Program Description
Base Hypertrophy (Moderate Volume, Moderate Intensity)
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedApr 04, 2024 07:21
- Last EditedJun 08, 2024 10:33
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
2
12-15 reps
RPE 9-10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Pushdown
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Standing Pullover (Cable)
2
10-12 reps
RPE 9-10
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Seated Hamstring Curl
3
10-12 reps
RPE 9-10
6
Standing Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8-9
2
Close-Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press
4
10-12 reps
RPE 8-9
4
Glute-Ham Raise
3
8-10 reps
RPE 9-10
5
Leg Extension
3
8-10 reps
RPE 9-10
6
Standing Calf Raise
4
15-20 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)2 Sets
10 Reps
@8-9
3
Arnold Press3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)2 Sets
12-15 Reps
@9-10
5
Lateral Raise (Cable)3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)3 Sets
8 Reps
@9-10
6B
Tricep Extension (Cable)3 Sets
8 Reps
@9-10
7
Single Arm Pushdown2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown1 Set
10 Reps
@10
3
Chest Supported Row (Machine)3 Sets
10-12 Reps
@8-9
4
Standing Pullover (Cable)2 Sets
10-12 Reps
@9-10
5
Face Pull3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)1 Set
2-4 Reps
@8-9
2
Squat (Paused)2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8-9
4
Lunge (Dumbbell)2 Sets
10 Reps
@8-9
5
Seated Hamstring Curl3 Sets
10-12 Reps
@9-10
6
Standing Calf Raise4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)3 Sets
10-12 Reps
@9-10
Day 5
1
Clean Deadlift1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift2 Sets
8 Reps
@8-9
3
Leg Press4 Sets
10-12 Reps
@8-9
4
Glute-Ham Raise3 Sets
8-10 Reps
@9-10
5
Leg Extension3 Sets
8-10 Reps
@9-10
6
Standing Calf Raise4 Sets
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)3 Sets
10-20 Reps
@9-10
Day 4
1
Lat Pulldown2 Sets
8-10 Reps
@8-9
2
Close-Grip Barbell Incline Press1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)3 Sets
20 Reps
@9-10
5
Incline Curl (Dumbbell)3 Sets
10-12 Reps
@9-10
6
Diamond Pushup1 Set
AMRAP
@10