4.0
(1 rating)
Program Description
Personal general hypertrophy upper/lower program in preparation for strength blocks. 4 weeks accumulation + 1 week de-load. Schedule: Monday, Tuesday, Thursday, Friday.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedJun 30, 2024 05:03
- Last EditedJun 30, 2024 08:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pendlay Row
3
10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Pendlay Row
3
10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Pendlay Row
3
10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Pendlay Row
3
10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
3B
Lat Pulldown
3
10-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
5B
Bicep Curl (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 6
2
Pendlay Row
2
8 reps
RPE 6
3A
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 6
3B
Lat Pulldown
1
10-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6
5A
Tricep Pushdown (Cable)
1
15-20 reps
RPE 6
5B
Bicep Curl (Cable)
1
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
4B
Seated Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
4A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Seated Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
1
10-15 reps
RPE 6
4A
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 6
4B
Seated Calf Raise
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
8-12 reps
RPE 7
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 8
5B
Hammer Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 8
2
Shrug (Dumbbell)
3
8-12 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 8
5B
Hammer Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
8-12 reps
RPE 9
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 9
3B
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 9
5B
Hammer Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
RPE 10
2
Shrug (Dumbbell)
3
8-12 reps
RPE 10
3A
Incline Bench Press (Barbell)
3
10-15 reps
RPE 10
3B
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
5A
Tricep Extension (Cable)
3
15-20 reps
RPE 10
5B
Hammer Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
8 reps
RPE 6
2
Shrug (Dumbbell)
2
8-12 reps
RPE 6
3A
Incline Bench Press (Barbell)
1
10-15 reps
RPE 6
3B
Seated Row (Cable)
1
10-15 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 6
5A
Tricep Extension (Cable)
1
15-20 reps
RPE 6
5B
Hammer Curl
1
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Pendulum Squat
3
10 reps
RPE 7
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8
4B
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2
Pendulum Squat
3
10 reps
RPE 9
3
Leg Curl
3
15-20 reps
RPE 9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 9
4B
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 10
2
Pendulum Squat
3
10 reps
RPE 10
3
Leg Curl
3
15-20 reps
RPE 10
4A
Upright Row (Barbell)
3
10-15 reps
RPE 10
4B
Seated Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 6
2
Pendulum Squat
2
8 reps
RPE 6
3
Leg Curl
1
15-20 reps
RPE 6
4A
Upright Row (Barbell)
2
10-15 reps
RPE 6
4B
Seated Calf Raise
2
10-15 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
@7
2
Pendlay Row3 Sets
10 Reps
@7
3A
Seated Shoulder Press (Dumbbell)3 Sets
10-15 Reps
@9
3B
Lat Pulldown3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@8
5A
Tricep Pushdown (Cable)3 Sets
15-20 Reps
@8
5B
Bicep Curl (Cable)3 Sets
15-20 Reps
@8
Day 2
1
Squat (Barbell)3 Sets
10 Reps
@7
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7
3
Leg Press (45 Degrees)3 Sets
10-15 Reps
@9
4A
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
@8
4B
Seated Calf Raise3 Sets
10-15 Reps
@8
Day 3
1
Seated Military Press (Barbell)3 Sets
10 Reps
@7
2
Shrug (Dumbbell)3 Sets
8-12 Reps
@7
3A
Incline Bench Press (Barbell)3 Sets
10-15 Reps
@9
3B
Seated Row (Cable)3 Sets
10-15 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@8
5A
Tricep Extension (Cable)3 Sets
15-20 Reps
@8
5B
Hammer Curl3 Sets
15-20 Reps
@8
Day 4
1
Deadlift (Barbell)3 Sets
10 Reps
@7
2
Pendulum Squat3 Sets
10 Reps
@7
3
Leg Curl3 Sets
15-20 Reps
@9
4A
Upright Row (Barbell)3 Sets
10-15 Reps
@8
4B
Seated Calf Raise3 Sets
10-15 Reps
@8