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RP Hypertrophy 6x4
by
1 athletes joined
Program Description
This is a full body program based on the algorithm of RP Hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 28, 2024 11:25
Last Edited
Jun 10, 2024 02:27
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Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
@7
2
Push Up
2 Sets
@7
3
Tricep Pushdown (Cable)
2 Sets
@7
4
Front Raise (Barbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Split Squat (Dumbbell)
2 Sets
@7
7
Back Raise 45°
1 Set
@7
8
Stair Calves
2 Sets
@7
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@7
2
Chest Supported Row (Machine)
2 Sets
@7
3
Spider Curl
3 Sets
@7
4
Shrug (Dumbbell)
3 Sets
@7
Day 4
1
Bicep Curl (Cable)
3 Sets
@7
2
Bicep Curl (Dumbbell)
3 Sets
@7
3
Dumbbell Row
2 Sets
@7
4
Face Pull (Dumbbell
3 Sets
@7
5
Single-Leg Leg Curl
1 Set
@7
6
Calf Raise (Leg Press)
2 Sets
@7
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@7
2
Dip (Assisted)
2 Sets
@7
3
Incline Bench Press (Dumbbell)
3 Sets
@7
4
Chest Press (Machine)
2 Sets
@7
5
Deadlift (Barbell)
2 Sets
@7
6
Leg Extension
2 Sets
@7
Day 1
1
Chest Press (Machine)
2 Sets
@8
2
Push Up
2 Sets
@8
3
Tricep Pushdown (Cable)
2 Sets
@8
4
Front Raise (Barbell)
3 Sets
@8
5
Leg Press
2 Sets
@8
6
Split Squat (Dumbbell)
2 Sets
@8
7
Back Raise 45°
1 Set
@8
8
Stair Calves
2 Sets
@8
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@8
2
Chest Supported Row (Machine)
2 Sets
@8
3
Spider Curl
3 Sets
@8
4
Shrug (Dumbbell)
3 Sets
@8
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@8
2
Dip (Assisted)
2 Sets
@8
3
Incline Bench Press (Dumbbell)
3 Sets
@8
4
Chest Press (Machine)
2 Sets
@8
5
Deadlift (Barbell)
2 Sets
@8
6
Leg Extension
2 Sets
@8
Day 4
1
Bicep Curl (Cable)
3 Sets
@8
2
Bicep Curl (Dumbbell)
3 Sets
@8
3
Dumbbell Row
2 Sets
@8
4
Face Pull (Dumbbell
3 Sets
@8
5
Single-Leg Leg Curl
1 Set
@8
6
Calf Raise (Leg Press)
2 Sets
@8
Day 1
1
Chest Press (Machine)
2 Sets
@8.5
2
Push Up
2 Sets
@8.5
3
Tricep Pushdown (Cable)
2 Sets
@8.5
4
Front Raise (Barbell)
3 Sets
@8.5
5
Leg Press
2 Sets
@8.5
6
Split Squat (Dumbbell)
2 Sets
@8.5
7
Back Raise 45°
1 Set
@8.5
8
Stair Calves
2 Sets
@8.5
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@8.5
2
Chest Supported Row (Machine)
2 Sets
@8.5
3
Spider Curl
3 Sets
@8.5
4
Shrug (Dumbbell)
3 Sets
@8.5
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@8.5
2
Dip (Assisted)
2 Sets
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
@8.5
4
Chest Press (Machine)
2 Sets
@8.5
5
Deadlift (Barbell)
2 Sets
@8.5
6
Leg Extension
2 Sets
@8.5
Day 4
1
