Program Description
Simply program to reach and achieve hypertrophy for muscle that you have still less improved
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJan 13, 2024 03:24
- Last EditedJun 18, 2025 10:45

Summary
Unlock your muscle-building potential with this 6-week hypertrophy program designed for serious lifters. Comprising four training days per week, you'll engage in a variety of compound and isolation exercises, including barbell squats, dumbbell presses, and machine work, all aimed at maximizing muscle growth. Each session is meticulously structured to challenge your limits while ensuring proper recovery. Get ready to transform your physique and build strength like never before!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
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 Extension4 Sets
15 Reps
@8.5
4
Leg Curl4 Sets
15 Reps
@8.5
5
Hack Squat2 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 Curl3 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 453 Sets
12 Reps
@9
3
Lat Machine3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)4 Sets
15 Reps
@8.5
5
Face Pull4 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 Press4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)4 Sets
15 Reps
@9