Program Description
This program is easy to follow no matter how far you've progressed in your gym journey. There's no exercises that are way to difficult to set up, or understand. This program will help you with both strength and hypertrophy. If you follow this program as intended, you will surely get the best of both worlds.
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedSep 23, 2024 06:03
- Last EditedSep 23, 2024 08:06
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
6-8 reps
5-8 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
4-8 reps
RPE 6.5
RPE 9
RPE 10
4
Dip (Bodyweight)
1
4-20 reps
RPE 6
5
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 10
7
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9.5
8
Tricep Extension (Cable)
1
1
8-12 reps
8-10 reps
RPE 7.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-3 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
2
Standing Pullover (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-8 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7
Dead Hang
2
0.5 mins
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
9
Lying Leg Raise
3
1-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1-12 reps
2
Leg Extension
1
1-12 reps
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
1
2
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
6-8 reps
5-8 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
4-8 reps
RPE 6.5
RPE 9
RPE 10
4
Dip (Bodyweight)
1
4-20 reps
RPE 6
5
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 10
7
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9.5
8
Tricep Extension (Cable)
1
1
8-12 reps
8-10 reps
RPE 7.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-3 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
2
Standing Pullover (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-8 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7
Dead Hang
2
0.5 mins
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
9
Lying Leg Raise
3
1-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1-12 reps
2
Leg Extension
1
1-12 reps
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
1
2
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 7.5
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Leg Curl1 Set
1-12 Reps
2
Leg Extension1 Set
1-12 Reps
3
Hack Squat1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
5
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
6
Calf Raise (Leg Press)1 Set
1 Set
2 Sets
12-20 Reps
12-20 Reps
12-20 Reps
@6
@7.5
@10
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8.5
@10
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
5-8 Reps
@6
@8
@10
3
Chest Fly (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
4-8 Reps
@6.5
@9
@10
4
Dip (Bodyweight)1 Set
4-20 Reps
@6
5
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@10
6
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7.5
@10
7
Face Pull1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9.5
8
Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-10 Reps
@7.5
@10
9
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
Day 2
1
Clean Deadlift1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-3 Reps
@6
@7.5
@9
@10
2
Standing Pullover (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
3
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@6
@8
@10
4
Dumbbell Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
@6
@8
@10
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-8 Reps
@6
@8
@10
6
Hammer Curl (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
7
Dead Hang2 Sets
0.5 mins
8
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
9
Lying Leg Raise3 Sets
1-15 Reps
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8.5
@10
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
5-8 Reps
@6
@8
@10
3
Chest Fly (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
4-8 Reps
@6.5
@9
@10
4
Dip (Bodyweight)1 Set
4-20 Reps
@6
5
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@10
6
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7.5
@10
7
Face Pull1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9.5
8
Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-10 Reps
@7.5
@10
9
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
Day 5
1
Clean Deadlift1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-3 Reps
@6
@7.5
@9
@10
2
Standing Pullover (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
3
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@6
@8
@10
4
Dumbbell Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
@6
@8
@10
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-8 Reps
@6
@8
@10
6
Hammer Curl (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
7
Dead Hang2 Sets
0.5 mins
8
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
9
Lying Leg Raise3 Sets
1-15 Reps
Day 6
1
Leg Curl1 Set
1-12 Reps
2
Leg Extension1 Set
1-12 Reps
3
Hack Squat1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
4
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
5
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
6
Calf Raise (Leg Press)1 Set
1 Set
2 Sets
12-20 Reps
12-20 Reps
12-20 Reps
@6
@7.5
@10