Program Description
Hypertrophy block
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedFeb 17, 2024 06:52
- Last EditedSep 03, 2024 02:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
1 reps
RPE 9
3
Pull-Up (Weighted)
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Glute Bridge (Dumbbell)
3
15 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
4 reps
RPE 6
2
Squat (Paused)
4
4 reps
RPE 6
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
4 reps
RPE 7
2
Squat (Paused)
4
4 reps
RPE 7
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
4
Walking Lunge
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 6
3
Hammer Curl
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Hammer Curl
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
3
5 reps
RPE 6
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
5 reps
RPE 6
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
4 reps
RPE 6
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Tempo Squat (Barbell)
4
4 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
3
5 reps
RPE 6
2
Bent Over Row (Barbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
12 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
3
5 reps
RPE 6
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
3
Dip (Weighted)
4
12 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
1
6 reps
8 reps
RPE 7
RPE 7
3
Dip (Weighted)
4
10 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench
4
4 reps
RPE 7
2
Bent Over Row (Barbell)
3
1
6 reps
8 reps
RPE 8
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Reps
@9
2
Bench Press (Barbell)1 Set
1 Reps
@9
3
Pull-Up (Weighted)1 Set
1 Reps
@9
Day 3
1
Leg Extension3 Sets
15 Reps
@6
2
Leg Curl3 Sets
15 Reps
@6
3
Tempo Squat (Barbell)3 Sets
5 Reps
@6
4
Hip Abductor (Machine)3 Sets
15 Reps
@7
5
Hip Adductor (Machine)3 Sets
15 Reps
@7
Day 4
1
Tempo Bench3 Sets
5 Reps
@6
2
Bent Over Row (Barbell)3 Sets
8 Reps
@6
3
Dip (Weighted)3 Sets
12 Reps
@7
4
Preacher Curl (Dumbbell)3 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown3 Sets
12 Reps
@6
2
Bench Press (Barbell)3 Sets
10 Reps
@6
3
Hammer Curl3 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
@6