The program
PHAT (Power Hypertrophy Adaptive Training): Free Spreadsheet, Percentages & Tracker
Free PHAT (Power Hypertrophy Adaptive Training) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 5 days/week
- Length
- 8 weeks
- Main lifts
- 28
What you’ll train
The main movements in this program.
- Barbell Row
- Bench Press
- Overhead Press
- Chin-Up
- Dip
- Barbell Curl
- Skull Crusher
- Squat
- Deadlift
- Hack Squat
- Leg Extension
- Leg Curl
- Standing Calf Raise
- Lat Pulldown
- Seated Cable Row
- Dumbbell Row
- Dumbbell Shoulder Press
- Lateral Raise
- Front Squat
- Leg Press
- Romanian Deadlift
- Seated Calf Raise
- Incline Dumbbell Press
- Cable Flye
- Preacher Curl
- Incline Dumbbell Curl
- Overhead Tricep Extension
- Cable Pushdown
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the PHAT (Power Hypertrophy Adaptive Training) spreadsheet
Calculate your PHAT (Power Hypertrophy Adaptive Training) weights
Free PHAT (Power Hypertrophy Adaptive Training) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Upper Body Power | Barbell Row | 3 | 5 | 80% | 155 lbs | 1×45 + 1×10 | — |
| Upper Body Power | Bench Press | 3 | 5 | 80% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Upper Body Power | Overhead Press | 3 | 6 | 75% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Upper Body Power | Chin-Up | 2 | 8 | — | — | — | — |
| Upper Body Power | Dip | 2 | 8 | — | — | — | — |
| Upper Body Power | Barbell Curl | 3 | 8 | — | — | — | — |
| Upper Body Power | Skull Crusher | 3 | 8 | — | — | — | — |
| Lower Body Power | Squat | 3 | 5 | 80% | 250 lbs | 2×45 + 1×10 + 1×2.5 | — |
| Lower Body Power | Deadlift | 3 | 5 | 80% | 310 lbs | 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Lower Body Power | Hack Squat | 2 | 8 | — | — | — | — |
| Lower Body Power | Leg Extension | 2 | 10 | — | — | — | — |
| Lower Body Power | Leg Curl | 3 | 8 | — | — | — | — |
| Lower Body Power | Standing Calf Raise | 3 | 10 | — | — | — | — |
| Back & Shoulders Hypertrophy | Barbell Row | 6 | 3 | 70% | 135 lbs | 1×45 | Dynamic speed sets (6×3 at ~70% of 5RM) |
| Back & Shoulders Hypertrophy | Lat Pulldown | 3 | 12 | — | — | — | — |
| Back & Shoulders Hypertrophy | Seated Cable Row | 3 | 12 | — | — | — | — |
| Back & Shoulders Hypertrophy | Dumbbell Row | 2 | 15 | — | — | — | — |
| Back & Shoulders Hypertrophy | Dumbbell Shoulder Press | 3 | 12 | — | — | — | — |
| Back & Shoulders Hypertrophy | Lateral Raise | 3 | 15 | — | — | — | — |
| Lower Body Hypertrophy | Squat | 6 | 3 | 70% | 220 lbs | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | Dynamic speed squats (6×3 explosive concentric) |
| Lower Body Hypertrophy | Front Squat | 3 | 10 | 65% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Lower Body Hypertrophy | Leg Press | 3 | 12 | — | — | — | — |
| Lower Body Hypertrophy | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Lower Body Hypertrophy | Leg Curl | 3 | 12 | — | — | — | — |
| Lower Body Hypertrophy | Seated Calf Raise | 4 | 15 | — | — | — | — |
| Chest & Arms Hypertrophy | Bench Press | 6 | 3 | 70% | 160 lbs | 1×45 + 1×10 + 1×2.5 | Dynamic speed bench (6×3 explosive press) |
| Chest & Arms Hypertrophy | Incline Dumbbell Press | 3 | 12 | — | — | — | — |
| Chest & Arms Hypertrophy | Cable Flye | 3 | 15 | — | — | — | — |
| Chest & Arms Hypertrophy | Preacher Curl | 3 | 12 | — | — | — | — |
| Chest & Arms Hypertrophy | Incline Dumbbell Curl | 3 | 12 | — | — | — | — |
| Chest & Arms Hypertrophy | Overhead Tricep Extension | 3 | 12 | — | — | — | — |
| Chest & Arms Hypertrophy | Cable Pushdown | 3 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
5-day Power Hypertrophy Adaptive Training (Powerbuilding)
Intermediate lifters combining 2 heavy Upper/Lower Power days (3–5 reps) with 3 high-volume bodybuilding hypertrophy days.
