Upper Lower Hypertrophy

by Niklas K.

3 athletes joined

Program Description

Hypertrophy

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 11, 2024 03:29
Last Edited
Nov 10, 2024 04:28

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WEEK 1

Day 1

1

Bench Press (Barbell)

2

1

4-6 reps

9-11 reps

RPE 9

RPE 9

2

Seated Wide-Grip Row (Cable)

3

8-10 reps

RPE 10

3

Seated Shoulder Press (Dumbbell)

3

6-10 reps

RPE 9

4

Underhand Lat Pulldown

3

8-10 reps

RPE 10

5

Tricep Rope Push Down (Cable)

3

8-10 reps

RPE 10

6

Machine Preacher Curl

3

8-10 reps

RPE 10

Day 2

1

High Bar Squat (Barbell)

2

5-7 reps

RPE 8

2

Leg Extension

2

8-10 reps

RPE 10

3

Leg Curl

3

8-10 reps

RPE 10

4

Single Leg Press Calf Raise

3

8-10 reps

RPE 10

5

Abs Crunch (Weighted)

3

AMRAP

RPE 10

Day 3

1

Incline Bench Press (Dumbbell)

3

5-8 reps

RPE 9

2

Seated Row (Cable)

3

8-10 reps

RPE 10

3

Lateral Raise (Cable)

3

8-10 reps

RPE 10

4

Chest Supported Row (Machine)

3

8-10 reps

RPE 10

5

Overhead Tricep Extension (Cable)

3

8-10 reps

RPE 10

6

Bayesian Curl

3

8-10 reps

RPE 10

Day 4

1

Romanian Deadlift (Barbell)

3

5-7 reps

RPE 8

2

Leg Press

2

5-7 reps

RPE 9

3

Leg Extension

2

8-10 reps

RPE 10

4

Single Leg Press Calf Raise

3

8-10 reps

RPE 10

5

Abs Crunch (Weighted)

3

AMRAP

RPE 10

Day 2

1

High Bar Squat (Barbell)

2 Sets

5-7 Reps

@8

2

Leg Extension

2 Sets

8-10 Reps

@10

3

Leg Curl

3 Sets

8-10 Reps

@10

4

Single Leg Press Calf Raise

3 Sets

8-10 Reps

@10

5

Abs Crunch (Weighted)

3 Sets

AMRAP

@10

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

5-8 Reps

@9

2

Seated Row (Cable)

3 Sets

8-10 Reps

@10

3

Lateral Raise (Cable)

3 Sets

8-10 Reps

@10

4

Chest Supported Row (Machine)

3 Sets

8-10 Reps

@10

5

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

6

Bayesian Curl

3 Sets

8-10 Reps

@10

Day 1

1

Bench Press (Barbell)

2 Sets

1 Set

4-6 Reps

9-11 Reps

@9

@9

2

Seated Wide-Grip Row (Cable)

3 Sets

8-10 Reps

@10

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

@9

4

Underhand Lat Pulldown

3 Sets

8-10 Reps

@10

5

Tricep Rope Push Down (Cable)

3 Sets

8-10 Reps

@10

6

Machine Preacher Curl

3 Sets

8-10 Reps

@10

Day 4

1

Romanian Deadlift (Barbell)

3 Sets

5-7 Reps

@8

2

Leg Press

2 Sets

5-7 Reps

@9

3

Leg Extension

2 Sets

8-10 Reps

@10

4

Single Leg Press Calf Raise

3 Sets

8-10 Reps

@10

5

Abs Crunch (Weighted)

3 Sets

AMRAP

@10