Program Description
A hybrid of hypertrophy focused workouts and functional fitness. The goal of this program is to increase cardio/endurance while also increasing muscle mass. This program is structured as a 4 day upper/lower split with each workout ending with a functional fitness circuit.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2024 09:09
- Last EditedJul 17, 2024 09:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Run
1
1 reps
6
Jump Rope
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Inverted Row
3
AMRAP
RPE 10
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6
500m Row
4
1 reps
7
Back Extension (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5 reps
RPE 9
2
Lunge (Bodyweight)
3
AMRAP
RPE 10
3
Hamstring Curl
3
12 reps
RPE 7
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Box Jump
4
10 reps
6
Reverse Abs Crunch (Bodyweight)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 7
2
Shrug (Dumbbell)
3
AMRAP
RPE 10
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
AMRAP
6
500m Row
4
1 reps
7
Ab Wheel
4
6 reps
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
10 Reps
@7
2
Inverted Row3 Sets
AMRAP
@10
3
One Arm Lateral Raise (Cable)3 Sets
12 Reps
@7
4
Bicep Curl (Cable)3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@7
6
500m Row4 Sets
1 Reps
7
Back Extension (Weighted)4 Sets
10 Reps
@8
Day 1
1
Belt Squat3 Sets
10 Reps
@8
2
Goblet Squat3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@7
4
Standing Calf Raise3 Sets
AMRAP
@10
5
Run1 Set
1 Reps
6
Jump Rope1 Set
100 Reps
Day 3
1
Belt Squat3 Sets
5 Reps
@9
2
Lunge (Bodyweight)3 Sets
AMRAP
@10
3
Hamstring Curl3 Sets
12 Reps
@7
4
Standing Calf Raise3 Sets
AMRAP
@10
5
Box Jump4 Sets
10 Reps
6
Reverse Abs Crunch (Bodyweight)4 Sets
10 Reps
Day 4
1
Seated Row (Cable)3 Sets
10 Reps
@7
2
Shrug (Dumbbell)3 Sets
AMRAP
@10
3
Preacher Curl (Dumbbell)3 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@7
5
Reverse Wrist Curl (Dumbbell)4 Sets
AMRAP
6
500m Row4 Sets
1 Reps
7
Ab Wheel4 Sets
6 Reps