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  • Hypertrophy Program

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    Jakob White
    54 views9 pages
    The document outlines a 4 week training program with details on exercises, sets, reps, and RPE for each body part on upper body, lower body, back and shoulder, and chest and arm days. It includes the lifter's max lifts for barbell squat, bench, and deadlift. Over the 4 weeks, the weight lifted and RPE increase to make the workouts more challenging as the program progresses.

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    Hypertrophy Program (1) (1).xlsx

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    The document outlines a 4 week training program with details on exercises, sets, reps, and RPE for each body part on upper body, lower body, back and shoulder, and chest and arm days. It includes the lifter's max lifts for barbell squat, bench, and deadlift. Over the 4 weeks, the weight lifted and RPE increase to make the workouts more challenging as the program progresses.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    54 views9 pages

    Hypertrophy Program

    Uploaded by

    Jakob White
    The document outlines a 4 week training program with details on exercises, sets, reps, and RPE for each body part on upper body, lower body, back and shoulder, and chest and arm days. It includes the lifter's max lifts for barbell squat, bench, and deadlift. Over the 4 weeks, the weight lifted and RPE increase to make the workouts more challenging as the program progresses.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 9

    Lift Maxes (KG)

    Barbell Squat Max -> 100


    Barbell Bench Max -> 100
    Deadlift Max -> 100
    Week 1
    Upper Body SETS RPE WEIGHT LIFTED
    Bench Press 3 sets of 4-6 RPE 9
    Weighted Pull Ups 2 sets of 6-10 RPE 8-9
    Chest supported row 2 sets of 8-12 RPE 8-9
    Weighted Dips/CG Bench 2 sets of 6-10 RPE 8-9
    Dumbbell Shoulder Press 3 sets of 6-10 RPE 8-9
    Pendlay Rows 3 sets of 4-6 RPE 8-9
    Skull Crushers 3 sets of 8-10 RPE 8-9
    EZ Bar Curls 3 sets of 6-10 RPE 8-9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 4-6 RPE 9
    Hack Squats 2 sets of 6-10 RPE 8-9
    Leg Extensions/Lunges 3 sets of 8-12 RPE 8-9
    Romanian Deadlifts 3 sets of 6-10 RPE 8-9
    Leg Curls 2 sets of 8-12 RPE 8-9
    Seated Calf Raise 2 sets of 8-12 RPE 8-9

    Back & Shoulders SETS RPE WEIGHT LIFTED


    Pendlay Rows 3 sets of 8 RPE 7
    Chest Supported Row 3 sets of 10-12 RPE 8-9
    Seated Cable Row 3 sets of 10-12 RPE 8-9
    Lat Pulldown 2 sets of 12-15 RPE 8-9
    Dumbbell Shoulder Press 3 sets of 8-12 RPE 8-9
    Face Pulls 2 sets of 10-12 RPE 8-9
    DB Side Lateral Raises 3 sets of 15-20 RPE 8-9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 10-12 RPE 7
    Hack Squats/Smith Machine 3 sets of 10-12 RPE 8-9
    Leg Press 2 sets of 15-20 RPE 8-9
    Leg Extensions 3 sets of 15-20 RPE 8-9
    Romanian Deadlift 3 sets of 8-12 RPE 8-9
    Lying Leg Curls 3 sets of 12-15 RPE 8-9
    Seated Calf Raises 3 sets of 15-20 RPE 8-9

