BUDYAI
User-shared Budy plan

Balanced Lean Mass Upper/Lower Strength Build

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 12 planned weeks currently include workouts in this preview.

Builds a dependable volume base for chest, back, and legs while matching your traditional training preference.

Get BudyReview workouts
12Planned weeks
5Workouts / week
IntermediateDifficulty
1/3Phases ready

Updated Aug 17, 2026

Public plan preview

Anyone with this link can read the plan name and notes. Check this content before passing the link on to someone else.

Easy to evaluate

Weeks, sessions, sets, rest periods, equipment, and progression patterns stay visible before anyone starts.

Built to adapt

Budy can turn the same idea into a plan matched to your own time, equipment, experience, and training goal.

What this block is trying to do

A 12-week upper/lower recomposition plan that prioritizes repeatable strength progress, enough hypertrophy volume to grow, and recovery that fits your 4-day schedule.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Hypertrophy BaseBaseline

hypertrophy

Week 1 - Upper Body Hypertrophy — Chest, Back, Biceps and Core

Upper Body Hypertrophy — Chest, Back, Biceps and Core

Sunday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Standing Chest Press

3 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Seated Row

3 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Seated Chest Fly

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
ChestCable
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Dumbbell Incline Hammer Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 8-12 reps
MainAdvanced2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Week 1 - Upper Body Hypertrophy — Chest, Back and Delts

Upper Body Hypertrophy — Chest, Back and Delts

Tuesday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Incline Hammer Chest Press

3 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Low Seated Row

3 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Seated Lever Military Press (Plate Loaded)

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Lying Triceps Extension

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 1 - Lower Body Hypertrophy — Quad Emphasis and Core

Lower Body Hypertrophy — Quad Emphasis and Core

Wednesday60mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

45-Degree Sled Leg Press

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Lever Seated Leg Extension

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Seated Leg Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 8-12 reps
MainAdvanced2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 2 Rir intensity

Week 1 - Upper Body Hypertrophy — Back, Rear Delts and Arms

Upper Body Hypertrophy — Back, Rear Delts and Arms

Friday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Plate-Loaded Lever Lat Pulldown

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Plate-Loaded Lever Bent-Over Single-Arm Wide-Grip Row with Chest Support

3 sets x 8-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side

Cable Seated Rear Delt Fly with Chest Support

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Preacher Curl (plate loaded)

3 sets x 10-15 reps
SupersetIntermediate2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Kneeling Overhead Cable Triceps Extension

3 sets x 10-15 reps
SupersetIntermediate2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  2. Set 210-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset
  3. Set 310-15 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity · Superset

Week 1 - Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Saturday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Glute Bridge (hands on bar)

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Two-Hand Single-Dumbbell Stiff-Leg Deadlift

3 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Barbell Forward Backward Lunge

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsQuadricepsBarbell
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Dumbbell Lying Leg Curl

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsDumbbell
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Lever Standing Calf Raise

3 sets x 10-15 reps
MainIntermediate2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Week 2

Phase 1Hypertrophy BaseVolume

hypertrophy

Week 2 - Upper Body Hypertrophy — Chest, Back, Biceps and Core

Upper Body Hypertrophy — Chest, Back, Biceps and Core

Sunday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Standing Chest Press

4 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  4. Set 48-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Seated Row

4 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  4. Set 48-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Seated Chest Fly

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Dumbbell Incline Hammer Curl

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 10-15 reps
MainAdvanced2 Rir intensity
Core
Set 1 · 10-15 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · controlled tempo · 2 Rir intensity

Week 2 - Upper Body Hypertrophy — Chest, Back and Delts

Upper Body Hypertrophy — Chest, Back and Delts

Tuesday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Incline Hammer Chest Press

4 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  4. Set 48-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Low Seated Row

4 sets x 8-12 reps
SupersetIntermediate2 Rir intensityLoad tracked
BackCable
Set 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  2. Set 28-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  3. Set 38-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset
  4. Set 48-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Seated Lever Military Press (Plate Loaded)

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Cable Lying Triceps Extension

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Week 2 - Lower Body Hypertrophy — Quad Emphasis and Core

Lower Body Hypertrophy — Quad Emphasis and Core

Wednesday60mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

4 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  4. Set 48-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

45-Degree Sled Leg Press

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 12-15 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 212-15 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 312-15 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Lever Seated Leg Extension

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Seated Leg Curl

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 10-15 reps
MainAdvanced2 Rir intensity
Core
Set 1 · 10-15 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · controlled tempo · 2 Rir intensity

