4.0
(1 rating)
Program Description
This is just a generic upper/lower hypertrophy plan. Unexciting, but effective.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2024 11:42
- Last EditedJun 18, 2025 10:46

Summary
Unleash your strength with the RANSACK program, an 8-week journey designed to transform your physique through targeted supersets. Committing just 4 days a week, you'll engage in dynamic exercises like bench presses, lat pulldowns, and shoulder presses, all tailored to maximize muscle growth and endurance. This program is perfect for home workouts, requiring minimal equipment while delivering maximum results. Get ready to challenge yourself and redefine your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
-
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2B
Bent Over Row (Dumbbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Chest Supported Row (Machine)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
12-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4C
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4A
Seated Hamstring Curl
3
8-15 reps
-
4B
Leg Extension
3
15-20 reps
-
5
Standing Calf Raise
4
10-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
-
1B
Pull-Up (Bodyweight)
3
6-12 reps
-
2A
Chest Press (Machine)
3
6-12 reps
-
2B
Bent Over Row (Barbell)
3
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
3B
Seated Row (Cable)
3
8-15 reps
-
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
-
4C
Lateral Raise (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
-
2
Back Extension
3
8-12 reps
-
3
Leg Press
3
10-12 reps
-
4
Hip Thrust (Barbell)
3
12-15 reps
-
5A
Nordic Curl
3
6-8 reps
-
5B
Leg Extension
3
15-20 reps
-
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 Extension3 Sets
8-12 Reps
-
3
Leg Press3 Sets
10-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
12-15 Reps
-
5A
Nordic Curl3 Sets
6-8 Reps
-
5B
Leg Extension3 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 Curl3 Sets
8-15 Reps
-
4B
Leg Extension3 Sets
15-20 Reps
-
5
Standing Calf Raise4 Sets
10-25 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Radko ReevesAge 36, Man
10 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I copied of GVS!