Program Description
HYPERTHROPHY
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 07, 2024 09:12
- Last EditedAug 28, 2024 06:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
2
Incline Bench Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
3
Cable Crossover
3
12-15 reps
RPE 10
4
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Barbell Row
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
3
Seated Row (Cable)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
3
12-15 reps
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
4
8-10 reps
RPE 9-10
7
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8-9
2
Leg Press
4
8-10 reps
RPE 8-9
3
Leg Curl
5
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Cable Crossover
3
12-15 reps
RPE 10
3
Overhead Press (Barbell)
4
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
12-15 reps
RPE 10
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
2
Seated Row (Cable)
4
12-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
4
Incline Curl (Dumbbell)
4
8-10 reps
RPE 10
5
Leg Press
5
8-10 reps
RPE 8-9
6
Seated Calf Raise
4
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Barbell Row3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
3
Seated Row (Cable)3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)3 Sets
12-15 Reps
@10
5
Pull-Up (Bodyweight)1 Set
AMRAP
@10
6
Bicep Curl (Barbell)4 Sets
8-10 Reps
@9-10
7
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
@9-10
Day 3
1
Squat (Barbell)4 Sets
8-10 Reps
@8-9
2
Leg Press4 Sets
8-10 Reps
@8-9
3
Leg Curl5 Sets
12-15 Reps
@10
4
Seated Calf Raise4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
@8-9
2
Cable Crossover3 Sets
12-15 Reps
@10
3
Overhead Press (Barbell)4 Sets
8-10 Reps
@8-9
4
Lateral Raise (Dumbbell)3 Sets
3 Sets
8-10 Reps
12-15 Reps
@10
@10
5
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)4 Sets
10-12 Reps
@10
Day 5
1
Lat Pulldown3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@10-10
2
Seated Row (Cable)4 Sets
12-15 Reps
@10
3
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@8-9
4
Incline Curl (Dumbbell)4 Sets
8-10 Reps
@10
5
Leg Press5 Sets
8-10 Reps
@8-9
6
Seated Calf Raise4 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
2
Incline Bench Press (Dumbbell)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
3
Cable Crossover3 Sets
12-15 Reps
@10
4
Overhead Press (Barbell)4 Sets
8-10 Reps
@8-9
5
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@10
6
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)4 Sets
10-12 Reps
@10