Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedApr 01, 2024 12:23
- Last EditedJun 17, 2024 08:31
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Incline Bench Press (Dumbbell)
3
3
Push Up
3
4
Incline Chest Press (Machine)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Lateral Raise (Dumbbell)
3
8
Lateral Raise (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Assisted)
3
3
Chest Supported Row (Machine)
3
4
Standing Pullover (Cable)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (Barbell)
3
7
Hammer Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
2
T-Bar Row
2
3
Lat Pulldown (Close Grip)
3
4
Single Arm Row (Dumbbell)
2
5
Rear Delt Fly (Machine)
4
6
Incline Curl (Dumbbell)
3
7
Bicep Curl (Cable)
2
8
Hammer Curl
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Incline Bench Press (Dumbbell)
3
3
Push Up
3
4
Incline Chest Press (Machine)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Lateral Raise (Dumbbell)
3
8
Lateral Raise (Machine)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
2
Incline Bench Press (Dumbbell)
3
3
Push Up
3
4
Incline Chest Press (Machine)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Lateral Raise (Dumbbell)
3
8
Lateral Raise (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Assisted)
3
3
Chest Supported Row (Machine)
3
4
Incline Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
6
Hanging Leg Raise
3
7
Rear Delt Fly (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
Incline Bench Press (Dumbbell)
5
3
Close Grip Bench Press (Smith Machine)
3
4
Bench Press (Close Grip)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Lateral Raise (Dumbbell)
3
8
Lateral Raise (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
Incline Bench Press (Dumbbell)
5
3
Close Grip Bench Press (Smith Machine)
3
4
Bench Press (Close Grip)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Lateral Raise (Dumbbell)
3
8
Lateral Raise (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Assisted)
3
3
Chest Supported Row (Machine)
3
4
Incline Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
6
Hanging Leg Raise
3
7
Rear Delt Fly (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Pull-Up (Assisted)
3
3
Chest Supported Row (Machine)
3
4
Incline Curl (Dumbbell)
3
5
Preacher Curl (Barbell)
3
6
Hanging Leg Raise
3
7
Rear Delt Fly (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Cable Crunch
3
3
High Bar Squat (Barbell)
3
4
Leg Press
3
5
Reverse Lunge (Barbell)
3
6
Romanian Deadlift (Barbell)
3
7
Back Extension
3
8
Lateral Raise (Cable)
3
9
Lateral Raise (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
2
High Bar Squat (Barbell)
3
3
Romanian Deadlift (Barbell)
3
4
Hanging Leg Raise
3
5
Lunge (Dumbbell)
3
6
Lateral Raise (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
2
High Bar Squat (Barbell)
3
3
Romanian Deadlift (Barbell)
3
4
Hanging Leg Raise
3
5
Lunge (Dumbbell)
3
6
Lateral Raise (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Cable Crunch
3
3
High Bar Squat (Barbell)
3
4
Leg Press
3
5
Reverse Lunge (Barbell)
3
6
Romanian Deadlift (Barbell)
3
7
Back Extension
3
8
Lateral Raise (Cable)
3
9
Lateral Raise (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Cable Crunch
3
3
High Bar Squat (Barbell)
3
4
Leg Press
3
5
Reverse Lunge (Barbell)
3
6
Romanian Deadlift (Barbell)
3
7
Back Extension
3
8
Lateral Raise (Cable)
3
9
Lateral Raise (Dumbbell)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Incline Bench Press (Smith Machine)
3
4
Upright Row (Barbell)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Overhead Tricep Extension (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
2
Chest Supported Row (Machine)
3
3
Lat Pulldown (Single Arm)
3
4
Standing Pullover (Cable)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (Barbell)
3
7
Hammer Curl
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
2
Chest Supported Row (Machine)
3
3
Lat Pulldown (Single Arm)
3
4
Standing Pullover (Cable)
3
5
Incline Curl (Dumbbell)
3
6
Bicep Curl (Machine)
3
7
Reverse Bicep Curl (Dumbbell)
3
8
