Program Description
This program is designed for putting on size and speed. More specifically, the upper body portion is more targeted toward hypertrophy, while the lower body is targeted toward explosiveness and speed.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedJul 08, 2024 04:58
- Last EditedJul 20, 2024 09:29
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
2
Seated Row (Cable)
3
10-15 reps
3
Lat Pulldown (Single Arm)
3
8-12 reps
4
Bicep Curl (Cable)
3
10-15 reps
5
Pogo Jump
3
15 reps
6
Vertical Jump
4
4 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
2
Pec Deck (Machine)
3
10-15 reps
3
Lateral Raise (Cable)
3
10-15 reps
4
Tricep Extension (Cable)
3
10-15 reps
5
Overhead Tricep Extension (Cable)
3
10-15 reps
6
Decline Crunch
3
5-20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2
Romanian Deadlift (Barbell)
3
6-8 reps
3
Pistol Squat
3
6-8 reps
4
Nordic Curl
3
4 reps
5
Jump Squat
3
5 reps
6
Box Jump
3
4 reps
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown3 Sets
10-15 Reps
2
Seated Row (Cable)3 Sets
10-15 Reps
3
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
4
Bicep Curl (Cable)3 Sets
10-15 Reps
5
Pogo Jump3 Sets
15 Reps
6
Vertical Jump4 Sets
4 Reps
Day 5
1
Lat Pulldown3 Sets
10-15 Reps
2
Seated Row (Cable)3 Sets
10-15 Reps
3
Lat Pulldown (Single Arm)3 Sets
8-12 Reps
4
Bicep Curl (Cable)3 Sets
10-15 Reps
5
Pogo Jump3 Sets
15 Reps
6
Vertical Jump4 Sets
4 Reps
Day 3
1
Box Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
3
Pistol Squat3 Sets
6-8 Reps
4
Nordic Curl3 Sets
4 Reps
5
Jump Squat3 Sets
5 Reps
6
Box Jump3 Sets
4 Reps
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
10-15 Reps
2
Pec Deck (Machine)3 Sets
10-15 Reps
3
Lateral Raise (Cable)3 Sets
10-15 Reps
4
Tricep Extension (Cable)3 Sets
10-15 Reps
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
6
Decline Crunch3 Sets
5-20 Reps
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2
Pec Deck (Machine)3 Sets
10-15 Reps
3
Lateral Raise (Cable)3 Sets
10-15 Reps
4
Tricep Extension (Cable)3 Sets
10-15 Reps
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
6
Decline Crunch3 Sets
5-20 Reps