Program Description
For bodybuilding Based on RP Hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedJun 13, 2024 03:54
- Last EditedJun 13, 2024 04:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
4
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
3
8 reps
6
Decline Crunch
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
5
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
4
8 reps
6
Decline Crunch
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
8 reps
3
Dip (Weighted)
6
8 reps
4
Pec Deck (Machine)
5
12 reps
5
Bicep Curl (EZ Bar)
5
8 reps
6
Decline Crunch
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
4
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
3
8 reps
6
Decline Crunch
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
5
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
4
8 reps
6
Decline Crunch
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Overhead Press (Barbell)
4
8 reps
3
Dip (Weighted)
6
8 reps
4
Pec Deck (Machine)
5
12 reps
5
Bicep Curl (EZ Bar)
5
8 reps
6
Decline Crunch
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
4
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
3
8 reps
6
Decline Crunch
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
2
Overhead Press (Barbell)
3
8 reps
3
Dip (Weighted)
5
8 reps
4
Pec Deck (Machine)
4
12 reps
5
Bicep Curl (EZ Bar)
4
8 reps
6
Decline Crunch
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
6
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
10 reps
5
Shrug (Dumbbell)
5
20 reps
6
Upright Row (Barbell)
4
15 reps
7
Preacher Curl (EZ Bar)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
7
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
12 reps
5
Shrug (Dumbbell)
6
20 reps
6
Upright Row (Barbell)
5
15 reps
7
Preacher Curl (EZ Bar)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
2
Leg Press
7
10 reps
3
Standing Calf Raise
6
8 reps
4
Shoulder Press (Machine)
3
12 reps
5
Shrug (Dumbbell)
7
20 reps
6
Upright Row (Barbell)
6
15 reps
7
Preacher Curl (EZ Bar)
6
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
6
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
10 reps
5
Shrug (Dumbbell)
5
20 reps
6
Upright Row (Barbell)
4
15 reps
7
Preacher Curl (EZ Bar)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
7
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
12 reps
5
Shrug (Dumbbell)
6
20 reps
6
Upright Row (Barbell)
5
15 reps
7
Preacher Curl (EZ Bar)
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
2
Leg Press
7
10 reps
3
Standing Calf Raise
6
8 reps
4
Shoulder Press (Machine)
3
12 reps
5
Shrug (Dumbbell)
7
20 reps
6
Upright Row (Barbell)
6
15 reps
7
Preacher Curl (EZ Bar)
6
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
6
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
10 reps
5
Shrug (Dumbbell)
5
20 reps
6
Upright Row (Barbell)
4
15 reps
7
Preacher Curl (EZ Bar)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
2
Leg Press
7
10 reps
3
Standing Calf Raise
5
8 reps
4
Shoulder Press (Machine)
2
12 reps
5
Shrug (Dumbbell)
6
20 reps
6
Upright Row (Barbell)
5
15 reps
7
Preacher Curl (EZ Bar)
5
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Pull-Up (Bodyweight)
1
30 reps
5
Decline Sit Up (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
5
8 reps
4
Pull-Up (Bodyweight)
1
35 reps
5
Decline Sit Up (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
2
Romanian Deadlift (Barbell)
5
8 reps
3
Bent Over Row (Barbell)
6
8 reps
4
Pull-Up (Bodyweight)
1
40 reps
5
Decline Sit Up (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Pull-Up (Bodyweight)
1
30 reps
5
Decline Sit Up (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
5
8 reps
4
Pull-Up (Bodyweight)
1
35 reps
5
Decline Sit Up (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
2
Romanian Deadlift (Barbell)
5
8 reps
3
Bent Over Row (Barbell)
6
8 reps
4
Pull-Up (Bodyweight)
1
40 reps
5
Decline Sit Up (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
4
8 reps
4
Pull-Up (Bodyweight)
1
30 reps
5
Decline Sit Up (Bodyweight)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
2
Romanian Deadlift (Barbell)
4
8 reps
3
Bent Over Row (Barbell)
5
8 reps
4
Pull-Up (Bodyweight)
1
35 reps
5
Decline Sit Up (Bodyweight)
5
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
2
Dip (Bodyweight)
1
50 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
2
