Workout Routine

Free

Hypertrophy Focused Mesocycle

by HunterC

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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.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

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

3×5

lat pullover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pullover

4 sets

barbell row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

4 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

4 sets

deficit smith row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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
90 lbs
12
100 sec
3
@RPE6.5
90 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

4 sets

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

tricep pushdown

4 sets

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

3×12

overhead triceps extensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

overhead triceps extensions

4 sets

cable crossover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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
85 lbs
12
120 sec
3
@RPE6
85 lbs
12
120 sec
4
@RPE9
100 lbs
12
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

low bar squat

4 sets

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

3×12

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bulgarian split squat

4 sets

goblet squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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 5 lbs.

calf raise

3×15

Week 1 Day 4 || Shoulders and Traps

military press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

military press

4 sets

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

shrug

4 sets

lateral raise

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

lateral raise

3×12

face pull

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

face pull

3×12

Cross Body Cable Raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Cross Body Cable Raise

3×12

Cable Reverse Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Cable Reverse Fly

3×12

Week 1 Day 5 || Biceps and Hamstrings

Paused Deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Paused Deadlift

4 sets

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hammer curl

3×12

ez bar curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

ez bar curl

4 sets

stiff legged deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

stiff legged deadlift

4 sets

seated incline curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated incline curl

3×12

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg curl

3×12

Week 2 Day 1 || Back

pullup

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

pullup

3×5

lat pullover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pullover

3×12

barbell row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

4 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

4 sets

deficit smith row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

4 sets

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

tricep pushdown

3×12

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

4 sets

overhead triceps extensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead triceps extensions

4 sets

cable crossover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

cable crossover

3×12

Week 2 Day 3 || Quad Focused Legs

low bar squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

low bar squat

4 sets

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

3×12

hack squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hack squat

4 sets

goblet squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

goblet squat

4 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec
4
@RPE10
17 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated overhead press

4 sets

lateral raise

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

lateral raise

3×12

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

shrug

4 sets

face pull

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

face pull

3×12

Cross Body Cable Raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

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
90 lbs
12
100 sec
3
@RPE7
90 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Paused Deadlift

4 sets

hammer curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hammer curl

3×12

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

4 sets

ez bar curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

ez bar curl

4 sets

seated incline curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated incline curl

3×12

Week 3 Day 1 || Back

pullup

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

pullup

3×10

lat pullover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pullover

4 sets

barbell row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

4 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

lat pulldown

3×12

deficit smith row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

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
95 lbs
12
100 sec
3
@RPE8
95 lbs
12
100 sec
4
@RPE10
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

4 sets

tricep pushdown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

tricep pushdown

3×12

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

incline bench press

4 sets

overhead triceps extensions

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead triceps extensions

3×12

cable crossover

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

cable crossover

3×12

Week 3 Day 3 || Quad Focused Legs

low bar squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

low bar squat

4 sets

bulgarian split squat

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

bulgarian split squat

3×12

hack squat

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

hack squat

4 sets

goblet squat

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

goblet squat

3×12

leg extension

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

leg extension

3×12

Week 3 Day 4 || Shoulders and Traps

military press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

military press

4 sets

lateral raise

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

lateral raise

3×12

shrug

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

shrug

4 sets

face pull

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

face pull

4 sets

Cross Body Cable Raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Paused Deadlift

4 sets

ez bar curl

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

ez bar curl

3×12

romanian deadlift

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

romanian deadlift

4 sets

seated incline curl

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

seated incline curl

3×12

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

3×10

lat pullover

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

lat pullover

3×12

barbell row

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

barbell row

4 sets

mid row

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

mid row

3×12

lat pulldown

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

lat pulldown

3×12

Week 4 Day 2 || Chest and Tris

incline bench press

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

incline bench press

4 sets

tricep pushdown

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

tricep pushdown

3×12

cable crossover

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

cable crossover

3×12

rope pushdown

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

rope pushdown

3×12

close-grip bench press

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

close-grip bench press

3×12

Week 4 Day 3 || Quad Focused Legs

low bar squat

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

low bar squat

4 sets

goblet squat

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

goblet squat

3×12

hack squat

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

hack squat

4 sets

bulgarian split squat

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

military press

4 sets

lateral raise

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

lateral raise

3×12

shrug

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

shrug

3×12

face pull

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

face pull

3×12

Cross Body Cable Raise

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

Cross Body Cable Raise

3×12

Week 4 Day 5 || Biceps and Hamstrings

Paused Deadlift

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

Paused Deadlift

4 sets

ez bar curl

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

ez bar curl

4 sets

stiff legged deadlift

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

stiff legged deadlift

4 sets

seated incline curl

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

seated incline curl

3×12

Deload || Back

barbell row

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

barbell row

2×6

lat pullover

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

lat pullover

2×6

mid row

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

mid row

2×6

lat pulldown

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

lat pulldown

2×6

Deload || Chest and Tris

bench press

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

bench press

2×6

tricep pushdown

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

tricep pushdown

2×6

fly

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

fly

2×6

rope pushdown

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

rope pushdown

2×6

cable crossover

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

cable crossover

2×6

Deload || Quad Focused Legs

low bar squat

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

low bar squat

3×6

goblet squat

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

goblet squat

3×6

leg extension

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

leg extension

3×6

Deload || Shoulders and Traps

seated overhead press

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

seated overhead press

3×6

lateral raise

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

lateral raise

3×6

face pull

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

face pull

3×6

shrug

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

shrug

3×6

Deload || Biceps and Hamstrings

Paused Deadlift

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

Paused Deadlift

3×6

ez bar curl

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

ez bar curl

3×6

romanian deadlift

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

romanian deadlift

3×6

seated incline curl

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

seated incline curl

3×6