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Raph's GPP and Hypertrophy

by Adam S.
1 athletes joined

Program Description

GPP and Hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 03:02
  • Last Edited
    Sep 10, 2025 04:32

Summary

Unlock your full potential with Raph's GPP and Hypertrophy program, a comprehensive 18-week journey designed for serious lifters. This 4-day-a-week regimen combines high-intensity supersets and compound movements to build strength and muscle mass while enhancing your overall fitness. Expect a diverse range of exercises, from dumbbell bench presses to Olympic lifts, ensuring a balanced approach to hypertrophy and general physical preparedness. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
13.2%
Front Delts
9.4%
Lats
8.4%
Glutes
8.3%
Quadriceps
7.4%
Chest
7.2%
Middle Delts
7.2%
Olympic
5.9%
Biceps
5.5%
Lower Back
5.3%
Hamstrings
4.1%
Abs
1.7%
Rear Delts
1.5%
Forearms
0.9%
Adductors
0.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Chest Supported Row (Machine)
4
12-16 reps
-
2
Pull-Up (Assisted)
4
8-12 reps
-
3A
Hang Power Clean
10
2 reps
-
3B
Overhead Press (Dumbbell)
10
1 reps
-
3C
Front Squat (Dumbbell)
10
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
1
100 reps
-
2A
Bent Over Row (Barbell)
4
8-12 reps
-
2B
Deficit Push Up
4
10-20 reps
-
3A
Overhead Press (Dumbbell)
5
10-20 reps
-
3B
Lat Pulldown
4
12-20 reps
-
4A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4B
Tricep Rope Push Down (Cable)
4
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
15 mins
-
2A
Incline Bench Press (Dumbbell)
4
8-12 reps
-
2B
Hack Squat
4
14-20 reps
-
3A
Dip (Bodyweight)
4
6-20 reps
-
3B
One Leg Deadlift
4
8-12 reps
-
4A
Push Up
4
6-20 reps
-
4B
Hang Power Clean
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Assisted)
4
8-12 reps
-
1B
Skull Crusher (Dumbbell)
4
8-12 reps
-
2A
Chest Supported Row (Machine)
4
10-14 reps
-
2B
Tricep Rope Push Down (Cable)
4
8-12 reps
-
3A
Face Pull
4
12-20 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
12-16 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
1B
Chest Supported Row (Machine)
4 Sets
12-16 Reps
-
2
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
3A
Hang Power Clean
10 Sets
2 Reps
-
3B
Overhead Press (Dumbbell)
10 Sets
1 Reps
-
3C
Front Squat (Dumbbell)
10 Sets
3 Reps
-
Day 2
1
Snatch (Dumbbell)
1 Set
100 Reps
-
2A
Bent Over Row (Barbell)
4 Sets
8-12 Reps
-
2B
Deficit Push Up
4 Sets
10-20 Reps
-
3A
Overhead Press (Dumbbell)
5 Sets
10-20 Reps
-
3B
Lat Pulldown
4 Sets
12-20 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
4B
Tricep Rope Push Down (Cable)
4 Sets
12-16 Reps
-
Day 3
1
Safety Bar Squat
1 Set
15 mins
-
2A
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2B
Hack Squat
4 Sets
14-20 Reps
-
3A
Dip (Bodyweight)
4 Sets
6-20 Reps
-
3B
One Leg Deadlift
4 Sets
8-12 Reps
-
4A
Push Up
4 Sets
6-20 Reps
-
4B
Hang Power Clean
4 Sets
8-12 Reps
-
Day 4
1A
Chin-Up (Assisted)
4 Sets
8-12 Reps
-
1B
Skull Crusher (Dumbbell)
4 Sets
8-12 Reps
-
2A
Chest Supported Row (Machine)
4 Sets
10-14 Reps
-
2B
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
-
3A
Face Pull
4 Sets
12-20 Reps
-
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
12-16 Reps
-