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Pure hypertrophy 5 day program

by rafael Morren
4 athletes joined
4.0
(1 rating)

Program Description

This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 05, 2024 08:26
  • Last Edited
    Jun 18, 2025 12:17

Summary

Unlock your muscle-building potential with the Pure Hypertrophy 5-Day Program, designed for serious lifters ready to commit to a transformative 12-week journey. This structured regimen focuses on maximizing muscle growth through a combination of targeted exercises, including machine work and free weights, performed five days a week. Each session is meticulously crafted to challenge your limits, featuring supersets and varied rep ranges to keep your muscles guessing and growing. Equip yourself with the tools for success and watch your physique evolve as you embrace this comprehensive approach to hypertrophy training.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 7
2A
Upright Row (Cable)
3
10-15 reps
RPE 7
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 7
5A
Flat Laying Db Curl
2
10-15 reps
RPE 7
5B
Incline Seated Lateral Raise
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8
2A
Upright Row (Cable)
3
10-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 8
5A
Flat Laying Db Curl
3
10-15 reps
RPE 8
5B
Incline Seated Lateral Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
4
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 10
2A
Upright Row (Cable)
4
10-15 reps
RPE 10
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 10
5A
Flat Laying Db Curl
3
10-15 reps
RPE 10
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
2
5-8 reps
RPE 6
2A
Upright Row (Cable)
2
10-15 reps
RPE 6
2B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
5-12 reps
RPE 6
5A
Flat Laying Db Curl
2
10-15 reps
RPE 6
5B
Incline Seated Lateral Raise
2
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 7
2A
Upright Row (Cable)
3
10-15 reps
RPE 7
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
3
Seated Row (Cable)
3
10-15 reps
RPE 7
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 7
5A
Flat Laying Db Curl
2
10-15 reps
RPE 7
5B
Incline Seated Lateral Raise
3
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 8
2A
Upright Row (Cable)
3
10-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 8
5A
Flat Laying Db Curl
3
10-15 reps
RPE 8
5B
Incline Seated Lateral Raise
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
3
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
3
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 9
2A
Upright Row (Cable)
4
10-15 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 9
5A
Flat Laying Db Curl
3
10-15 reps
RPE 9
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
4
5-8 reps
RPE 10
2A
Upright Row (Cable)
4
10-15 reps
RPE 10
2B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
4
5-12 reps
RPE 10
5A
Flat Laying Db Curl
3
10-15 reps
RPE 10
5B
Incline Seated Lateral Raise
5
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plat Loaded Machine Chestpress
2
5-8 reps
RPE 6
2A
Upright Row (Cable)
2
10-15 reps
RPE 6
2B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Pull-Up (Neutral Grip, Bodyweight)
1
5-12 reps
RPE 6
5A
Flat Laying Db Curl
2
10-15 reps
RPE 6
5B
Incline Seated Lateral Raise
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 7
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 7
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
4-6 reps
RPE 7
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 7
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 8
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Stiff Leg Deadlift
2
4-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 10
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 10
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9.5
3
Leg Extension
4
10-15 reps
RPE 10
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9.5
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
1
5-10 reps
RPE 6
1B
Partial Lateral Raise (Cable)
1
12-20 reps
RPE 6
2
Squat (Smith Machine)
1
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Stiff Leg Deadlift
1
4-6 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 7
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 7
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 7
3
Leg Extension
3
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
4-6 reps
RPE 7
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 7
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 8
1B
Partial Lateral Raise (Cable)
3
12-20 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Stiff Leg Deadlift
2
4-6 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
4
8-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Stiff Leg Deadlift
2
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 9
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 9
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
5-10 reps
RPE 10
1B
Partial Lateral Raise (Cable)
4
12-20 reps
RPE 10
2
Leg Press (45 Degrees)
5
8-15 reps
RPE 9.5
3
Leg Extension
4
10-15 reps
RPE 10
4
Stiff Leg Deadlift
3
4-6 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 9.5
6
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
JM Press
1
5-10 reps
RPE 6
1B
Partial Lateral Raise (Cable)
1
12-20 reps
RPE 6
2
Squat (Smith Machine)
1
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Stiff Leg Deadlift
1
4-6 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pec Deck (Machine)
4
8-12 reps
RPE 7
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Upright Row (Cable)
4
8-15 reps
RPE 7
6
Bench Press (Close Grip)
3
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pec Deck (Machine)
4
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Cable)
4
8-15 reps
RPE 8
6
Bench Press (Close Grip)
4
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Barbell Row
4
6-10 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 10
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 10
5
Upright Row (Cable)
4
8-15 reps
RPE 10
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
2
Barbell Row
1
6-10 reps
RPE 6
3
Pec Deck (Machine)
2
8-12 reps
RPE 6
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
