Program Description
Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout100 minutes
- CreatedMar 08, 2024 11:37
- Last EditedSep 10, 2024 12:30
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5-8 reps
5-8 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Lying Leg Curl
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Barbell Row
3
6-10 reps
RPE 9
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
5-8 reps
RPE 10
2
JM Press
3
6-10 reps
RPE 10
3
Bicep Curl (Cable)
3
10-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 9
2
Split Squat (Smith Machine)
2
8-12 reps
RPE 9
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 8
5
Hyperextension
3
10-15 reps
RPE 9
6
Hamstring Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2
Meadow Row
2
6-10 reps
RPE 10
3
Dumbbell Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
5-8 reps
RPE 10
2
Preacher Curl (Barbell)
3
5-8 reps
RPE 10
3
French Press
3
8-12 reps
RPE 10
4
Spider Curl
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 1 Weeks
Day 5
1
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
2
Meadow Row2 Sets
6-10 Reps
@10
3
Dumbbell Row3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)3 Sets
8-12 Reps
@8
Day 6
1
Standing Behind Neck Shoulder Press (Barbell)3 Sets
5-8 Reps
@10
2
Preacher Curl (Barbell)3 Sets
5-8 Reps
@10
3
French Press3 Sets
8-12 Reps
@10
4
Spider Curl3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)3 Sets
10-15 Reps
@9
Day 4
1
Squat (Smith Machine)3 Sets
5-8 Reps
@9
2
Split Squat (Smith Machine)2 Sets
8-12 Reps
@9
3
Standing Calf Raise3 Sets
15-20 Reps
@10
4
Romanian Deadlift (Barbell)2 Sets
10-15 Reps
@8
5
Hyperextension3 Sets
10-15 Reps
@9
6
Hamstring Curl2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)3 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)3 Sets
10-15 Reps
@9
4
Barbell Row3 Sets
6-10 Reps
@9
5
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
Day 3
1
Military Press (Barbell)3 Sets
5-8 Reps
@10
2
JM Press3 Sets
6-10 Reps
@10
3
Bicep Curl (Cable)3 Sets
10-15 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)3 Sets
5-8 Reps
@10
6
One Arm Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@8
Day 1
1
Squat (Low Bar)1 Set
2 Sets
5-8 Reps
5-8 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)2 Sets
8-12 Reps
@9
3
Leg Extension3 Sets
10-15 Reps
@10
4
Seated Hamstring Curl3 Sets
10-15 Reps
@10
5
Lying Leg Curl3 Sets
15-20 Reps
@8.5