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Balanced Hypertrophy [1]

by Vincent Cipriano C.

Program Description

hypertropy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 02:25
  • Last Edited
    Oct 09, 2025 02:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Quadriceps
12.8%
Triceps
9.9%
Hamstrings
9.2%
Biceps
7.8%
Glutes
7.6%
Front Delts
6.9%
Lats
6.7%
Chest
5.7%
Abs
5.5%
Middle Delts
4.2%
Rear Delts
3.2%
Adductors
2.3%
Calves
1.9%
Forearms
1.3%
Lower Back
1.1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8
2
Hamstring Curls (Standing, One-Leg, Cable)
3
10-12 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Seated Calf Raise
2
12-15 reps
RPE 9
6
Sit Up
1
1
12-20 reps
12-20 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pull-Up (Weighted)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Chest Flye (Flat Cable)
4
8-12 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 8
2
Hip Adduction (Cable)
2
12-20 reps
RPE 8
3
Hip Abduction (Cable)
2
12-20 reps
RPE 8
4
Squat (Barbell)
3
4-8 reps
RPE 9
5
Leg Press
2
8-10 reps
RPE 9
6
Cable Crunch
2
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-12 reps
RPE 8
2
Military Press (Barbell)
3
5-8 reps
RPE 9
3
Rear Delt Fly (Cable)
3
10-12 reps
RPE 8
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
2
10-12 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
7
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Hamstring Curls (Standing, One-Leg, Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
5
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
6
Sit Up
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Chest Flye (Flat Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Hip Adduction (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@8
3
Hip Abduction (Cable)
1 Set
1 Set
12-20 Reps
12-20 Reps
@8
@8
4
Squat (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@9
@9
@9
5
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Cable Crunch
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@9
Day 4
1
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Shrug (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Bent Over Row (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9