Program Description
This is just a generic upper/lower hypertrophy plan. Unexciting, but effective.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentAt Home
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 08, 2024 11:42
- Last EditedAug 12, 2024 07:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Bent Over Row (Dumbbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Chest Supported Row (Machine)
3
8-15 reps
4A
Bicep Curl (EZ Bar)
3
12-15 reps
4B
Overhead Tricep Extension (Cable)
3
12-15 reps
4C
Lateral Raise (Dumbbell)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
4A
Seated Hamstring Curl
3
8-15 reps
4B
Leg Extension
3
15-20 reps
5
Standing Calf Raise
4
10-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-8 reps
1B
Pull-Up (Bodyweight)
3
6-12 reps
2A
Chest Press (Machine)
3
6-12 reps
2B
Bent Over Row (Barbell)
3
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
3
6-12 reps
3B
Seated Row (Cable)
3
8-15 reps
4A
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
4C
Lateral Raise (Machine)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
2
Back Extension
3
8-12 reps
3
Leg Press
3
10-12 reps
4
Hip Thrust (Barbell)
3
12-15 reps
5A
Nordic Curl
3
6-8 reps
5B
Leg Extension
3
15-20 reps
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
8-12 Reps
1B
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
3B
Chest Supported Row (Machine)3 Sets
8-15 Reps
4A
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
4B
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
4C
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)3 Sets
6-8 Reps
1B
Pull-Up (Bodyweight)3 Sets
6-12 Reps
2A
Chest Press (Machine)3 Sets
6-12 Reps
2B
Bent Over Row (Barbell)3 Sets
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
3B
Seated Row (Cable)3 Sets
8-15 Reps
4A
Reverse Bicep Curl (Dumbbell)3 Sets
12-15 Reps
4B
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
4C
Lateral Raise (Machine)3 Sets
12-15 Reps
Day 4
1
Front Squat (Barbell)4 Sets
6-8 Reps
2
Back Extension3 Sets
8-12 Reps
3
Leg Press3 Sets
10-12 Reps
4
Hip Thrust (Barbell)3 Sets
12-15 Reps
5A
Nordic Curl3 Sets
6-8 Reps
5B
Leg Extension3 Sets
15-20 Reps
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
3
Bulgarian Split Squat (Dumbbell)2 Sets
10-12 Reps
4A
Seated Hamstring Curl3 Sets
8-15 Reps
4B
Leg Extension3 Sets
15-20 Reps
5
Standing Calf Raise4 Sets
10-25 Reps