Program Description
Hypertrophy
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 26, 2024 12:27
- Last EditedJun 18, 2025 11:46

Summary
The UHP Beginner program is a comprehensive 12-week journey designed for those new to strength training. Committing just three days a week, you’ll engage in full-body workouts that incorporate supersets to maximize efficiency and muscle engagement. Each session combines foundational exercises like squats and overhead presses with targeted movements to build strength and confidence. Perfect for anyone looking to establish a solid fitness base, this program will empower you to elevate your lifting game and achieve your fitness goals.
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
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Bent Over Row (Dumbbell)
2
10-12 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Cannonball Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Ring Push Up
3
10-12 reps
-
2B
Preacher Curl (Dumbbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
Skull Crusher
2
10-12 reps
-
3C
Lying Leg Raise
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Barbell)2 Sets
6-8 Reps
-
1B
Bicep Curl (Dumbbell)2 Sets
8-10 Reps
-
2A
Dip (Weighted)2 Sets
6-8 Reps
-
2B
Bent Over Row (Dumbbell)2 Sets
10-12 Reps
-
3A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3C
Cannonball Crunch3 Sets
8-10 Reps
-
Day 2
1A
Overhead Press (Barbell)2 Sets
6-8 Reps
-
1B
Hammer Curl2 Sets
8-10 Reps
-
2A
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
2B
Leg Curl3 Sets
12-15 Reps
-
3A
Leg Extension3 Sets
10-15 Reps
-
3B
Chest Fly (Cable)3 Sets
12-15 Reps
-
3C
Neck Curl3 Sets
15-20 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
-
1B
Seated Calf Raise2 Sets
15-20 Reps
-
2A
Ring Push Up3 Sets
10-12 Reps
-
2B
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
-
3A
Leg Press2 Sets
8-10 Reps
-
3B
Skull Crusher2 Sets
10-12 Reps
-
3C
Lying Leg Raise2 Sets
AMRAP
-