Program Description
Achieve a V-Shape look while balancing strength with hypertrophy
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedMar 10, 2024 11:57
- Last EditedMay 14, 2024 03:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Stiff Leg Deadlift
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
83%
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
15 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Stiff Leg Deadlift
3
10 reps
RPE 9
3
Leg Press (45 Degrees)
3
15 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Stiff Leg Deadlift
3
10 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
15 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
80%
2
Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
83%
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
85%
2
Lat Pulldown
3
10 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3 reps
90%
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Pec Deck (Machine)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2
Front Raise
3
10 reps
RPE 8
3
Skull Crusher
3
15 reps
RPE 8
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
83%
2
Front Raise
3
10 reps
RPE 8.5
3
Skull Crusher
3
15 reps
RPE 8.5
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
85%
2
Front Raise
3
10 reps
RPE 9
3
Skull Crusher
3
15 reps
RPE 9
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Front Raise
3
10 reps
RPE 9.5
3
Skull Crusher
3
15 reps
RPE 9.5
4
Reverse Pec Deck
3
10 reps
RPE 9
5
Incline Bench Press (Dumbbell)
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Hack Squat
3
10 reps
RPE 8
3
Good Morning
3
15 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
83%
2
Hack Squat
3
10 reps
RPE 8.5
3
Good Morning
3
15 reps
RPE 8.5
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Hack Squat
3
10 reps
RPE 9
3
Good Morning
3
15 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Hack Squat
3
10 reps
RPE 9.5
3
Good Morning
3
15 reps
RPE 9.5
4
Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
80%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
83%
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Chest Press (Machine)
3
15 reps
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
85%
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Chest Press (Machine)
3
15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
90%
2
Seated Row (Cable)
3
10 reps
RPE 9.5
3
Chest Press (Machine)
3
15 reps
RPE 9.5
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
5
Preacher Curl (Barbell)
4
25 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
80%
2
Stiff Leg Deadlift3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)3 Sets
15 Reps
@8
4
Leg Extension3 Sets
10 Reps
@9
5
Seated Calf Raise4 Sets
25 Reps
@9.5
Day 3
1
Overhead Press (Barbell)4 Sets
6 Reps
80%
2
Front Raise3 Sets
10 Reps
@8
3
Skull Crusher3 Sets
15 Reps
@8
4
Reverse Pec Deck3 Sets
10 Reps
@9
5
Incline Bench Press (Dumbbell)4 Sets
25 Reps
@9.5
Day 4
1
Deadlift (Barbell)4 Sets
6 Reps
80%
2
Hack Squat3 Sets
10 Reps
@8
3
Good Morning3 Sets
15 Reps
@8
4
Leg Curl3 Sets
10 Reps
@9
5
Standing Calf Raise4 Sets
25 Reps
@9.5
Day 5
1
Pull-Up (Weighted)4 Sets
6 Reps
80%
2
Seated Row (Cable)3 Sets
10 Reps
@8
3
Chest Press (Machine)3 Sets
15 Reps
@8
4
One Arm Lateral Raise (Cable)3 Sets
10 Reps
@9
5
Preacher Curl (Barbell)4 Sets
25 Reps
@9.5
Day 2
1
Bent Over Row (Barbell)4 Sets
6 Reps
80%
2
Lat Pulldown3 Sets
10 Reps
@8
3
Pec Deck (Machine)3 Sets
15 Reps
@8
4
One Arm Lateral Raise (Dumbbell)3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)4 Sets
25 Reps
@9.5