Weekly Workout Plan

General Info

Five day a week plan, consisting of:

Day 1: Push Hypertrophy

Exercise Last Set Intensity Technique Warm-Up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2 Time Estimate
Cable Upright Row 2-3 3 8-10 ~7-8 ~9 1-2 min Dumbbell Lateral Raise Dumbbell Shoulder Press (Standing) 10-15 min
Flat Dumbbell Press 1-2 3 10-12 ~7-8 ~9 2-3 min Dip Bench Press 10-15 min
Cable Lateral Raise 0-1 3 12-15 ~9 10 1-2 min Machine Lateral Raise Dumbbell Lateral Raise 5-10 min
Cable Fly Myo-reps 0-1 2 12-15 ~9 10 1-2 min Dumbbell Fly Pec Deck 5-10 min
Overhead Triceps Extension 0-1 3 15-20 ~9 10 1-2 min EZ-Bar Skullcrusher Dumbbell Skullcrusher 5-10 min

Day 2: Pull Hypertrophy

Exercise Last Set Intensity Technique Warm-Up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2 Time Estimate
Lat Pulldown Lengthened Partials (Extended Set) 1-2 3 10-12 ~9 10 2-3 min Pull-Up (Optional Assistance) Chin-Up 10-15 min
Dumbbell Row 1-2 3 10-12 ~7-8 ~9 2-3 min Chest-Supported T-Bar Row Barbell Row 10-15 min
Cable Lat Pull-In 0-1 3 12-15 ~9 10 1-2 min Cable Lat Pullover Dumbbell Lat Pullover 5-10 min
Reverse Pec Deck 0-1 3 12-15 ~9 10 1-2 min Rope Facepull Reverse Cable Fly 5-10 min
Bayesian Cable Curl 0-1 3 15-20 ~9 10 1-2 min Incline Dumbbell Curl Preacher Curl 5-10 min

Day 3: Legs Hypertrophy

Exercise Last Set Intensity Technique Warm-Up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2 Time Estimate
Hack Squat 2-3 3 8-10 ~7 ~8 2-3 min Leg Press Dumbbell Lunge 15-20 min
45° Back Extension 1-2 3 10-12 ~7-8 ~9 2-3 min Good Morning Glute Ham Raise 10-15 min
Leg Extension Lengthened Partials (Extended Set) 1-2 2 12-15 ~9 10 1-2 min Goblet Squat Dumbbell Lunge 5-10 min
Seated Leg Curl Lengthened Partials (Extended Set) 1-2 2 12-15 ~9 10 1-2 min Lying Leg Curl Nordic Ham Curl 5-10 min
Superset 1: Standing Calf Raise 0-1 2 15-20 ~9 10 30 sec Seated Calf Raise Leg Press Calf Press 5-10 min
Superset 1: Roman Chair Leg Raise 0-1 2 10-20 ~9 10 30 sec Hanging Leg Raise Bent-Knee Leg Raise 5-10 min

Day 4: Upper Body Strength

Exercise Last Set Intensity Technique Warm-Up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2 Time Estimate
Machine Chest Press Myo-reps 2-3 2 6-8 ~9 10 2-3 min Bench Press Flat Dumbbell Press 10-15 min
Chest-Supported T-Bar Row 2-3 2 6-8 ~7-8 ~9 2-3 min Barbell Row Dumbbell Row 10-15 min
Superset 1: Dumbbell Lateral Raise Lengthened Partials (Extended Set) 0-1 2 8-10 ~9 10 30 sec Cable Lateral Raise Machine Lateral Raise 5-10 min
Superset 1: Lat Pulldown 1-2 2 8-10 ~7-8 ~9 30 sec Pull-Up (Optional Assistance) Chin-Up 5-10 min
Pec Deck Dropset 0-1 2 8-10 ~9 10 1-2 min Dumbbell Fly Push-Up 5-10 min
Superset 2: Preacher Curl 0-1 2 8-10 ~9 10 30 sec EZ-Bar Biceps Curl Dumbbell Biceps Curl 5-10 min
Superset 2: EZ-Bar Skullcrusher 0-1 2 8-10 ~9 10 30 sec Dumbbell Skullcrusher Overhead Triceps Extension 5-10 min

Day 5: Lower Body Strength

Exercise Last Set Intensity Technique Warm-Up Sets Working Sets Reps Early Set RPE Last Set RPE Rest Substitution Option 1 Substitution Option 2 Time Estimate
Barbell Romanian Deadlift 2-3 3 8-10 ~6 ~7 2-3 min Dumbbell Romanian Deadlift Hip Thrust 15-20 min
Leg Press 2-3 3 6-8 ~7 ~8 2-3 min Barbell Front Squat Dumbbell Lunge 15-20 min
Glute Ham Raise 1-2 2 8-10 ~7 ~8 2-3 min 45° Back Extension Lying Leg Curl 5-10 min
Superset 1: Seated Calf Raise 0-1 3 8-10 ~9 10 30 sec Standing Calf Raise Leg Press Calf Press 5-10 min
Superset 1: Cable Crunch 0-1 3 10-12 ~9 10 30 sec Plate-Weighted Decline Sit-Up Hanging Leg Raise 5-10 min

Suggested Rest Day: After Day 3 (Legs Hypertrophy)