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Strength and hypertrophy ABC
by Luis Ladereche
21 athletes joined
Program Description
You must workout 4 weeks and check results, if is to easy, increase your 1-RM 5-10%, if is to hard, decrease 5-10%, when you finish the first 4 week, increase your 1-RM 5% to next program. Rest 60-90 seconds hipertrofy workouts; Rest 120-180 seconds strength workouts; Rest 180 seconds between exercises. Calculate your 1 RM: https://strengthlevel.com/one-rep-max-calculator Be conservative, always lower values.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 25, 2024 04:18
Last Edited
Jun 12, 2024 10:12
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Week 1
1 / 4 Weeks
Day 3
1
Run
1 Set
60 mins
Day 6
1
Leg Extension
4 Sets
10 Reps
70%
2
Hack Squat
4 Sets
10 Reps
70%
3
Deadlift (Barbell)
4 Sets
10 Reps
70%
4
Leg Press
4 Sets
10 Reps
70%
5
Leg Curl
4 Sets
10 Reps
70%
6
Standing Calf Raise
4 Sets
10 Reps
70%
Day 5
1
Barbell Row
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
70%
3
Single Arm Iso Row
3 Sets
10 Reps
70%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
70%
6
Alternating Dumbbell Curl
3 Sets
10 Reps
70%
7
Hammer Curl
3 Sets
10 Reps
70%
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
70%
9
Run
1 Set
20 mins
@6-7
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Incline Chest Fly (Cable)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Cable Crossover
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
7
Skull Crusher
4 Sets
10 Reps
70%
8
French Press
4 Sets
10 Reps
70%
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
85%
3
Bench Press (Barbell)
2 Sets
6 Reps
85%
4
Bench Press (Barbell)
1 Set
6+ Reps
85%
5
Incline Chest Fly (Cable)
2 Sets
6 Reps
85%
6
Incline Chest Fly (Cable)
1 Set
6+ Reps
85%
7
Overhead Press (Barbell)
4 Sets
6-8 Reps
75%
8
Cable Crossover
4 Sets
6-8 Reps
75%
9
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
75%
11
Run
1 Set
20 mins
@6-7
Day 2
1
Lat Pulldown
2 Sets
6 Reps
85%
2
Lat Pulldown
1 Set
6+ Reps
85%
3
Seated Row (Cable)
2 Sets
6 Reps
85%
4
Seated Row (Cable)
1 Set
6+ Reps
85%
5
Rope Pulldown (Cable)
2 Sets
6 Reps
85%
6
Rope Pulldown (Cable)
1 Set
6+ Reps
85%
7
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
75%
9
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
75%
10
Rope Hammer Curl (Cable)
4 Sets
6-8 Reps
75%
Day 3
1
Run
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Incline Chest Fly (Cable)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Cable Crossover
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
7
Skull Crusher
4 Sets
10 Reps
70%
8
French Press
4 Sets
10 Reps
70%
Day 5
1
Barbell Row
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
70%
3
Single Arm Iso Row
3 Sets
10 Reps
70%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
70%
6
Alternating Dumbbell Curl
3 Sets
10 Reps
70%
7
Hammer Curl
3 Sets
10 Reps
70%
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
70%
9
Run
1 Set
20 mins
@6-7
Day 6
1
Leg Extension
4 Sets
10 Reps
70%
2
Hack Squat
4 Sets
10 Reps
70%
3
Deadlift (Barbell)
4 Sets
10 Reps
70%
4
Leg Press
4 Sets
10 Reps
70%
5
Leg Curl
4 Sets
10 Reps
70%
6
Standing Calf Raise
4 Sets
10 Reps
70%
Day 1
1
Overhead Press (Barbell)
2 Sets
6 Reps
85%
2
Overhead Press (Barbell)
1 Set
6+ Reps
85%
3
Bench Press (Barbell)
2 Sets
6 Reps
85%
4
Bench Press (Barbell)
1 Set
6+ Reps
85%
5
Cable Crossover
2 Sets
6 Reps
85%
6
Cable Crossover
1 Set
6+ Reps
85%
7
Incline Chest Fly (Cable)
3 Sets
6-8 Reps
75%
8
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
75%
9
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
75%
11
Run
1 Set
20 mins
@6-7
Day 2
1
Single Arm Row (Dumbbell)
2 Sets
6 Reps
85%
2
Single Arm Row (Dumbbell)
