Program Description
This program is designed for lifters with hypertrophy goals and strength goals.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedDec 21, 2024 03:23
- Last EditedDec 27, 2024 12:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
RPE 8
2
Pull-Up (Bodyweight)
5
7 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
7 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
7 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)5 Sets
7 Reps
@8
2
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8
3
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
4
Leg Extension3 Sets
15 Reps
@8.5
5
Standing Calf Raise3 Sets
12 Reps
@9
6
Dragon Fly3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)5 Sets
7 Reps
@8
2
Barbell Row3 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)3 Sets
12 Reps
@9
4
Hammer Curl3 Sets
15 Reps
@9
5
Bench Press (Close Grip)3 Sets
15 Reps
@8.5
6
Cable Crunch3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)5 Sets
7 Reps
@8
2
Pull-Up (Bodyweight)5 Sets
7 Reps
@8
3
Chest Fly (Cable)2 Sets
12 Reps
@9
4
Barbell Row2 Sets
12 Reps
@9
5
Lateral Raise (Cable)3 Sets
15 Reps
@8.5