Program Description
The ultimate hypertrophy program to turn yourself into a barbarian.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 31, 2024 10:22
- Last EditedAug 20, 2024 04:44
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
4
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-10 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Skull Crusher
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Walking Lunge
2
20-30 reps
RPE 9
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 10
7
Wrist Curls
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Back Extension
3
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Power Shrug
2
5-8 reps
RPE 7
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@10
5
Hammer Curl2 Sets
8-12 Reps
@10
6
Skull Crusher2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8
3
Walking Lunge2 Sets
20-30 Reps
@9
4
Lying Leg Curl2 Sets
8-12 Reps
@10
5
Standing Calf Raise2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
7
Wrist Curls2 Sets
10-15 Reps
@9
Day 5
1
Leg Press3 Sets
6-10 Reps
@9
2
Back Extension3 Sets
10-15 Reps
@9
3
Leg Extension3 Sets
8-12 Reps
@10
4
Power Shrug2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)2 Sets
10-15 Reps
@10