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Hill Giant

by zcd
12 athletes joined

Program Description

Heavily inspired by Tactical Barbell Zulu HT Progression: Autoregulation - Make the last set of your main lift on week 3 an AMRAP. Use your # of reps to calculate your new 1RM for the next cycle Or Standard progression - Add +5lbs to upper body lifts and +10lbs to lower body lifts for the next cycle Conditioning options on off days: Hill sprints 30 meters for 5 to 10 rounds Walk 30-60 mins Ruck 30-60 mins with 10 to 50lbs Light jogging 20-30 mins For hardgainers keep to the minimum time for all of the above

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2025 04:49
  • Last Edited
    Nov 11, 2025 09:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
10.8%
Glutes
10%
Lower Back
8.6%
Front Delts
8.6%
Chest
8%
Hamstrings
7.8%
Abs
7.5%
Lats
7.5%
Quadriceps
6.6%
Biceps
6.6%
Middle Delts
5.5%
Forearms
0.8%
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5 reps
75%
2
Belt Squat
4
10 reps
65%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
4 reps
80%
2
Belt Squat
4
8 reps
70%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
3 reps
85%
2
Belt Squat
4
6 reps
75%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
65%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
70%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
75%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5 reps
75%
2
Overhead Press (Dumbbell)
4
10 reps
65%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
4 reps
80%
2
Overhead Press (Dumbbell)
4
8 reps
70%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
3 reps
85%
2
Overhead Press (Dumbbell)
4
6 reps
75%
3
Pull-Up (Bodyweight)
3
12 reps
-
4A
Chest Supported Row (Dumbbell)
3
12 reps
60%
4B
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
65%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3A
Dip (Bodyweight)
3
12 reps
-
3B
Back Extension
3
12 reps
-
4A
Bicep Curl (Dumbbell)
3
12 reps
60%
4B
Shrug (Dumbbell)
3
12 reps
60%
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Dumbbell)
4 Sets
5 Reps
75%
2
Belt Squat
4 Sets
10 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
60%
4B
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
65%
3A
Dip (Bodyweight)
3 Sets
12 Reps
-
3B
Back Extension
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
60%
4B
Shrug (Dumbbell)
3 Sets
12 Reps
60%
Day 3
1
Belt Squat
4 Sets
5 Reps
75%
2
Overhead Press (Dumbbell)
4 Sets
10 Reps
65%
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
60%
4B
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
65%
3A
Dip (Bodyweight)
3 Sets
12 Reps
-
3B
Back Extension
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
60%
4B
Shrug (Dumbbell)
3 Sets
12 Reps
60%