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RP Hypertrophy Full Body
by Vishnu S.
82 athletes joined
Program Description
Full body split 4 days a week.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 01, 2024 12:56
Last Edited
Jun 24, 2024 03:57
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Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
2
Sit Up
2 Sets
25 Reps
@7
3
Squat (Barbell)
2 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
5
Standing Calf Raise
3 Sets
15 Reps
@7.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
2
Underhand Lat Pulldown
3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
2
Leg Extension
3 Sets
15 Reps
@7.5
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7.5
4
Lying Leg Curl
3 Sets
15 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@7.5
2
Lat Pulldown
3 Sets
12 Reps
@7.5
3
Dip (Assisted)
3 Sets
15 Reps
@7.5
4
Dumbbell Row
2 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Arnold Press
2 Sets
20 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Dip (Assisted)
3 Sets
15 Reps
@8
4
Dumbbell Row
2 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Arnold Press
2 Sets
20 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
2
Sit Up
2 Sets
25 Reps
@7.5
3
Squat (Barbell)
2 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
5
Standing Calf Raise
3 Sets
15 Reps
@8.5
Day 3
1
Bench Press (Dumbbell)
4 Sets
12 Reps
@7.5
2
Underhand Lat Pulldown
3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@7.5
2
Leg Extension
3 Sets
15 Reps
@7.5
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7.5
4
Lying Leg Curl
3 Sets
15 Reps
@7.5
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
3
Dip (Assisted)
2 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
4
Dumbbell Row
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
7
Arnold Press
3 Sets
20 Reps
@9
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2
Sit Up
3 Sets
25 Reps
@9.5
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@10
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
15 Reps
@8.5
@10
5
Bicep Curl (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8.5
@10
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
3
Leg Press (45 Degrees)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@6.5
2
Lat Pulldown
3 Sets
12 Reps
@6.5
3
Dip (Assisted)
3 Sets
15 Reps
@6.5
4
Dumbbell Row
2 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Arnold Press
2 Sets
20 Reps
@6.5
Day 3
1
Bench Press (Dumbbell)
2 Sets
12 Reps
@7.5
2
Underhand Lat Pulldown
2 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@7
2
Sit Up
2 Sets
25 Reps
@7.5
3
Squat (Barbell)
2 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
5
Standing Calf Raise
3 Sets
15 Reps
@7.5
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@7.5
2
Leg Extension
2 Sets
15 Reps
@7.5
3
Leg Press (45 Degrees)
2 Sets
10 Reps
@7.5
4
Lying Leg Curl
2 Sets
12 Reps
@7.5