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New hypertrophy program
by Federico
6 athletes joined
Program Description
Simply program to reach and achieve hypertrophy for muscle that you have still less improved
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Jan 13, 2024 03:24
Last Edited
May 31, 2024 01:35
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9