1 Set
6+ Reps
85%
3
Lat Pulldown
2 Sets
6 Reps
85%
4
Lat Pulldown
1 Set
6+ Reps
85%
5
Seated Row (Cable)
2 Sets
6 Reps
85%
6
Seated Row (Cable)
1 Set
6+ Reps
85%
7
Rope Pulldown (Cable)
3 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
75%
9
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
75%
10
Rope Hammer Curl (Cable)
4 Sets
6-8 Reps
75%
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
85%
3
Bench Press (Barbell)
2 Sets
6 Reps
85%
4
Bench Press (Barbell)
1 Set
6+ Reps
85%
5
Incline Chest Fly (Cable)
2 Sets
6 Reps
85%
6
Incline Chest Fly (Cable)
1 Set
6+ Reps
85%
7
Overhead Press (Barbell)
4 Sets
6-8 Reps
75%
8
Cable Crossover
4 Sets
6-8 Reps
75%
9
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
75%
11
Run
1 Set
20 mins
@6-7
Day 2
1
Lat Pulldown
2 Sets
6 Reps
85%
2
Lat Pulldown
1 Set
6+ Reps
85%
3
Seated Row (Cable)
2 Sets
6 Reps
85%
4
Seated Row (Cable)
1 Set
6+ Reps
85%
5
Rope Pulldown (Cable)
2 Sets
6 Reps
85%
6
Rope Pulldown (Cable)
1 Set
6+ Reps
85%
7
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
75%
9
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
75%
10
Rope Hammer Curl (Cable)
4 Sets
6-8 Reps
75%
Day 3
1
Run
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Incline Chest Fly (Cable)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Cable Crossover
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
7
Skull Crusher
4 Sets
10 Reps
70%
8
French Press
4 Sets
10 Reps
70%
Day 5
1
Barbell Row
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
70%
3
Single Arm Iso Row
3 Sets
10 Reps
70%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
70%
6
Alternating Dumbbell Curl
3 Sets
10 Reps
70%
7
Hammer Curl
3 Sets
10 Reps
70%
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
70%
9
Run
1 Set
20 mins
@6-7
Day 6
1
Leg Extension
4 Sets
10 Reps
70%
2
Hack Squat
4 Sets
10 Reps
70%
3
Deadlift (Barbell)
4 Sets
10 Reps
70%
4
Leg Press
4 Sets
10 Reps
70%
5
Leg Curl
4 Sets
10 Reps
70%
6
Standing Calf Raise
4 Sets
10 Reps
70%
Day 1
1
Overhead Press (Barbell)
2 Sets
6 Reps
85%
2
Overhead Press (Barbell)
1 Set
6+ Reps
85%
3
Bench Press (Barbell)
2 Sets
6 Reps
85%
4
Bench Press (Barbell)
1 Set
6+ Reps
85%
5
Cable Crossover
2 Sets
6 Reps
85%
6
Cable Crossover
1 Set
6+ Reps
85%
7
Incline Chest Fly (Cable)
3 Sets
6-8 Reps
75%
8
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
75%
9
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
75%
11
Run
1 Set
20 mins
@6-7
Day 2
1
Single Arm Row (Dumbbell)
2 Sets
6 Reps
85%
2
Single Arm Row (Dumbbell)
1 Set
6+ Reps
85%
3
Lat Pulldown
2 Sets
6 Reps
85%
4
Lat Pulldown
1 Set
6+ Reps
85%
5
Seated Row (Cable)
2 Sets
6 Reps
85%
6
Seated Row (Cable)
1 Set
6+ Reps
85%
7
Rope Pulldown (Cable)
3 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
75%
9
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
75%
10
Rope Hammer Curl (Cable)
4 Sets
6-8 Reps
75%
Day 3
1
Run
1 Set
60 mins
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Incline Chest Fly (Cable)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Cable Crossover
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
7
Skull Crusher
4 Sets
10 Reps
70%
8
French Press
4 Sets
10 Reps
70%
Day 5
1
Barbell Row
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
70%
3
Single Arm Iso Row
3 Sets
10 Reps
70%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
70%
6
Alternating Dumbbell Curl
3 Sets
10 Reps
70%
7
Hammer Curl
3 Sets
10 Reps
70%
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
70%
9
Run
1 Set
20 mins
@6-7
Day 6
1
Leg Extension
4 Sets
10 Reps
70%
2
Hack Squat
4 Sets
10 Reps
70%
3
Deadlift (Barbell)
4 Sets
10 Reps
70%
4
Leg Press
4 Sets
10 Reps
70%
5
Leg Curl
4 Sets
10 Reps
70%
6
Standing Calf Raise
4 Sets
10 Reps
70%