Dip (Bodyweight)
1
60 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
2
Dip (Bodyweight)
1
70 reps
3
Overhead Extension
5
4
Tricep Pushdown (Cable)
5
5
Lateral Raise (Machine)
4
10 reps
6
Incline Curl (Dumbbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
2
Dip (Bodyweight)
1
50 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
2
Dip (Bodyweight)
1
60 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
2
Dip (Bodyweight)
1
70 reps
3
Overhead Extension
5
4
Tricep Pushdown (Cable)
5
5
Lateral Raise (Machine)
4
10 reps
6
Incline Curl (Dumbbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
2
Dip (Bodyweight)
1
50 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
2
Dip (Bodyweight)
1
60 reps
3
Overhead Extension
4
4
Tricep Pushdown (Cable)
4
5
Lateral Raise (Machine)
3
10 reps
6
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
7
12 reps
3
Rear Delt Fly (Machine)
4
4
Upright Row (Cable)
4
5
Bicep Curl (Dumbbell)
1
50 reps
6
Hanging Leg Raise
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
8
12 reps
3
Rear Delt Fly (Machine)
5
4
Upright Row (Cable)
5
5
Bicep Curl (Dumbbell)
1
60 reps
6
Hanging Leg Raise
1
35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
9
12 reps
3
Rear Delt Fly (Machine)
6
4
Upright Row (Cable)
6
5
Bicep Curl (Dumbbell)
1
70 reps
6
Hanging Leg Raise
1
40 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
7
12 reps
3
Rear Delt Fly (Machine)
4
4
Upright Row (Cable)
4
5
Bicep Curl (Dumbbell)
1
50 reps
6
Hanging Leg Raise
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
8
12 reps
3
Rear Delt Fly (Machine)
5
4
Upright Row (Cable)
5
5
Bicep Curl (Dumbbell)
1
60 reps
6
Hanging Leg Raise
1
35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
9
12 reps
3
Rear Delt Fly (Machine)
6
4
Upright Row (Cable)
6
5
Bicep Curl (Dumbbell)
1
70 reps
6
Hanging Leg Raise
1
40 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
7
12 reps
3
Rear Delt Fly (Machine)
4
4
Upright Row (Cable)
4
5
Bicep Curl (Dumbbell)
1
50 reps
6
Hanging Leg Raise
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
2
Standing Calf Raise
8
12 reps
3
Rear Delt Fly (Machine)
5
4
Upright Row (Cable)
5
5
Bicep Curl (Dumbbell)
1
60 reps
6
Hanging Leg Raise
1
35 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
6
12 reps
4
Hip Abductor (Machine)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
7
12 reps
4
Hip Abductor (Machine)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
2
Chest Supported Row (Machine)
4
15 reps
3
Lying Leg Curl
8
12 reps
4
Hip Abductor (Machine)
5
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
6
12 reps
4
Hip Abductor (Machine)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
7
12 reps
4
Hip Abductor (Machine)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
2
Chest Supported Row (Machine)
4
15 reps
3
Lying Leg Curl
8
12 reps
4
Hip Abductor (Machine)
5
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
6
12 reps
4
Hip Abductor (Machine)
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
2
Chest Supported Row (Machine)
3
15 reps
3
Lying Leg Curl
7
12 reps
4
Hip Abductor (Machine)
4
15 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
2
Overhead Press (Barbell)3 Sets
8 Reps
3
Dip (Weighted)4 Sets
8 Reps
4
Pec Deck (Machine)4 Sets
12 Reps
5
Bicep Curl (EZ Bar)3 Sets
8 Reps
6
Decline Crunch3 Sets
10 Reps
Day 2
1
Front Squat (Barbell)4 Sets
8 Reps
2
Leg Press6 Sets
10 Reps
3
Standing Calf Raise5 Sets
8 Reps
4
Shoulder Press (Machine)2 Sets
10 Reps
5
Shrug (Dumbbell)5 Sets
20 Reps
6
Upright Row (Barbell)4 Sets
15 Reps
7
Preacher Curl (EZ Bar)4 Sets
12 Reps
Day 3
1
Split Squat (Dumbbell)4 Sets
8 Reps
2
Romanian Deadlift (Barbell)4 Sets
8 Reps
3
Bent Over Row (Barbell)4 Sets
8 Reps
4
Pull-Up (Bodyweight)1 Set
30 Reps
5
Decline Sit Up (Bodyweight)4 Sets
15 Reps
Day 4
1
Incline Bench Press (Smith Machine)4 Sets
10 Reps
2
Dip (Bodyweight)1 Set
50 Reps
3
Overhead Extension4 Sets
4
Tricep Pushdown (Cable)4 Sets
5
Lateral Raise (Machine)3 Sets
10 Reps
6
Incline Curl (Dumbbell)3 Sets
10 Reps
Day 5
1
Belt Squat4 Sets
12 Reps
2
Standing Calf Raise7 Sets
12 Reps
3
Rear Delt Fly (Machine)4 Sets
4
Upright Row (Cable)4 Sets
5
Bicep Curl (Dumbbell)1 Set
50 Reps
6
Hanging Leg Raise1 Set
30 Reps
Day 6
1
Lat Pulldown4 Sets
10 Reps
2
Chest Supported Row (Machine)3 Sets
15 Reps
3
Lying Leg Curl6 Sets
12 Reps
4
Hip Abductor (Machine)3 Sets
15 Reps