Program Description
This is a full body program based on the algorithm of RP Hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMay 28, 2024 11:25
- Last EditedAug 26, 2024 06:19
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 7
2
Push Up
2
RPE 7
3
Tricep Pushdown (Cable)
2
RPE 7
4
Front Raise (Barbell)
3
RPE 7
5
Leg Press
2
RPE 7
6
Split Squat (Dumbbell)
2
RPE 7
7
Back Raise 45°
1
RPE 7
8
Stair Calves
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 8
2
Push Up
2
RPE 8
3
Tricep Pushdown (Cable)
2
RPE 8
4
Front Raise (Barbell)
3
RPE 8
5
Leg Press
2
RPE 8
6
Split Squat (Dumbbell)
2
RPE 8
7
Back Raise 45°
1
RPE 8
8
Stair Calves
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 8.5
2
Push Up
2
RPE 8.5
3
Tricep Pushdown (Cable)
2
RPE 8.5
4
Front Raise (Barbell)
3
RPE 8.5
5
Leg Press
2
RPE 8.5
6
Split Squat (Dumbbell)
2
RPE 8.5
7
Back Raise 45°
1
RPE 8.5
8
Stair Calves
2
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 9
2
Push Up
2
RPE 9
3
Tricep Pushdown (Cable)
2
RPE 9
4
Front Raise (Barbell)
3
RPE 9
5
Leg Press
2
RPE 9
6
Split Squat (Dumbbell)
2
RPE 9
7
Back Raise 45°
1
RPE 9
8
Stair Calves
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Push Up
2
RPE 10
3
Tricep Pushdown (Cable)
2
RPE 10
4
Front Raise (Barbell)
3
RPE 10
5
Leg Press
2
RPE 10
6
Split Squat (Dumbbell)
2
RPE 10
7
Back Raise 45°
1
RPE 10
8
Stair Calves
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 6
2
Push Up
2
RPE 6
3
Tricep Pushdown (Cable)
2
RPE 6
4
Front Raise (Barbell)
3
RPE 6
5
Leg Press
2
RPE 6
6
Split Squat (Dumbbell)
2
RPE 6
7
Back Raise 45°
1
RPE 6
8
Stair Calves
2
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 7
2
Chest Supported Row (Machine)
2
RPE 7
3
Spider Curl
3
RPE 7
4
Shrug (Dumbbell)
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 8
2
Chest Supported Row (Machine)
2
RPE 8
3
Spider Curl
3
RPE 8
4
Shrug (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 8.5
2
Chest Supported Row (Machine)
2
RPE 8.5
3
Spider Curl
3
RPE 8.5
4
Shrug (Dumbbell)
3
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 9
2
Chest Supported Row (Machine)
2
RPE 9
3
Spider Curl
3
RPE 9
4
Shrug (Dumbbell)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Spider Curl
3
RPE 10
4
Shrug (Dumbbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
RPE 6
2
Chest Supported Row (Machine)
2
RPE 6
3
Spider Curl
3
RPE 6
4
Shrug (Dumbbell)
3
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 7
2
Dip (Assisted)
2
RPE 7
3
Incline Bench Press (Dumbbell)
3
RPE 7
4
Chest Press (Machine)
2
RPE 7
5
Deadlift (Barbell)
2
RPE 7
6
Leg Extension
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 8
2
Dip (Assisted)
2
RPE 8
3
Incline Bench Press (Dumbbell)
3
RPE 8
4
Chest Press (Machine)
2
RPE 8
5
Deadlift (Barbell)
2
RPE 8
6
Leg Extension
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 8.5
2
Dip (Assisted)
2
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
RPE 8.5
4
Chest Press (Machine)
2
RPE 8.5
5
Deadlift (Barbell)
2
RPE 8.5
6
Leg Extension
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 9
2
Dip (Assisted)
2
RPE 9
3
Incline Bench Press (Dumbbell)
3
RPE 9
4
Chest Press (Machine)
2
RPE 9
5
Deadlift (Barbell)
2
RPE 9
6
Leg Extension
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 10
2
Dip (Assisted)
2
RPE 10
3
Incline Bench Press (Dumbbell)
3
RPE 10
4
Chest Press (Machine)
2
RPE 10
5
Deadlift (Barbell)
2
RPE 10
6
Leg Extension
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
2
RPE 6
2
Dip (Assisted)
2
RPE 6
3
Incline Bench Press (Dumbbell)
3
RPE 6
4
Chest Press (Machine)
2
RPE 6
5
Deadlift (Barbell)
2
RPE 6
6
Leg Extension
2
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 7
2
Bicep Curl (Dumbbell)
3
RPE 7
3
Dumbbell Row
2
RPE 7
4
Face Pull (Dumbbell
3
RPE 7
5
Single-Leg Leg Curl
1
RPE 7
6
Calf Raise (Leg Press)
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 8
2
Bicep Curl (Dumbbell)
3
RPE 8
3
Dumbbell Row
2
RPE 8
4
Face Pull (Dumbbell
3
RPE 8
5
Single-Leg Leg Curl
1
RPE 8
6
Calf Raise (Leg Press)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 8.5
2
Bicep Curl (Dumbbell)
3
RPE 8.5
3
Dumbbell Row
2
RPE 8.5
4
Face Pull (Dumbbell
3
RPE 8.5
5
Single-Leg Leg Curl
1
RPE 8.5
6
Calf Raise (Leg Press)
2
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Bicep Curl (Dumbbell)
3
RPE 9
3
Dumbbell Row
2
RPE 9
4
Face Pull (Dumbbell
3
RPE 9
5
Single-Leg Leg Curl
1
RPE 9
6
Calf Raise (Leg Press)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 10
2
Bicep Curl (Dumbbell)
3
RPE 10
3
Dumbbell Row
2
RPE 10
4
Face Pull (Dumbbell
3
RPE 10
5
Single-Leg Leg Curl
1
RPE 10
6
Calf Raise (Leg Press)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 6
2
Bicep Curl (Dumbbell)
3
RPE 6
3
Dumbbell Row
2
RPE 6
4
Face Pull (Dumbbell
3
RPE 6
5
Single-Leg Leg Curl
1
RPE 6
6
Calf Raise (Leg Press)
2
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)2 Sets
@7
2
Push Up2 Sets
@7
3
Tricep Pushdown (Cable)2 Sets
@7
4
Front Raise (Barbell)3 Sets
@7
5
Leg Press2 Sets
@7
6
Split Squat (Dumbbell)2 Sets
@7
7
Back Raise 45°1 Set
@7
8
Stair Calves2 Sets
@7
Day 2
1
Lat Pulldown (Close Grip)2 Sets
@7
2
Chest Supported Row (Machine)2 Sets
@7
3
Spider Curl3 Sets
@7
4
Shrug (Dumbbell)3 Sets
@7
Day 4
1
Bicep Curl (Cable)3 Sets
@7
2
Bicep Curl (Dumbbell)3 Sets
@7
3
Dumbbell Row2 Sets
@7
4
Face Pull (Dumbbell3 Sets
@7
5
Single-Leg Leg Curl1 Set
@7
6
Calf Raise (Leg Press)2 Sets
@7
Day 3
1
Overhead Extension (EZ Bar)2 Sets
@7
2
Dip (Assisted)2 Sets
@7
3
Incline Bench Press (Dumbbell)3 Sets
@7
4
Chest Press (Machine)2 Sets
@7
5
Deadlift (Barbell)2 Sets
@7
6
Leg Extension2 Sets
@7