Program Description
Hypertrophy and general strength
Program Overview
- LevelIntermediate
- GoalBodybuilding, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout100 minutes
- CreatedDec 23, 2023 09:13
- Last EditedSep 01, 2024 01:08
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9-10
2
Seated Row (Cable)
3
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9-10
2
Dip (Weighted)
2
5-8 reps
RPE 9-10
3
Lateral Raise (Cable)
3
6-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Hack Squat
2
6-10 reps
RPE 8-10
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Reverse Hyperextension
2
8-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 9-10
2
Seated Row (Cable)
3
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Bicep Curl (Machine)
2
6-10 reps
RPE 10
5
Pullover (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9-10
2
Seated Military Press (Barbell)
2
6-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5-8 reps
RPE 8-10
2
Good Morning
2
8-12 reps
RPE 8-9
3
Standing Calf Raise
3
6-12 reps
RPE 10
4
Reverse Hyperextension
2
8-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
Week 1
1 / 1 Weeks
Day 4
1
Chin-Up (Weighted)3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)3 Sets
6-10 Reps
@10
3
Single Arm Iso Row2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)2 Sets
6-10 Reps
@10
5
Pullover (Machine)2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
@10
Day 1
1
Chin-Up (Weighted)3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)3 Sets
6-10 Reps
@10
3
Single Arm Iso Row2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)2 Sets
6-10 Reps
@10
5
Pullover (Machine)2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)2 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)3 Sets
5-8 Reps
@9-10
2
Dip (Weighted)2 Sets
5-8 Reps
@9-10
3
Lateral Raise (Cable)3 Sets
6-12 Reps
@10
4
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
@10
5
Single Arm Pushdown2 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@8-9
2
Hack Squat2 Sets
6-10 Reps
@8-10
3
Standing Calf Raise3 Sets
6-12 Reps
@10
4
Reverse Hyperextension2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)2 Sets
6-10 Reps
@10
6
Cable Crunch2 Sets
8-12 Reps
@10
Day 6
1
Zercher Squat (Barbell)2 Sets
5-8 Reps
@8-10
2
Good Morning2 Sets
8-12 Reps
@8-9
3
Standing Calf Raise3 Sets
6-12 Reps
@10
4
Reverse Hyperextension2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)2 Sets
6-10 Reps
@10
6
Cable Crunch2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
@9-10
2
Seated Military Press (Barbell)2 Sets
6-10 Reps
@9-10
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
@10
5
Single Arm Pushdown2 Sets
8-12 Reps
@10