Week 2 - Upper Body Hypertrophy — Back, Rear Delts and Arms

Upper Body Hypertrophy — Back, Rear Delts and Arms

Friday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Plate-Loaded Lever Lat Pulldown

4 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 48-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Plate-Loaded Lever Bent-Over Single-Arm Wide-Grip Row with Chest Support

3 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
BackMachine
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Per side

Cable Seated Rear Delt Fly with Chest Support

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Preacher Curl (plate loaded)

3 sets x 12-15 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Kneeling Overhead Cable Triceps Extension

3 sets x 12-15 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Superset

Week 2 - Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Saturday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Glute Bridge (hands on bar)

4 sets x 8-12 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 48-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Two-Hand Single-Dumbbell Stiff-Leg Deadlift

3 sets x 10-12 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Barbell Forward Backward Lunge

3 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
HamstringsQuadricepsBarbell
Set 1 · 12-15 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-1 tempo · 2 Rir intensity

Dumbbell Lying Leg Curl

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsDumbbell
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Lever Standing Calf Raise

3 sets x 12-15 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Week 3

Phase 1Hypertrophy BaseIntensity

hypertrophy

Week 3 - Upper Body Hypertrophy — Chest, Back, Biceps and Core

Upper Body Hypertrophy — Chest, Back, Biceps and Core

Sunday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Standing Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Cable Seated Row

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Cable Seated Chest Fly

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ChestCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Dumbbell Incline Hammer Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 8-12 reps
MainAdvanced1 2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Week 3 - Upper Body Hypertrophy — Chest, Back and Delts

Upper Body Hypertrophy — Chest, Back and Delts

Tuesday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Incline Hammer Chest Press

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Cable Low Seated Row

3 sets x 8-10 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Seated Lever Military Press (Plate Loaded)

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Cable Lying Triceps Extension

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Week 3 - Lower Body Hypertrophy — Quad Emphasis and Core

Lower Body Hypertrophy — Quad Emphasis and Core

Wednesday60mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity

45-Degree Sled Leg Press

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Lever Seated Leg Extension

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Lever Seated Leg Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Standing Ab Wheel Rollout

3 sets x 8-12 reps
MainAdvanced1 2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Week 3 - Upper Body Hypertrophy — Back, Rear Delts and Arms

Upper Body Hypertrophy — Back, Rear Delts and Arms

Friday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Plate-Loaded Lever Lat Pulldown

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Plate-Loaded Lever Bent-Over Single-Arm Wide-Grip Row with Chest Support

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Per side

Cable Seated Rear Delt Fly with Chest Support

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Lever Preacher Curl (plate loaded)

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Kneeling Overhead Cable Triceps Extension

3 sets x 10-12 reps
SupersetIntermediate1 2 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity · Superset

Week 3 - Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Saturday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Glute Bridge (hands on bar)

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Two-Hand Single-Dumbbell Stiff-Leg Deadlift

3 sets x 8-10 reps
MainIntermediate1 2 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-10 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Barbell Forward Backward Lunge

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsQuadricepsBarbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Dumbbell Lying Leg Curl

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
HamstringsDumbbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Lever Standing Calf Raise

3 sets x 10-12 reps
MainIntermediate1 2 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · controlled tempo · 1 2 Rir intensity

Week 4

Phase 1Hypertrophy BaseDeload

hypertrophy

Week 4 - Upper Body Hypertrophy — Chest, Back, Biceps and Core

Upper Body Hypertrophy — Chest, Back, Biceps and Core

Sunday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Standing Chest Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Cable Seated Row

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Cable Seated Chest Fly

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
ChestCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Dumbbell Incline Hammer Curl

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
BicepsForearmsDumbbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Standing Ab Wheel Rollout

2 sets x 8-10 reps
MainAdvanced3 Rir intensity
Core
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Week 4 - Upper Body Hypertrophy — Chest, Back and Delts

Upper Body Hypertrophy — Chest, Back and Delts

Tuesday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Lever Incline Hammer Chest Press

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
ChestMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Cable Low Seated Row

2 sets x 8-10 reps
SupersetIntermediate3 Rir intensityLoad tracked
BackCable
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Seated Lever Military Press (Plate Loaded)

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity

Seated Plate-Loaded Lever Lateral Raise

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersMachine
Set 1 · 12-15 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 212-15 reps · 2m rest · controlled tempo · 3 Rir intensity

