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Simple strength and hypertrophy
by Anonymous
1 athletes joined
Program Description
Strength and hypertrophy. Linear periodization set up with a focus on progressive overload built into the training program. Add weight to all lifts at the beginning of week 4. Designed to be a long term, sustainable training program that can be re-run as many times as you like. Deload recommended at the end of week 6 prior to starting over on week 1.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
May 03, 2024 07:37
Last Edited
May 22, 2024 02:05
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8.5
3
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Stiff Leg Deadlift
5 Sets
10 Reps
@8.5
3
Standing Calf Raise
5 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
3
Standing Calf Raise
5 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Stiff Leg Deadlift
4 Sets
10 Reps
@8.5
3
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Weighted)
4 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
3
Standing Calf Raise
4 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Stiff Leg Deadlift
5 Sets
10 Reps
@8.5
3
Standing Calf Raise
5 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Weighted)
5 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
5 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
5 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8
3
Standing Calf Raise
5 Sets
15 Reps
@9