Workout Routine

Hypertrophy Focused Mesocycle

by HunterC

The four-week program is designed for hypertrophy, either in tandem with my other programs or run by itself consecutively. Week 1: Warm-up/adjustment period Week 2: Increasing intensity Week 3-4: Peak intensity Week 5: Deload

Notes: Ensure a good eccentric with each rep, 2-6 seconds; do not pause at the peak concentric for any movement.

On every set that says 10RPE try to perform long-length partials at the end of the movement until you can barely move the weight anymore.

For deficit smith row, ensure you round your back at the bottom and puff your chest out at the top.

For the cable reverse flies: pronated grip and interior shoulder rotation for best results.

Workouts

Week 1 Day 1 || Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec

pullup

3 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6
12
80 sec
3
@RPE6
12
80 sec
4
@RPE10
12
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pullover

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE10
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6
12
80 sec
3
@RPE6
12
80 sec
4
@RPE10
12
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

4 sets

deficit smith row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE10
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deficit smith row

4 sets

Week 1 Day 2 || Chest and Tris

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6.5
12
100 sec
3
@RPE6.5
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE10
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6.5
12
100 sec
3
@RPE6.5
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead triceps extensions

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6
12
80 sec
3
@RPE6
12
80 sec
4
@RPE10
12
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

cable crossover

4 sets

Week 1 Day 3 || Quad Focused Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6
12
120 sec
3
@RPE6
12
120 sec
4
@RPE9
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

low bar squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
120 sec
2
@RPE6
12
120 sec
3
@RPE9
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE9
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE9
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

goblet squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
80 sec
2
@RPE6
15
80 sec
3
@RPE10
15
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets

Week 1 Day 4 || Shoulders and Traps

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE9
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

military press

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

shrug

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE9
12
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

face pull

3 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Cross Body Cable Raise

3 sets

Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE9
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

Cable Reverse Fly

3 sets

Week 1 Day 5 || Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6.5
12
120 sec
3
@RPE6.5
12
120 sec
4
@RPE10
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Paused Deadlift

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

hammer curl

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6.5
12
100 sec
3
@RPE6.5
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

ez bar curl

4 sets

stiff legged deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE6
12
100 sec
3
@RPE6
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

stiff legged deadlift

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE6
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg curl

3 sets

Week 2 Day 1 || Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
100 sec
2
@RPE7
5
100 sec
3
@RPE7
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

pullup

3 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pullover

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

4 sets

deficit smith row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deficit smith row

4 sets

Week 2 Day 2 || Chest and Tris

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

tricep pushdown

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

incline bench press

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

overhead triceps extensions

4 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.14 kg.

cable crossover

3 sets

Week 2 Day 3 || Quad Focused Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

low bar squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg extension

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

hack squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

goblet squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

4 sets

Week 2 Day 4 || Shoulders and Traps

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated overhead press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

shrug

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

face pull

3 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Cross Body Cable Raise

4 sets

Week 2 Day 5 || Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Paused Deadlift

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

hammer curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

romanian deadlift

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

ez bar curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated incline curl

3 sets

Week 3 Day 1 || Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE8
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

pullup

3 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pullover

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

deficit smith row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deficit smith row

4 sets

Week 3 Day 2 || Chest and Tris

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

incline bench press

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

overhead triceps extensions

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

cable crossover

3 sets

Week 3 Day 3 || Quad Focused Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

low bar squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

bulgarian split squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

hack squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

goblet squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

leg extension

3 sets

Week 3 Day 4 || Shoulders and Traps

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

military press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

shrug

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

face pull

4 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Cross Body Cable Raise

4 sets

Week 3 Day 5 || Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Paused Deadlift

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

ez bar curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE8
12
100 sec
3
@RPE8
12
100 sec
4
@RPE10
12
100 sec

romanian deadlift

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
100 sec
2
@RPE8
12
100 sec
3
@RPE10
12
100 sec

seated incline curl

3 sets

Week 4 Day 1 || Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

pullup

3 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

lat pullover

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

barbell row

4 sets

mid row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

mid row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

lat pulldown

3 sets

Week 4 Day 2 || Chest and Tris

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

incline bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

tricep pushdown

3 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

cable crossover

3 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

rope pushdown

3 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

close-grip bench press

3 sets

Week 4 Day 3 || Quad Focused Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

low bar squat

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

goblet squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

hack squat

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

bulgarian split squat

4 sets

Week 4 Day 4 || Shoulders and Traps

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

military press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

shrug

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

face pull

3 sets

Cross Body Cable Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

Cross Body Cable Raise

3 sets

Week 4 Day 5 || Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

Paused Deadlift

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

ez bar curl

4 sets

stiff legged deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
100 sec

stiff legged deadlift

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec

seated incline curl

3 sets

Deload || Back

barbell row

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

barbell row

2 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

lat pullover

2 sets

mid row

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

mid row

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

lat pulldown

2 sets

Deload || Chest and Tris

bench press

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

bench press

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

tricep pushdown

2 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

fly

2 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

rope pushdown

2 sets

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec

cable crossover

2 sets

Deload || Quad Focused Legs

low bar squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

low bar squat

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

goblet squat

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

leg extension

3 sets

Deload || Shoulders and Traps

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

seated overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

face pull

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

shrug

3 sets

Deload || Biceps and Hamstrings

Paused Deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

Paused Deadlift

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

ez bar curl

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

romanian deadlift

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
35% 1RM
6
100 sec
2
35% 1RM
6
100 sec
3
35% 1RM
6
100 sec

seated incline curl

3 sets