Program Description
General hypertrophy
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 13, 2025 02:12
- Last EditedJan 13, 2025 06:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
6 reps
6 reps
RPE 8
RPE 6
RPE 7
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Back Extension
4
6-12 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Hammer Curl
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Leg Press (45 Degrees)
4
5-15 reps
RPE 9.5
3
Seated Hamstring Curl
4
6-12 reps
RPE 10
4
Straight Leg Calf Raise
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 7
RPE 6
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
4 reps
RPE 9
RPE 8
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
4 reps
RPE 10
RPE 9
2
Lat Pulldown
4
6-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Back Extension4 Sets
6-12 Reps
@9
3
Leg Extension4 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise3 Sets
6-12 Reps
@10
Day 2
1
T-Bar Row4 Sets
4-8 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
@9
3
Lateral Raise (Machine)3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
5
Hammer Curl3 Sets
6-10 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Leg Press (45 Degrees)4 Sets
5-15 Reps
@9.5
3
Seated Hamstring Curl4 Sets
6-12 Reps
@10
4
Straight Leg Calf Raise4 Sets
6-12 Reps
@10
Day 4
1
Bench Press (Paused)1 Set
3 Sets
4 Reps
6 Reps
@7
@6
2
Lat Pulldown4 Sets
6-12 Reps
@10
3
Lateral Raise (Dumbbell)3 Sets
6-12 Reps
@10
4
Preacher Curl (EZ Bar)3 Sets
5-10 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10