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ULCUL

by Johnnyutah99
4.0
(1 rating)

Program Description

Hypertrophy HIT

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 03, 2024 10:55
  • Last Edited
    Jun 04, 2024 08:28
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 9.5
2
Chest Fly (Cable)
2
8-12 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Push Up
1
AMRAP
RPE 9.5
7
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8.5
2
Leg Extension
3
8-12 reps
RPE 10
3
Nordic Curl
2
15-20 reps
RPE 9.5
4
Lateral Lunge (Weighted)
2
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 9
6
Hip Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
15-30 mins
RPE 6
2
Suitcase Carry
3
1-2 mins
RPE 8
3
Wrist Curls
3
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Face Pull
2
AMRAP
RPE 9
6
Copenhagen Plank
2
1-3 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 9
2
Rear Delt Row
2
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Bicep Curl (Barbell)
2
AMRAP
RPE 9.5
7
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
8
Roman Chair Sit Up
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
AMRAP
RPE 9
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9.5
4
Glute-Ham Raise
3
AMRAP
-
5
Trap Bar Deadlift
3
6-10 reps
RPE 9
6
Standing Calf Raise
2
AMRAP
-
7
Goblet Squat
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 3
1
Light Jog
1 Set
15-30 mins
@6
2
Suitcase Carry
3 Sets
1-2 mins
@8
3
Wrist Curls
3 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Face Pull
2 Sets
AMRAP
@9
6
Copenhagen Plank
2 Sets
1-3 mins
@9
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8.5
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Nordic Curl
2 Sets
15-20 Reps
@9.5
4
Lateral Lunge (Weighted)
2 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@9
6
Hip Extension
3 Sets
10-15 Reps
@8
Day 5
1
Hip Abductor (Machine)
2 Sets
AMRAP
@9
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9.5
4
Glute-Ham Raise
3 Sets
AMRAP
-
5
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
6
Standing Calf Raise
2 Sets
AMRAP
-
7
Goblet Squat
2 Sets
AMRAP
-
Day 1
1
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
2
Chest Fly (Cable)
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@9
4
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Push Up
1 Set
AMRAP
@9.5
7
Roman Chair Sit Up
2 Sets
AMRAP
@9.5
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@9
2
Rear Delt Row
2 Sets
8-12 Reps
@8.5
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Shrug (Dumbbell)
2 Sets
AMRAP
@9
6
Bicep Curl (Barbell)
2 Sets
AMRAP
@9.5
7
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
8
Roman Chair Sit Up
2 Sets
AMRAP
@9.5