5
Upright Row (Cable)
1
8-15 reps
RPE 6
6
Bench Press (Close Grip)
1
4-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Pec Deck (Machine)
4
8-12 reps
RPE 7
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 7
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Upright Row (Cable)
4
8-15 reps
RPE 7
6
Bench Press (Close Grip)
3
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Pec Deck (Machine)
4
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5
Upright Row (Cable)
4
8-15 reps
RPE 8
6
Bench Press (Close Grip)
4
4-6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
4
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Barbell Row
4
6-10 reps
RPE 9
3
Pec Deck (Machine)
4
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 9
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 9
5
Upright Row (Cable)
4
8-15 reps
RPE 9
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
2
Barbell Row
4
6-10 reps
RPE 10
3
Pec Deck (Machine)
4
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
5
10-15 reps
RPE 10
4B
Bicep Curl (Cable)
4
10-15 reps
RPE 10
5
Upright Row (Cable)
4
8-15 reps
RPE 10
6
Bench Press (Close Grip)
5
4-6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
2
Barbell Row
1
6-10 reps
RPE 6
3
Pec Deck (Machine)
2
8-12 reps
RPE 6
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 6
5
Upright Row (Cable)
1
8-15 reps
RPE 6
6
Bench Press (Close Grip)
1
4-6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 7
4
Leg Curl
3
8-15 reps
RPE 7
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 8
4
Leg Curl
4
8-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 9
4
Leg Curl
5
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
5
5-8 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 10
4
Leg Curl
5
8-15 reps
RPE 10
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
10-20 reps
RPE 6
4
Leg Curl
2
8-15 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 7
4
Leg Curl
3
8-15 reps
RPE 7
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 8
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 8
4
Leg Curl
4
8-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
4
Leg Curl
4
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 9
2
High Bar Squat (Barbell)
4
5-8 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 9
4
Leg Curl
5
8-15 reps
RPE 9
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
10-15 reps
RPE 10
2
High Bar Squat (Barbell)
5
5-8 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 10
4
Leg Curl
5
8-15 reps
RPE 10
5
Calf Raise (Leg Press)
5
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 7
2
High Bar Squat (Barbell)
2
5-8 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
10-20 reps
RPE 6
4
Leg Curl
2
8-15 reps
RPE 6
5
Calf Raise (Leg Press)
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 7
3
Upright Row (Cable)
3
8-15 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 8
3
Upright Row (Cable)
3
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 10
3
Upright Row (Cable)
5
8-15 reps
RPE 10
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
5
Partial Lateral Raise (Cable)
5
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
1B
Partial Incline Press (Dumbbell)
2
5-8 reps
RPE 6
2
Lat Pulldown (Single Arm)
1
5-10 reps
RPE 6
3
Upright Row (Cable)
2
8-15 reps
RPE 6
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 6
5
Partial Lateral Raise (Cable)
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 7
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 7
3
Upright Row (Cable)
3
8-15 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 8
3
Upright Row (Cable)
3
8-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
4
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 9
3
Upright Row (Cable)
4
8-15 reps
RPE 9
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
5
Partial Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 10
1B
Partial Incline Press (Dumbbell)
5
5-8 reps
RPE 10
2
Lat Pulldown (Single Arm)
4
5-10 reps
RPE 10
3
Upright Row (Cable)
5
8-15 reps
RPE 10
4
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
5
Partial Lateral Raise (Cable)
5
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
1B
Partial Incline Press (Dumbbell)
2
5-8 reps
RPE 6
2
Lat Pulldown (Single Arm)
1
5-10 reps
RPE 6
3
Upright Row (Cable)
2
8-15 reps
RPE 6
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 6
5
Partial Lateral Raise (Cable)
2
10-20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plat Loaded Machine Chestpress
4 Sets
5-8 Reps
@7
2A
Upright Row (Cable)
3 Sets
10-15 Reps
@7
2B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
3
Seated Row (Cable)
3 Sets
10-15 Reps
@7
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-12 Reps
@7
5A
Flat Laying Db Curl
2 Sets
10-15 Reps
@7
5B
Incline Seated Lateral Raise
3 Sets
10-15 Reps
@7.5
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7
2
Barbell Row
3 Sets
6-10 Reps
@7
3
Pec Deck (Machine)
4 Sets
8-12 Reps
@7
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
4B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
5
Upright Row (Cable)
4 Sets
8-15 Reps
@7
6
Bench Press (Close Grip)
3 Sets
4-6 Reps
@7
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
@7
2
High Bar Squat (Barbell)
4 Sets
5-8 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
10-20 Reps
@7
4
Leg Curl
3 Sets
8-15 Reps
@7
5
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
1B
Partial Incline Press (Dumbbell)
4 Sets
5-8 Reps
@7
2
Lat Pulldown (Single Arm)
3 Sets
5-10 Reps
@7
3
Upright Row (Cable)
3 Sets
8-15 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@7
5
Partial Lateral Raise (Cable)
3 Sets
10-20 Reps
@7
Day 2
1A
JM Press
3 Sets
5-10 Reps
@7
1B
Partial Lateral Raise (Cable)
3 Sets
12-20 Reps
@7
2
Leg Press (45 Degrees)
4 Sets
8-15 Reps
@7
3
Leg Extension
3 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
4-6 Reps
@7
5
Romanian Deadlift (Barbell)
1 Set
4-6 Reps
@7
6
Calf Raise (Leg Press)
4 Sets
10-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
rafael MorrenAge 21, Man
8 months ago
7 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program, especially if you tweak the exercise selection slightly to your anatomy and needs