Anna’s hypertrophy

by Anna Pierre

Program Description

Good for people with weight lifting experience.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 24, 2025 03:58
Last Edited
Feb 24, 2025 04:21

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Squat (Barbell)

4

6 reps

RPE 6

2

Hammer Curl

3

10 reps

-

3A

Romanian Deadlift (Barbell)

4

10 reps

-

4

Chin-Up (Bodyweight)

3

8 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

6

Seated Shoulder Press (Dumbbell)

3

10 reps

-

Day 1

1A

Squat (Barbell)

4

6 reps

RPE 6

2

Hammer Curl

3

10 reps

-

3A

Romanian Deadlift (Barbell)

4

10 reps

-

4

Chin-Up (Bodyweight)

3

8 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

6

Seated Shoulder Press (Dumbbell)

3

10 reps

-

Day 1

1A

Squat (Barbell)

4

6 reps

RPE 6

2

Hammer Curl

3

10 reps

-

3A

Romanian Deadlift (Barbell)

4

10 reps

-

4

Chin-Up (Bodyweight)

3

8 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

6

Seated Shoulder Press (Dumbbell)

3

10 reps

-

Day 1

1A

Squat (Barbell)

4

6 reps

RPE 6

2

Hammer Curl

3

10 reps

-

3A

Romanian Deadlift (Barbell)

4

10 reps

-

4

Chin-Up (Bodyweight)

3

8 reps

-

5

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

6

Seated Shoulder Press (Dumbbell)

3

10 reps

-

Day 2

1

Deadlift (Paused)

4

6 reps

-

2

Tricep Kickback

4

10 reps

-

3

Front Squat (Barbell)

3

8 reps

-

4

Barbell Row

3

10 reps

-

5

Incline Bench Press (Barbell)

3

8 reps

-

6

Standing Calf Raise

3

15 reps

-

Day 1

1A

Squat (Barbell)

4 Sets

6 Reps

@6

2

Hammer Curl

3 Sets

10 Reps

-

3A

Romanian Deadlift (Barbell)

4 Sets

10 Reps

-

4

Chin-Up (Bodyweight)

3 Sets

8 Reps

-

5

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

6

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

-

Day 2

1

Deadlift (Paused)

4 Sets

6 Reps

-

2

Tricep Kickback

4 Sets

10 Reps

-

3

Front Squat (Barbell)

3 Sets

8 Reps

-

4

Barbell Row

3 Sets

10 Reps

-

5

Incline Bench Press (Barbell)

3 Sets

8 Reps

-

6

Standing Calf Raise

3 Sets

15 Reps

-