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ULCUL
by Johnnyutah99
Program Description
Hypertrophy HIT
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jun 03, 2024 10:55
Last Edited
Jun 04, 2024 08:28
down_app
Week 1
1 / 8 Weeks
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
7
Goblet Squat
2 Sets
AMRAP