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Home Gym Hypertrophy

by Nathan B.
1 athletes joined

Program Description

Full body hypertrophy training 2x per week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 10, 2025 12:27
  • Last Edited
    Nov 25, 2025 04:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.8%
Hamstrings
10.3%
Glutes
10.3%
Quadriceps
10.3%
Front Delts
7.7%
Rear Delts
7.7%
Abs
7.7%
Biceps
5.1%
Forearms
5.1%
Middle Delts
5.1%
Lats
5.1%
Triceps
5.1%
Chest
5.1%
Lower Back
2.6%
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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
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
2
Shrug (Barbell)
3
12 reps
+2.5 lbs
3
Standing Calf Raise (Barbell)
3
12 reps
+2.5 lbs
4
Lu Raise
3
12 reps
+2.5 lbs
5
Barbell Row
3
10 reps
+2.5 lbs
6
Romanian Deadlift (Barbell)
3
10 reps
+2.5 lbs
7
Skin the Cat
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
+2.5 lbs
2
Incline Hammer Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
10 reps
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
+2.5 lbs
5
Hanging Knee Raise
3
20 reps
RPE 10
6
Incline Chest Fly (Dumbbell)
3
10 reps
+2.5 lbs
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Standing Calf Raise (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Lu Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Skin the Cat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
Day 2
1
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Incline Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Hanging Knee Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
6
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs