pec Deck (Machine)
3 Sets
8-10 Reps
-
18
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
19
Bench Press (Close Grip)
2 Sets
8-10 Reps
-