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Struggler: Hypertrophy UL x6 Training Program

by Cameron J O’Neal

Program Description

This is Hypertrophy UL x6** program. This intense one-week workout plan is designed for those ready to elevate their bodybuilding game, featuring six days of targeted training that focuses on muscle growth and sculpting. This workout combines machine and free weight exercises to maximize gains across all major muscle groups. Struggle through this workout with heavy and controlled lifting exercises but never too hard or too heavy. You’ll either injure or burn your self out. Please change set, rep and weight count if it get to hard or complicated. I have it starting on Sunday due to that being the first day of the week according to my religion so please go right ahead to change it if it pleases you. I also have it set to once a week for my own usage so do how many times as you wish. Thank you for indulging in my program I’ll make content for this kind of stuff depending on the success of this program as well as later on in my life. Thank you again

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2025 03:25
  • Last Edited
    Nov 19, 2025 10:16
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
20%
Quadriceps
10%
Glutes
9%
Biceps
7.8%
Front Delts
7.3%
Triceps
7.2%
Middle Delts
7.2%
Calves
6.7%
Upper Back
6.7%
Chest
4.7%
Lats
4.7%
Lower Back
3%
Rear Delts
2.3%
Abs
2%
Forearms
1.3%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
RPE 10
2
Lying Leg Curl
3
8-10 reps
RPE 10
3
Calf Raise (Machine)
4
12+ reps
RPE 10
4
Leg Curl
3
8-10 reps
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
3
6-8 reps
RPE 10
6
Stiff Leg Deadlift
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
2
Chest Fly (Machine)
3
8-10 reps
RPE 10
3
Tricep Extension (Machine)
3
8-10 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 10
5
Dip (Bodyweight)
4
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
RPE 10
2
Lying Leg Curl
3
8-10 reps
RPE 10
3
Calf Raise (Machine)
4
12+ reps
RPE 10
4
Leg Curl
3
8-10 reps
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
3
6-8 reps
RPE 10
6
Stiff Leg Deadlift
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
3
8-10 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Barbell Row
3
6-8 reps
RPE 10
7
Upright Row (Cable)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-10 reps
RPE 10
2
Lying Leg Curl
3
8-10 reps
RPE 10
3
Calf Raise (Machine)
4
12+ reps
RPE 10
4
Leg Curl
3
8-10 reps
RPE 10
5
Heel Elevated Squats (Conventional/ Wide grip)
3
6-8 reps
RPE 10
6
Stiff Leg Deadlift
3
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Cable)
3
8-10 reps
RPE 10
3
Reverse Pec Deck
3
8-10 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-10 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Leg Extension
3 Sets
8-10 Reps
@10
2
Lying Leg Curl
3 Sets
8-10 Reps
@10
3
Calf Raise (Machine)
4 Sets
12+ Reps
@10
4
Leg Curl
3 Sets
8-10 Reps
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
6-8 Reps
@10
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@10
2
Chest Fly (Machine)
3 Sets
8-10 Reps
@10
3
Tricep Extension (Machine)
3 Sets
8-10 Reps
@10
4
Chest Press (Machine)
3 Sets
8-10 Reps
@10
5
Dip (Bodyweight)
4 Sets
6-8 Reps
@10
Day 3
1
Leg Extension
3 Sets
8-10 Reps
@10
2
Lying Leg Curl
3 Sets
8-10 Reps
@10
3
Calf Raise (Machine)
4 Sets
12+ Reps
@10
4
Leg Curl
3 Sets
8-10 Reps
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
6-8 Reps
@10
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@10
2
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@10
3
Behind-the-Neck Lat Pulldown
3 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)
3 Sets
8-10 Reps
@10
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-8 Reps
@10
7
Upright Row (Cable)
4 Sets
AMRAP
@10
Day 5
1
Leg Extension
3 Sets
8-10 Reps
@10
2
Lying Leg Curl
3 Sets
8-10 Reps
@10
3
Calf Raise (Machine)
4 Sets
12+ Reps
@10
4
Leg Curl
3 Sets
8-10 Reps
@10
5
Heel Elevated Squats (Conventional/ Wide grip)
3 Sets
6-8 Reps
@10
6
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
Day 6
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@10
2
Lateral Raise (Cable)
3 Sets
8-10 Reps
@10
3
Reverse Pec Deck
3 Sets
8-10 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
8-10 Reps
@10