    Chest & Arms SETS RPE WEIGHT LIFTED


    Incline Dumbbell Press 3 sets of 8-12 RPE 8-9
    Incline Chest Press 3 sets of 12-15 RPE 8-9
    Incline Cable Flys 3 sets of 15-20 RPE 8-9
    Preacher Curls 3 sets of 10-12 RPE 8-9
    DB Incline Curls 2 sets of 12-15 RPE 8-9
    Tricep Pulldowns straight bar 3 sets of 10-12 RPE 8-9
    Cable Pressdowns w/ Rope 3 sets of 12-15 RPE 8-9
    Week 2
    Upper Body SETS RPE WEIGHT LIFTED
    Bench Press 3 sets of 4-6 RPE 9
    Weighted Pull Ups 2 sets of 6-10 RPE 8-9
    Chest supported row 2 sets of 8-12 RPE 8-9
    Weighted Dips/CG Bench 2 sets of 6-10 RPE 8-9
    Dumbbell Shoulder Press 3 sets of 6-10 RPE 8-9
    Pendlay Rows 3 sets of 4-6 RPE 8-9
    Skull Crushers 3 sets of 8-10 RPE 8-9
    EZ Bar Curls 3 sets of 6-10 RPE 8-9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 4-6 RPE 9
    Hack Squats 2 sets of 6-10 RPE 8-9
    Leg Extensions/Lunges 3 sets of 8-12 RPE 8-9
    Romanian Deadlifts 3 sets of 6-10 RPE 8-9
    Leg Curls 2 sets of 8-12 RPE 8-9
    Seated Calf Raise 2 sets of 8-12 RPE 8-9

    Back & Shoulders SETS RPE WEIGHT LIFTED


    Pendlay Rows 3 sets of 8 RPE 7
    Chest Supported Row 3 sets of 10-12 RPE 8-9
    Seated Cable Row 3 sets of 10-12 RPE 8-9
    Lat Pulldown 2 sets of 12-15 RPE 8-9
    Dumbbell Shoulder Press 3 sets of 8-12 RPE 8-9
    Face Pulls 2 sets of 10-12 RPE 8-9
    DB Side Lateral Raises 3 sets of 15-20 RPE 8-9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 10-12 RPE 7
    Hack Squats/Smith Machine 3 sets of 10-12 RPE 8-9
    Leg Press 2 sets of 15-20 RPE 8-9
    Leg Extensions 3 sets of 15-20 RPE 8-9
    Romanian Deadlift 3 sets of 8-12 RPE 8-9
    Lying Leg Curls 3 sets of 12-15 RPE 8-9
    Seated Calf Raises 3 sets of 15-20 RPE 8-9

    Chest & Arms SETS RPE WEIGHT LIFTED


    Incline Dumbbell Press 3 sets of 8-12 RPE 8-9
    Incline Chest Press 3 sets of 12-15 RPE 8-9
    Incline Cable Flys 3 sets of 15-20 RPE 8-9
    Preacher Curls 3 sets of 10-12 RPE 8-9
    DB Incline Curls 2 sets of 12-15 RPE 8-9
    Tricep Pulldowns straight bar 3 sets of 10-12 RPE 8-9
    Cable Pressdowns w/ Rope 3 sets of 12-15 RPE 8-9
    Week 3
    Upper Body SETS RPE WEIGHT LIFTED
    Bench Press 3 sets of 4-6 RPE 9
    Weighted Pull Ups 2 sets of 6-10 RPE 9
    Chest supported row 2 sets of 8-12 RPE 9
    Weighted Dips/CG Bench 2 sets of 6-10 RPE 9
    Dumbbell Shoulder Press 3 sets of 6-10 RPE 9
    Pendlay Rows 3 sets of 4-6 RPE 9
    Skull Crushers 3 sets of 8-10 RPE 9
    EZ Bar Curls 3 sets of 6-10 RPE 9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 4-6 RPE 9
    Hack Squats 2 sets of 6-10 RPE 9
    Leg Extensions/Lunges 3 sets of 8-12 RPE 9
    Romanian Deadlifts 3 sets of 6-10 RPE 9
    Leg Curls 2 sets of 8-12 RPE 9
    Seated Calf Raise 2 sets of 8-12 RPE 9

    Back & Shoulders SETS RPE WEIGHT LIFTED


    Pendlay Rows 3 sets of 8 RPE 7
    Chest Supported Row 3 sets of 10-12 RPE 9
    Seated Cable Row 3 sets of 10-12 RPE 9
    Lat Pulldown 2 sets of 12-15 RPE 9
    Dumbbell Shoulder Press 3 sets of 8-12 RPE 9
    Face Pulls 2 sets of 10-12 RPE 9
    DB Side Lateral Raises 3 sets of 15-20 RPE 9

