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Hypertrophy Program (1) (1)

The document outlines a four-week strength training program with specific exercises, sets, repetitions, and Rate of Perceived Exertion (RPE) for upper body, lower body, and chest & arms workouts. Each week includes variations in exercises and RPE levels to progressively challenge the individual. The maximum lift values for barbell squat, bench press, and deadlift are all set at 100 kg.

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danielwragg96
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13 views

Hypertrophy Program (1) (1)

The document outlines a four-week strength training program with specific exercises, sets, repetitions, and Rate of Perceived Exertion (RPE) for upper body, lower body, and chest & arms workouts. Each week includes variations in exercises and RPE levels to progressively challenge the individual. The maximum lift values for barbell squat, bench press, and deadlift are all set at 100 kg.

Uploaded by

danielwragg96
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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
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
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
Calf Raises 3 sets of 15-20 RPE 8-9

Chest & Arms SETS RPE WEIGHT LIFTED


Incline barbell Press 3 sets of 8-12 RPE 8-9
chest machine 3 sets of 12-15 RPE 8-9
pec Dec 3 sets of 15-20 RPE 8-9
Preacher Curls 3 sets of 10-12 RPE 8-9
cable curl 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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