Bicep Curl (Cable)
3 Sets
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
@8.5
3
Dumbbell Row
2 Sets
@8.5
4
Face Pull (Dumbbell
3 Sets
@8.5
5
Single-Leg Leg Curl
1 Set
@8.5
6
Calf Raise (Leg Press)
2 Sets
@8.5
Day 1
1
Chest Press (Machine)
2 Sets
@9
2
Push Up
2 Sets
@9
3
Tricep Pushdown (Cable)
2 Sets
@9
4
Front Raise (Barbell)
3 Sets
@9
5
Leg Press
2 Sets
@9
6
Split Squat (Dumbbell)
2 Sets
@9
7
Back Raise 45°
1 Set
@9
8
Stair Calves
2 Sets
@9
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@9
2
Chest Supported Row (Machine)
2 Sets
@9
3
Spider Curl
3 Sets
@9
4
Shrug (Dumbbell)
3 Sets
@9
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@9
2
Dip (Assisted)
2 Sets
@9
3
Incline Bench Press (Dumbbell)
3 Sets
@9
4
Chest Press (Machine)
2 Sets
@9
5
Deadlift (Barbell)
2 Sets
@9
6
Leg Extension
2 Sets
@9
Day 4
1
Bicep Curl (Cable)
3 Sets
@9
2
Bicep Curl (Dumbbell)
3 Sets
@9
3
Dumbbell Row
2 Sets
@9
4
Face Pull (Dumbbell
3 Sets
@9
5
Single-Leg Leg Curl
1 Set
@9
6
Calf Raise (Leg Press)
2 Sets
@9
Day 1
1
Chest Press (Machine)
2 Sets
@10
2
Push Up
2 Sets
@10
3
Tricep Pushdown (Cable)
2 Sets
@10
4
Front Raise (Barbell)
3 Sets
@10
5
Leg Press
2 Sets
@10
6
Split Squat (Dumbbell)
2 Sets
@10
7
Back Raise 45°
1 Set
@10
8
Stair Calves
2 Sets
@10
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@10
2
Chest Supported Row (Machine)
2 Sets
@10
3
Spider Curl
3 Sets
@10
4
Shrug (Dumbbell)
3 Sets
@10
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@10
2
Dip (Assisted)
2 Sets
@10
3
Incline Bench Press (Dumbbell)
3 Sets
@10
4
Chest Press (Machine)
2 Sets
@10
5
Deadlift (Barbell)
2 Sets
@10
6
Leg Extension
2 Sets
@10
Day 4
1
Bicep Curl (Cable)
3 Sets
@10
2
Bicep Curl (Dumbbell)
3 Sets
@10
3
Dumbbell Row
2 Sets
@10
4
Face Pull (Dumbbell
3 Sets
@10
5
Single-Leg Leg Curl
1 Set
@10
6
Calf Raise (Leg Press)
2 Sets
@10
Day 1
1
Chest Press (Machine)
2 Sets
@6
2
Push Up
2 Sets
@6
3
Tricep Pushdown (Cable)
2 Sets
@6
4
Front Raise (Barbell)
3 Sets
@6
5
Leg Press
2 Sets
@6
6
Split Squat (Dumbbell)
2 Sets
@6
7
Back Raise 45°
1 Set
@6
8
Stair Calves
2 Sets
@6
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@6
2
Chest Supported Row (Machine)
2 Sets
@6
3
Spider Curl
3 Sets
@6
4
Shrug (Dumbbell)
3 Sets
@6
Day 3
1
Overhead Extension (EZ Bar)
2 Sets
@6
2
Dip (Assisted)
2 Sets
@6
3
Incline Bench Press (Dumbbell)
3 Sets
@6
4
Chest Press (Machine)
2 Sets
@6
5
Deadlift (Barbell)
2 Sets
@6
6
Leg Extension
2 Sets
@6
Day 4
1
Bicep Curl (Cable)
3 Sets
@6
2
Bicep Curl (Dumbbell)
3 Sets
@6
3
Dumbbell Row
2 Sets
@6
4
Face Pull (Dumbbell
3 Sets
@6
5
Single-Leg Leg Curl
1 Set
@6
6
Calf Raise (Leg Press)
2 Sets
@6