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Kaiviti's hypertrophy for combat sports
by Jan P.
28 athletes joined
Program Description
Increase hypertrophy, strength and work capacity
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Feb 07, 2024 06:00
Last Edited
May 25, 2024 01:04
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
4
Facepull
3 Sets
12 Reps
@7
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Leg Extension
3 Sets
12 Reps
@6.5
3B
Lying Leg Curl
3 Sets
12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@7.5
@8
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@7
@8
@9
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Dip (Weighted)
3 Sets
10 Reps
@6.5
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@7
@8
@9
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8.5
2
Trap Bar Deadlift
1 Set
1 Set
8 Reps
6 Reps
@8
@9
3
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
4
Liu Raise
3 Sets
10 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@8
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@8
@8.5
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
5 Reps
@6.5
@7
@8
@9
@9.5
4
Facepull
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@7.5
@8
@9
2
Overhead Press (Barbell)
4 Sets
8 Reps
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
10 Reps
@7
@8
@9
@9.5
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@8
@9
@9.5
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Leg Extension
3 Sets
12 Reps
@6.5
3B
Lying Leg Curl
3 Sets
12 Reps
@6.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
2
Trap Bar Deadlift
1 Set
1 Set
8 Reps
6 Reps
@8
@9
3
Split Squat (Dumbbell)
4 Sets
12 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Dip (Weighted)
3 Sets
10 Reps
@6.5
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5 Reps
10 Reps
@6
@8
@9
@9.5
@6.5
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@9
3
Chest Supported Row (Machine)
1 Set
3 Sets
10 Reps
8 Reps
@6.5
@7
4
Liu Raise
4 Sets
10 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@7.5
@8
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@7
@8
@9
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Leg Extension
3 Sets
12 Reps
@6.5
3B
Lying Leg Curl
3 Sets
12 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
10 Reps
@6.5
@7
@8
@10
@6
4
Facepull
4 Sets
12 Reps
@7
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8.5
2
Trap Bar Deadlift
1 Set
1 Set
8 Reps
6 Reps
@8
@9
3
Split Squat (Dumbbell)
5 Sets
12 Reps
@6.5
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
8 Reps
6 Reps
6 Reps
10 Reps
@7
@8
@9
@6.5
2
Dip (Weighted)
4 Sets
10 Reps
@6.5
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5 Reps
10 Reps
@7
@8
@9
@9.5
@6.5
4
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
3 Reps
@6.5
@7
@8
@9
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
3 Reps
@6
@7
@8
@9.5
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
4
Liu Raise
4 Sets
10 Reps
@6.5