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subham"s hypertrophy program

by Subham J.

Program Description

build muscles destroy enemies maximize aura in gym

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 25, 2025 02:36
  • Last Edited
    Oct 04, 2025 01:04

Summary

Unlock your muscle-building potential with Subham's Hypertrophy Program, an intensive 8-week journey designed for serious lifters. Committing to six days a week, this program focuses on compound and isolation exercises, including Deadlifts, Bench Presses, and Lat Pulldowns, ensuring you hit every major muscle group. Each workout is tailored to push your limits with varying rep ranges and intensities, promoting optimal growth and strength. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Front Delts
9.7%
Chest
9.2%
Triceps
8.9%
Quadriceps
8.8%
Glutes
8.6%
Lats
7.9%
Middle Delts
7.4%
Hamstrings
7%
Biceps
6.5%
Rear Delts
3.6%
Abs
3.3%
Lower Back
2.6%
Abductors
2.3%
Adductors
0.9%
Forearms
0.6%
Calves
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 7
3
Wide Grip Lat Pulldown
2
2
6 reps
8 reps
RPE 8
RPE 8
4
Half Kneeling Moto Row
2
12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9.5
6
Chest Supported T Bar Rowing
3
8 reps
RPE 8
7
Incline Curl (Dumbbell)
1
2
12 reps
15 reps
RPE 9
RPE 9
8
Upright Row (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 9
2
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
3
Deficit Push Up
1
1
15 reps
RPE 8
-
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Shoulder Press (Machine)
1
2
10 reps
12 reps
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
2
12 reps
15 reps
RPE 8.5
RPE 9
7
Cable Crunch
1
1
15 reps
20 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
2
12 reps
15 reps
RPE 8.5
RPE 9
3
Hip Abductor (Machine)
2
15 reps
RPE 8
4
Leg Curl
1
1
1
12 reps
15 reps
15 reps
RPE 8
RPE 8
RPE 9
5
Standing Calf Raise
1
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
8 reps
10 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell, Paused)
3
14 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 8
4
Face Pull
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Back Extension
1
1
1
10 reps
15 reps
20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Dumbbell)
1
1
12 reps
15 reps
RPE 9
RPE 9
7
Power Shrug
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
1
2
12 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
10 reps
12 reps
RPE 8
RPE 9
4
Pec Deck (Machine)
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
1
3
12 reps
15 reps
RPE 8
RPE 9
6
Cable Crunch
1
1
15 reps
20 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
12 reps
12 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12 reps
15 reps
RPE 8
RPE 9
5
Hip Thrust (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
2
Lat Pulldown (Single Arm)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Half Kneeling Moto Row
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9.5
@9.5
@9.5
6
Chest Supported T Bar Rowing
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@9
@9
@9
8
Upright Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
8 Reps
@8
@8
@9
@9
2
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
@9
3
Deficit Push Up
1 Set
1 Set
15 Reps
@8
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
7
Cable Crunch
1 Set
1 Set
15 Reps
20 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
6 Reps
8 Reps
@7
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8.5
@9
@9
3
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@8
@9
5
Standing Calf Raise
1 Set
@9.5
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9
2
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9
5
Back Extension
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@9
@9
7
Power Shrug
1 Set
1 Set
15 Reps
15 Reps
@8
@9
Day 5
1
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
15 Reps
@8
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9
3
Dip (Weighted)
1 Set
1 Set
10 Reps
12 Reps
@8
@9
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
15 Reps
@8
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
15 Reps
20 Reps
@8
@9
Day 6
1
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
3
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@8
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@9