4.0
(1 rating)
Program Description
- Minimalist program -Optimised hypertrophy - 10-15 sets/muscle/week
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedApr 28, 2024 06:45
- Last EditedSep 19, 2024 03:06
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
4
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
7
Trap Bar Shrugs
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
3
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Leg Extension
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Hanging Leg Raise
3
15 reps
RPE 10
7
Lateral Raise (Cable)
2
2
15 reps
12 reps
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
2
Lat Pulldown1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
3
Seated Row (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@10
4
Rear Delt Fly (Machine)4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
6
Hammer Curl3 Sets
10 Reps
@8
7
Trap Bar Shrugs3 Sets
15 Reps
@8
Day 2
1
Dip (Weighted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Chest Fly (Machine)3 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@10
5
Lying Pullover (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Tricep Kickback1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Leg Extension3 Sets
15 Reps
@10
3
Romanian Deadlift (Barbell)2 Sets
1 Set
12 Reps
10 Reps
@9
@10
4
Seated Hamstring Curl2 Sets
1 Set
15 Reps
12 Reps
@9
@10
5
Standing Calf Raise4 Sets
15 Reps
@10
6
Hanging Leg Raise3 Sets
15 Reps
@10
7
Lateral Raise (Cable)2 Sets
2 Sets
15 Reps
12 Reps
@10
@10