Rear Delt Fly (Machine)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Incline Bench Press (Smith Machine)
3
4
Upright Row (Barbell)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Overhead Tricep Extension (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
2
Incline Bench Press (Dumbbell)
3
3
Incline Bench Press (Smith Machine)
3
4
Upright Row (Barbell)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Overhead Tricep Extension (Cable)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Pull-Up (Assisted)
3
3
Seated Wide-Grip Row (Cable)
3
4
Pullover (Machine)
3
5
Bicep Curl (Cable)
3
6
Bicep Curl (Barbell)
3
7
Rear Delt Fly (Machine)
3
8
Wrist Curls
3
9
Hanging Leg Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
2
Chest Fly (Machine)
3
3
Bench Press (Barbell)
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Overhead Tricep Extension (Cable)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
2
Chest Fly (Machine)
3
3
Bench Press (Barbell)
3
4
Incline Bench Press (Dumbbell)
3
5
Skull Crusher
3
6
Tricep Pushdown (Cable)
3
7
Overhead Tricep Extension (Cable)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Pull-Up (Assisted)
3
3
Seated Wide-Grip Row (Cable)
3
4
Pullover (Machine)
3
5
Bicep Curl (Cable)
3
6
Bicep Curl (Barbell)
3
7
Rear Delt Fly (Machine)
3
8
Wrist Curls
3
9
Hanging Leg Raise
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Pull-Up (Assisted)
3
3
Seated Wide-Grip Row (Cable)
3
4
Pullover (Machine)
3
5
Bicep Curl (Cable)
3
6
Bicep Curl (Barbell)
3
7
Rear Delt Fly (Machine)
3
8
Wrist Curls
3
9
Hanging Leg Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Front Squat (Barbell)
3
3
Romanian Deadlift (Dumbbell)
3
4
Back Extension
3
5
Reverse Lunge (Barbell)
3
6
Leg Press (45 Degrees)
3
7
Lying Rear Lateral Raise
3
8
Lateral Raise (Machine)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
2
Deadlift (Barbell)
3
3
Front Squat (Barbell)
3
4
Single Leg Press
2
5
Lunge (Dumbbell)
3
6
Hanging Leg Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
2
Deadlift (Barbell)
3
3
Front Squat (Barbell)
3
4
Single Leg Press
2
5
Lunge (Dumbbell)
3
6
Hanging Leg Raise
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Front Squat (Barbell)
3
3
Romanian Deadlift (Dumbbell)
3
4
Back Extension
3
5
Reverse Lunge (Barbell)
3
6
Leg Press (45 Degrees)
3
7
Lying Rear Lateral Raise
3
8
Lateral Raise (Machine)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2
Front Squat (Barbell)
3
3
Romanian Deadlift (Dumbbell)
3
4
Back Extension
3
5
Reverse Lunge (Barbell)
3
6
Leg Press (45 Degrees)
3
7
Lying Rear Lateral Raise
3
8
Lateral Raise (Machine)
3
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)4 Sets
2
Pull-Up (Assisted)3 Sets
3
Chest Supported Row (Machine)3 Sets
4
Incline Curl (Dumbbell)3 Sets
5
Preacher Curl (Barbell)3 Sets
6
Hanging Leg Raise3 Sets
7
Rear Delt Fly (Machine)3 Sets
Day 1
1
Chest Fly (Machine)3 Sets
2
Incline Bench Press (Dumbbell)3 Sets
3
Push Up3 Sets
4
Incline Chest Press (Machine)3 Sets
5
Skull Crusher3 Sets
6
Tricep Pushdown (Cable)3 Sets
7
Lateral Raise (Dumbbell)3 Sets
8
Lateral Raise (Machine)3 Sets
Day 3
1
Lying Leg Curl3 Sets
2
Cable Crunch3 Sets
3
High Bar Squat (Barbell)3 Sets
4
Leg Press3 Sets
5
Reverse Lunge (Barbell)3 Sets
6
Romanian Deadlift (Barbell)3 Sets
7
Back Extension3 Sets
8
Lateral Raise (Cable)3 Sets
9
Lateral Raise (Dumbbell)5 Sets
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
2
Incline Bench Press (Dumbbell)3 Sets
3
Incline Bench Press (Smith Machine)3 Sets
4
Upright Row (Barbell)3 Sets
5
Skull Crusher3 Sets
6
Tricep Pushdown (Cable)3 Sets
7
Overhead Tricep Extension (Cable)3 Sets
Day 5
1
Pull-Up (Bodyweight)3 Sets
2
Pull-Up (Assisted)3 Sets
3
Seated Wide-Grip Row (Cable)3 Sets
4
Pullover (Machine)3 Sets
5
Bicep Curl (Cable)3 Sets
6
Bicep Curl (Barbell)3 Sets
7
Rear Delt Fly (Machine)3 Sets
8
Wrist Curls3 Sets
9
Hanging Leg Raise3 Sets
Day 6
1
Lying Leg Curl3 Sets
2
Front Squat (Barbell)3 Sets
3
Romanian Deadlift (Dumbbell)3 Sets
4
Back Extension3 Sets
5
Reverse Lunge (Barbell)3 Sets
6
Leg Press (45 Degrees)3 Sets
7
Lying Rear Lateral Raise3 Sets
8
Lateral Raise (Machine)3 Sets