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 10-12 RPE 7
    Hack Squats/Smith Machine 3 sets of 10-12 RPE 9
    Leg Press 2 sets of 15-20 RPE 9
    Leg Extensions 3 sets of 15-20 RPE 9
    Romanian Deadlift 3 sets of 8-12 RPE 9
    Lying Leg Curls 3 sets of 12-15 RPE 9
    Seated Calf Raises 3 sets of 15-20 RPE 9

    Chest & Arms SETS RPE WEIGHT LIFTED


    Incline Dumbbell Press 3 sets of 8-12 RPE 8-9
    Incline Chest Press 3 sets of 12-15 RPE 9
    Incline Cable Flys 3 sets of 15-20 RPE 9
    Preacher Curls 3 sets of 10-12 RPE 9
    DB Incline Curls 2 sets of 12-15 RPE 9
    Tricep Pulldowns straight bar 3 sets of 10-12 RPE 9
    Cable Pressdowns w/ Rope 3 sets of 12-15 RPE 9
    Week 4
    Upper Body SETS RPE WEIGHT LIFTED
    Bench Press 3 sets of 4-6 RPE 9
    Weighted Pull Ups 2 sets of 6-10 RPE 9.5
    Chest supported row 2 sets of 8-12 RPE 9.5
    Weighted Dips/CG Bench 2 sets of 6-10 RPE 9.5
    Dumbbell Shoulder Press 3 sets of 6-10 RPE 9.5
    Pendlay Rows 3 sets of 4-6 RPE 9.5
    Skull Crushers 3 sets of 8-10 RPE 9.5
    EZ Bar Curls 3 sets of 6-10 RPE 9.5

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 4-6 RPE 9
    Hack Squats 2 sets of 6-10 RPE 9.5
    Leg Extensions/Lunges 3 sets of 8-12 RPE 9.5
    Romanian Deadlifts 3 sets of 6-10 RPE 9.5
    Leg Curls 2 sets of 8-12 RPE 9.5
    Seated Calf Raise 2 sets of 8-12 RPE 9.5

    Back & Shoulders SETS RPE WEIGHT LIFTED


    Pendlay Rows 3 sets of 8 RPE 7
    Chest Supported Row 3 sets of 10-12 RPE 9.5
    Seated Cable Row 3 sets of 10-12 RPE 9.5
    Lat Pulldown 2 sets of 12-15 RPE 9.5
    Dumbbell Shoulder Press 3 sets of 8-12 RPE 9.5
    Face Pulls 2 sets of 10-12 RPE 9.5
    DB Side Lateral Raises 3 sets of 15-20 RPE 9.5

    Lower Body SETS RPE WEIGHT LIFTED


    Squats 3 sets of 10-12 RPE 7
    Hack Squats/Smith Machine 3 sets of 10-12 RPE 9.5
    Leg Press 2 sets of 15-20 RPE 9.5
    Leg Extensions 3 sets of 15-20 RPE 9.5
    Romanian Deadlift 3 sets of 8-12 RPE 9.5
    Lying Leg Curls 3 sets of 12-15 RPE 9.5
    Seated Calf Raises 3 sets of 15-20 RPE 9.5

    Chest & Arms SETS RPE WEIGHT LIFTED


    Incline Dumbbell Press 3 sets of 8-12 RPE 9
    Incline Chest Press 3 sets of 12-15 RPE 9.5
    Incline Cable Flys 3 sets of 15-20 RPE 9.5
    Preacher Curls 3 sets of 10-12 RPE 9.5
    DB Incline Curls 2 sets of 12-15 RPE 9.5
    Tricep Pulldowns straight bar 3 sets of 10-12 RPE 9.5
    Cable Pressdowns w/ Rope 3 sets of 12-15 RPE 9.5

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