Cable Lying Triceps Extension

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Week 4 - Lower Body Hypertrophy — Quad Emphasis and Core

Lower Body Hypertrophy — Quad Emphasis and Core

Wednesday60mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Low-Bar Back Squat in Rack

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity

45-Degree Sled Leg Press

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsGlutesMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Lever Seated Leg Extension

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsMachine
Set 1 · 12-15 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 212-15 reps · 2m rest · controlled tempo · 3 Rir intensity

Lever Seated Leg Curl

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Standing Ab Wheel Rollout

2 sets x 8-10 reps
MainAdvanced3 Rir intensity
Core
Set 1 · 8-10 reps · 1m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · 3 Rir intensity

Week 4 - Upper Body Hypertrophy — Back, Rear Delts and Arms

Upper Body Hypertrophy — Back, Rear Delts and Arms

Friday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Plate-Loaded Lever Lat Pulldown

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity

Plate-Loaded Lever Bent-Over Single-Arm Wide-Grip Row with Chest Support

2 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
BackMachine
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity · Per side

Cable Seated Rear Delt Fly with Chest Support

2 sets x 12-15 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersCable
Set 1 · 12-15 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 112-15 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 212-15 reps · 2m rest · controlled tempo · 3 Rir intensity

Lever Preacher Curl (plate loaded)

2 sets x 10-12 reps
SupersetIntermediate3 Rir intensityLoad tracked
BicepsMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Kneeling Overhead Cable Triceps Extension

2 sets x 10-12 reps
SupersetIntermediate3 Rir intensityLoad tracked
TricepsCable
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity · Superset

Week 4 - Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Lower Body Hypertrophy — Glutes, Hamstrings and Calves

Saturday55mGymStrengthModerate5 exercises
Type
Strength
Intensity
Moderate

Barbell Glute Bridge (hands on bar)

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesBarbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity

Two-Hand Single-Dumbbell Stiff-Leg Deadlift

2 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · controlled tempo · 3 Rir intensity

Barbell Forward Backward Lunge

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsQuadricepsBarbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Dumbbell Lying Leg Curl

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
HamstringsDumbbell
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Lever Standing Calf Raise

2 sets x 10-12 reps
MainIntermediate3 Rir intensityLoad tracked
CalvesMachine
Set 1 · 10-12 reps · 2m rest · controlled tempo · 3 Rir intensity
All set details2 sets
  1. Set 110-12 reps · 2m rest · controlled tempo · 3 Rir intensity
  2. Set 210-12 reps · 2m rest · controlled tempo · 3 Rir intensity

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Standing Ab Wheel Rollout

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 3 sets x 10-15 reps -> 2 sets x 8-10 reps

MainCoreSet 1 · 8-12 reps · 1m rest · controlled tempo · 2 Rir intensity

45-Degree Sled Leg Press

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps -> 3 sets x 12-15 reps -> 2 sets x 10-12 reps

MainQuadricepsGlutesMachineSet 1 · 10-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Barbell Forward Backward Lunge

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-12 reps -> 3 sets x 12-15 reps -> 2 sets x 10-12 reps

MainHamstringsQuadricepsBarbellSet 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Barbell Glute Bridge (hands on bar)

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 4 sets x 8-12 reps -> 3 sets x 8-10 reps

MainGlutesBarbellSet 1 · 8-12 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Barbell Low-Bar Back Squat in Rack

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 4 sets x 8-12 reps -> 3 sets x 8-10 reps

MainQuadricepsGlutesBarbellSet 1 · 8-12 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Cable Low Seated Row

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 4 sets x 8-12 reps -> 3 sets x 8-10 reps

MainBackCableSet 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

Cable Lying Triceps Extension

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-15 reps -> 3 sets x 12-15 reps -> 3 sets x 10-12 reps

MainTricepsCableSet 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Seated Chest Fly

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 10-15 reps -> 3 sets x 12-15 reps -> 3 sets x 10-12 reps

MainChestCableSet 1 · 10-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Seated Rear Delt Fly with Chest Support

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 12-15 reps -> 3 sets x 10-12 reps -> 2 sets x 12-15 reps

MainShouldersCableSet 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Cable Seated Row

4 appearances - Weeks 1-4

4
Phase 1Weeks 1-4

3 sets x 8-12 reps -> 4 sets x 8-12 reps -> 3 sets x 8-10 reps

MainBackCableSet 1 · 8-12 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity · Superset

14 additional exercises appear in this shared plan.