5.0
(1 rating)
Program Description
Hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 28, 2024 12:59
- Last EditedOct 03, 2024 06:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 8
5
Seated Hamstring Curl
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (Barbell)3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)3 Sets
15-20 Reps
@8
Day 6
1
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)2 Sets
20-30 Reps
5
Seated Calf Raise3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
@8
3
Chest Press (Machine)3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)2 Sets
15-20 Reps
@8
6
Seated Row (Cable)2 Sets
10-15 Reps
@8
Day 5
1
Bench Press (Barbell)1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)3 Sets
10-15 Reps
@8
4
T-Bar Row2 Sets
10-15 Reps
@8
5
Dumbbell Row2 Sets
10-15 Reps
@8
Day 4
1
Squat (Barbell)1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)3 Sets
10-15 Reps
@8
3
Glute Kickback2 Sets
10-15 Reps
@8
4
Leg Extension2 Sets
15-20 Reps
@8
5
Seated Hamstring Curl2 Sets
10-15 Reps
@8
6
Seated Calf Raise2 Sets
15-20 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Alex B.Age 35, Man
4 months ago
1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Well structured high volume hypertrophy program that covers all the bases !