8 8 8 5 chest press up na 60 10 10 10 6 triceps rope

8 8 8
5 Chest Press Up N/A 60 10 10 10
6 Triceps Rope
Extensions
RPE 10 60 12 12 12
7 Bicep DB Bicep
Curls
RPE 10 60 12 12 12
Upper Hypertrophy

Week 3 – DAY 3
40
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
1 Legs Leg Press RPE 8 90 8 8 8
2 Legs Walking
DB Lunge
RPE 8 90 8 8 8
3 Hamstring Hamstring
Curls
RPE 9 60 12 12 12
4 Quadriceps Leg
Extensions
RPE 9 60 12 12 12
5 Calves Calf Raises RPE 10 60 15 15 15
Lower Hypertrophy

Week 3 – DAY 4
41
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
1 Chest BB Bench
Press
Heavier
than
week
before
90 3 3 3
2 Back Lat
Pulldown
N/A 90 3 3 3
3 Chest Incline DB
Press
RPE 8 60 3 3 3
4 Back DB Lateral
Raises
RPE 8 60 10 10 10
5 Chest Press Up N/A 60 10 10 10
6 Triceps Cable
Pushdowns
RPE 10 60 15 15 15
7 Bicep EZ Bar Curls RPE 10 60 15 15 15
Upper Strength

Week 4 – DAY 1
42
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
Set 4
(reps)
1 Legs Back
Squat
Heavier
than
week
before
90 3 3 3 3
2 Legs Romanian
DL
RPE 8 90 10 10 10
3 Hamstring Hamstring
Curls
RPE 9 60 10 10 10
4 Quadriceps Leg
Extensions
RPE 9 60 12 12 12
5 Calves Calf Raises RPE 10 60 15 15 15 15
Lower Strength

Week 4 – DAY 2
43
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
Set 4
(reps)
1 Chest DB Bench
Press
RPE 8 90 8 8 8 8
2 Back Pull Ups N/A 90 10 10 10 10
3 Shoulders Shoulder
Press
RPE 8 60 8 8 8 8
4 Back Seated
Cable Row
RPE 8 60 8 8 8 8
5 Chest Press Up N/A 60 10 10 10 10
6 Triceps Rope
Extensions
RPE 10 60 12 12 12
7 Bicep DB Bicep
Curls
RPE 10 60 12 12 12
Upper Hypertrophy

Week 4 – DAY 3
44
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
Set 4
(reps)
1 Legs Leg Press RPE 8 90 8 8 8 8
2 Legs Walking DB
Lunge
RPE 8 90 8 8 8 8
3 Hamstring Hamstring
Curls
RPE 9 60 12 12 12 12
4 Quadriceps Leg
Extensions
RPE 9 60 12 12 12 12
5 Calves Calf Raises RPE 10 60 15 15 15 15
Lower Hypertrophy

Week 4 – DAY 4
45
Category Exercise Load Rest
(secs)
Set 1
(reps)
Set 2
(reps)
Set 3
(reps)
Set 4
(reps)
1 Chest BB Bench
Press
Heavier
than
week
before
90 3 3 3 3
2 Back Lat
Pulldown
N/A 90 3 3 3 3
3 Chest Incline DB
Press
RPE 8 60 3 3 3 3
4 Back DB Lateral
Raises
RPE 8 60 10 10 10
5 Chest Press Up N/A 60 10 10 10
6 Triceps Cable
Pushdowns
RPE 10 60 15 15 15
7 Bicep EZ Bar
Curls
RPE 10 60 15 15 15
Upper Strength

Good Luck!
That’s everything! You now have all
the tools in this guide to implement
your new program and achieve your
goal!
If you need me for anything I am only
an email away;
[email protected]
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