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RANSACK
by Radko Reeves
1 athletes joined
Program Description
This is just a generic upper/lower hypertrophy plan. Unexciting, but effective.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
At Home
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 08, 2024 11:42
Last Edited
May 27, 2024 08:55
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Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)
3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
4A
Seated Hamstring Curl
3 Sets
8-15 Reps
4B
Leg Extension
3 Sets
15-20 Reps
5
Standing Calf Raise
4 Sets
10-25 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
2A
Chest Press (Machine)
3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)
3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
3B
Seated Row (Cable)
3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
4C
Lateral Raise (Machine)
3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)
4 Sets
6-8 Reps
2
Back Extension
3 Sets
8-12 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Hip Thrust (Barbell)
3 Sets
12-15 Reps
5A
Nordic Curl
3 Sets
6-8 Reps
5B
Leg Extension
3 Sets
15-20 Reps