Hypertrophy and strength by painalert

by Dymitr Y.

2 athletes joined

Program Description

Try not to die

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
80 minutes
Created
Mar 12, 2024 08:08
Last Edited
May 09, 2024 03:17

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WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

2 reps

2 reps

3 reps

5 reps

8 reps

70%

80%

95%

90%

80%

75%

2

Incline Bench Press (Barbell)

1

1

1

10 reps

8 reps

6 reps

60%

70%

80%

3

Tricep Pushdown (Cable)

3

8 reps

RPE 8

4

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

5

Dip (Bodyweight)

2

1

10-12 reps

10-15 reps

RPE 7.5

RPE 9.5

Day 1

1

Overhead Press (Barbell)

1

1

1

1

1

1

5 reps

2 reps

2 reps

3 reps

5 reps

8 reps

70%

80%

95%

90%

80%

75%

2

Lat Pulldown

3

8-10 reps

RPE 8

3

Chest Supported Row (Machine)

2

1

10 reps

12 reps

RPE 9.5

RPE 9.5

4

Bicep Curl (EZ Bar)

3

10 reps

RPE 9

5

Face Pull

3

10 reps

RPE 7

Day 2

1

Lat Pulldown

3

8-10 reps

RPE 8

2

Chest Supported Row (Machine)

2

1

10 reps

12 reps

RPE 9.5

RPE 9.5

3

Overhead Press (Barbell)

3

1

6 reps

8 reps

75%

70%

4

Bicep Curl (EZ Bar)

3

10 reps

RPE 9

5

Face Pull

3

10 reps

RPE 7

Day 2

1

Bench Press (Barbell)

1

4

8 reps

8 reps

70%

75%

2

Incline Bench Press (Barbell)

1

1

1

10 reps

8 reps

8 reps

60%

70%

75%

3

Tricep Pushdown (Cable)

3

8 reps

RPE 8

4

Lateral Raise (Dumbbell)

4

10 reps

RPE 8

5

Dip (Bodyweight)

2

1

10-12 reps

10-15 reps

RPE 7.5

RPE 9.5

Day 3

1

Squat (Barbell)

1

1

1

1

1

1

3 reps

3 reps

2 reps

3 reps

5 reps

8 reps

70%

80%

95%

90%

80%

75%

2

Deadlift (Barbell)

4

8 reps

75%

3

Leg Curl

2

10 reps

RPE 8

4

Leg Extension

2

10 reps

RPE 8

5

Side Crunch (Cable)

3

10-12 reps

RPE 7.5

Day 3

1

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

2 reps

3 reps

5 reps

8 reps

70%

80%

95%

90%

80%

75%

2

Squat (Barbell)

4

8 reps

75%

3

Leg Curl

2

10 reps

RPE 8

4

Leg Extension

2

10 reps

RPE 8

5

Side Crunch (Cable)

3

10-12 reps

RPE 7.5

Day 2

1

Lat Pulldown

3 Sets

8-10 Reps

@8

2

Chest Supported Row (Machine)

2 Sets

1 Set

10 Reps

12 Reps

@9.5

@9.5

3

Overhead Press (Barbell)

3 Sets

1 Set

6 Reps

8 Reps

75%

70%

4

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@9

5

Face Pull

3 Sets

10 Reps

@7

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

2 Reps

2 Reps

3 Reps

5 Reps

8 Reps

70%

80%

95%

90%

80%

75%

2

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

60%

70%

80%

3

Tricep Pushdown (Cable)

3 Sets

8 Reps

@8

4

Lateral Raise (Dumbbell)

4 Sets

10 Reps

@8

5

Dip (Bodyweight)

2 Sets

1 Set

10-12 Reps

10-15 Reps

@7.5

@9.5

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

3 Reps

2 Reps

3 Reps

5 Reps

8 Reps

70%

80%

95%

90%

80%

75%

2

Deadlift (Barbell)

4 Sets

8 Reps

75%

3

Leg Curl

2 Sets

10 Reps

@8

4

Leg Extension

2 Sets

10 Reps

@8

5

Side Crunch (Cable)

3 Sets

10-12 Reps

@7.5