logo
BoostcampPNG

HP Hypertrophy Program

by Joshua W.

Program Description

HP(Hybrid/PPL) Hypertrophy is a program designed to build strength and size while also training for running a 10k A 4 day weightlifting routine, partnered with a running routine. Push: Chest, Triceps, Shoulders Pull: Back, Biceps, some shoulders Legs: Legs, Shoulders(don't worry I'll explain) Upper: Full upper body day Always run after your strength training but preferably on completely different days. I'd recommend breaking up your runs into 3 runs per week, 2 light runs, 1 medium intensity run. Make week 6 your long run to test progress. 1st week: 4 miles 2nd week: 4 miles 3rd week: 6 miles 4th week: 6 miles 5th week: 7 miles 6th week: 8 miles (high intensity) 7th week: 8 miles 8th week: 9 miles 9th week: 9 miles 10th week: 10 miles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2024 10:55
  • Last Edited
    Jun 18, 2025 10:47

Summary

Unlock your muscle-building potential with the HP Hypertrophy Program, a comprehensive 10-week training plan designed for serious lifters. Committing to four days a week, you'll engage in targeted workouts focusing on major muscle groups, including legs, back, and shoulders, utilizing a mix of barbell, machine, and dumbbell exercises. Each session is structured to progressively challenge your strength and endurance, ensuring you maximize hypertrophy and achieve noticeable gains. Get ready to transform your physique and elevate your training game!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Front Raise
3
12 reps
RPE 7
6
Chest Press (Machine)
3
8 reps
RPE 7
7
Pec Deck (Machine)
2
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Dumbbell Row
3
8 reps
RPE 7
3
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
6
Front Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Fly (Dumbbell)
2
12 reps
RPE 7
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
Front Raise
2
12 reps
RPE 7
5
Pull-Up (Bodyweight)
3
8 reps
RPE 7
6
Pullover (Dumbbell)
3
8 reps
RPE 7
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 10 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Leg Extension
3 Sets
12 Reps
@7
3
Leg Press
3 Sets
8 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@7
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
6
Front Raise
2 Sets
12 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Dumbbell Row
3 Sets
8 Reps
@7
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@7
5
Alternating Dumbbell Curl
3 Sets
8 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Front Raise
3 Sets
12 Reps
@7
6
Chest Press (Machine)
3 Sets
8 Reps
@7
7
Pec Deck (Machine)
2 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7
2
Pec Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@7
4
Front Raise
2 Sets
12 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
6
Pullover (Dumbbell)
3 Sets
8 Reps
@7
7
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@7