Program Description
Strength and hypertrophy
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length2 weeks
- Time Per Workout60 minutes
- CreatedJun 20, 2024 08:23
- Last EditedJun 30, 2024 01:16
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Hamstring Curl
3
12 reps
RPE 8
4
Snatch Deadlift
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Snatch Deadlift
2
8 reps
RPE 8
4
Leg Extension
2
15 reps
RPE 10
5
Hamstring Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
12 reps
RPE 10
3
Pullover (Machine)
2
12 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
12 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Bent Over Row (Barbell)
2
12 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
5
Wrist Curls
2
15 reps
RPE 9
6
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
7 reps
RPE 8
2
Shoulder Press (Machine)
2
12 reps
RPE 8
3
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Zercher Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9.5
2
Squat (Smith Machine)
3
12 reps
RPE 8
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 8
Week 1
1 / 2 Weeks
Day 2
1
Bent Over Row (Barbell)3 Sets
12 Reps
@9
2
Pull-Up (Bodyweight)3 Sets
12 Reps
@10
3
Pullover (Machine)2 Sets
12 Reps
@8
4
Seated Row (Cable)3 Sets
10 Reps
@9
5
Rear Delt Fly (Machine)2 Sets
12 Reps
@8
Day 4
1
Tricep Pushdown (Cable)4 Sets
12 Reps
@9
2
Overhead Tricep Extension (Cable)2 Sets
10 Reps
@9
3
Bicep Curl (Dumbbell)3 Sets
10 Reps
@9
4
Preacher Curl (EZ Bar)2 Sets
12 Reps
@8
5
Wrist Curls2 Sets
15 Reps
@9
6
Overhead Press (Barbell)2 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)3 Sets
10 Reps
@9.5
2
Zercher Squat (Barbell)3 Sets
12 Reps
@8
3
Leg Extension2 Sets
15 Reps
@8
4
Hamstring Curl2 Sets
12 Reps
@8
Day 3
1
Bench Press (Paused)3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@9
3
Incline Chest Press (Machine)2 Sets
15 Reps
@9.5
4
Pec Deck (Machine)2 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)3 Sets
10 Reps
@9
2
Leg Extension3 Sets
12 Reps
@8
3
Hamstring Curl3 Sets
12 Reps
@8
4
Snatch Deadlift3 Sets
10 Reps
@9.5