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RP Hypertrophy 6x4

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4 athletes joined

Program Description

This is a full body program based on the algorithm of RP Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 28, 2024 11:25
  • Last Edited
    Nov 05, 2024 11:16
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4.8 Stars with 10, 000+ Ratings
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 Up
2 Sets
@7
3
Tricep Pushdown (Cable)
2 Sets
@7
4
Front Raise (Barbell)
3 Sets
@7
5
Leg Press
2 Sets
@7
6
Split Squat (Dumbbell)
2 Sets
@7
7
Back Raise 45°
1 Set
@7
8
Stair Calves
2 Sets
@7
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
@7
2
Chest Supported Row (Machine)
2 Sets
@7
3
Spider Curl
3 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 Row
2 Sets
@7
4
Face Pull (Dumbbell
3 Sets
@7
5
Single-Leg Leg Curl
1 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 Extension
2 Sets
@7