Program Description
Increase hypertrophy, strength and work capacity
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedFeb 07, 2024 06:00
- Last EditedJul 05, 2025 07:16

Summary
Unlock your potential with Kaiviti's Hypertrophy for Combat Sports, a focused 6-week program designed for fighters looking to build muscle and strength. Committing just three days a week, you'll engage in a blend of barbell and machine exercises, including squats, bench presses, and overhead presses, targeting key muscle groups essential for performance. Each session is crafted to maximize hypertrophy while enhancing your combat readiness. Get ready to elevate your training and dominate your next match!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Facepull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Facepull
2
2
12 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6.5
RPE 7
4
Liu Raise
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 6
4
Facepull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1
8 reps
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
2
Dip (Weighted)
4
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
5
12 reps
RPE 6.5
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
Facepull3 Sets
12 Reps
@7
Day 3
1
Hack Squat1 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 Extension3 Sets
12 Reps
@6.5
3B
Lying Leg Curl3 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