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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 14, 2025 02:06

Summary

Unlock your potential with the Balanced Hypertrophy program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. This program emphasizes progressive overload and optimal recovery, ensuring you build muscle effectively while avoiding burnout. Get ready to transform your physique and elevate your strength with targeted workouts that fit seamlessly into your garage gym setup!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Quadriceps
10.8%
Hamstrings
10.8%
Triceps
10.8%
Glutes
8.5%
Front Delts
7.7%
Biceps
6.9%
Abs
6.5%
Lats
6.2%
Chest
4.6%
Middle Delts
3.8%
Rear Delts
3.1%
Forearms
2.7%
Adductors
2.3%
Calves
1.5%
Lower Back
1.2%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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