Before choosing this plan
High weekly volume across 5 days; avoid training to absolute concentric failure on heavy barbell power days so CNS recovery holds through the week.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Dumbbells
- Hack squat or leg press
- Cable station
Progression in this app
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
Schedules Upper/Lower Power days at 80%–87.5% 1RM and Dynamic Speed + Hypertrophy days (6×3 speed sets + 8–15 rep bodybuilding accessories) across an 8-week block.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
5
sessions
Week 1
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 80%working
Rest 3:00
Bench Press main
3 × 5 @ 80%working
Rest 3:00
Overhead Press main
3 × 6 @ 75%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 80%working
Rest 3:00
Deadlift main
3 × 5 @ 80%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 65%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 2
5
sessions
Week 2
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 82.5%working
Rest 3:00
Bench Press main
3 × 5 @ 82.5%working
Rest 3:00
Overhead Press main
3 × 6 @ 77.5%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 82.5%working
Rest 3:00
Deadlift main
3 × 5 @ 82.5%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 67.5%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 3
5
sessions
Week 3
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 85%working
Rest 3:00
Bench Press main
3 × 5 @ 85%working
Rest 3:00
Overhead Press main
3 × 6 @ 80%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 85%working
Rest 3:00
Deadlift main
3 × 5 @ 85%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 70%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 4
5
sessions
Week 4
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 87.5%working
Rest 3:00
Bench Press main
3 × 5 @ 87.5%working
Rest 3:00
Overhead Press main
3 × 6 @ 82.5%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 87.5%working
Rest 3:00
Deadlift main
3 × 5 @ 87.5%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 72.5%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 5
5
sessions
Week 5
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 80%working
Rest 3:00
Bench Press main
3 × 5 @ 80%working
Rest 3:00
Overhead Press main
3 × 6 @ 75%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 80%working
Rest 3:00
Deadlift main
3 × 5 @ 80%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 65%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 70%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 6
5
sessions
Week 6
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 82.5%working
Rest 3:00
Bench Press main
3 × 5 @ 82.5%working
Rest 3:00
Overhead Press main
3 × 6 @ 77.5%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 82.5%working
Rest 3:00
Deadlift main
3 × 5 @ 82.5%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 67.5%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 72.5%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 7
5
sessions
Week 7
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 85%working
Rest 3:00
Bench Press main
3 × 5 @ 85%working
Rest 3:00
Overhead Press main
3 × 6 @ 80%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 85%working
Rest 3:00
Deadlift main
3 × 5 @ 85%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 70%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 75%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00
Week 8
5
sessions
Week 8
5 sessions
Day 1 · Upper Body Power
Barbell Row main
3 × 5 @ 87.5%working
Rest 3:00
Bench Press main
3 × 5 @ 87.5%working
Rest 3:00
Overhead Press main
3 × 6 @ 82.5%working
Rest 2:30
Chin-Up accessory
2 × 8working
Rest 2:00
Dip accessory
2 × 8working
Rest 2:00
Barbell Curl accessory
3 × 8working
Rest 1:30
Skull Crusher accessory
3 × 8working
Rest 1:30
Day 2 · Lower Body Power
Squat main
3 × 5 @ 87.5%working
Rest 3:00
Deadlift main
3 × 5 @ 87.5%working
Rest 3:30
Hack Squat accessory
2 × 8working
Rest 2:00
Leg Extension accessory
2 × 10working
Rest 1:30
Leg Curl accessory
3 × 8working
Rest 1:30
Standing Calf Raise accessory
3 × 10working
Rest 1:00
Day 3 · Back & Shoulders Hypertrophy
Barbell Row main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed sets (6×3 at ~70% of 5RM)
Lat Pulldown accessory
3 × 12working
Rest 1:30
Seated Cable Row accessory
3 × 12working
Rest 1:30
Dumbbell Row accessory
2 × 15working
Rest 1:15
Dumbbell Shoulder Press accessory
3 × 12working
Rest 1:30
Lateral Raise accessory
3 × 15working
Rest 1:00
Day 4 · Lower Body Hypertrophy
Squat main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed squats (6×3 explosive concentric)
Front Squat main
3 × 10 @ 72.5%working
Rest 2:00
Leg Press accessory
3 × 12working
Rest 1:30
Romanian Deadlift accessory
3 × 10working
Rest 1:30
Leg Curl accessory
3 × 12working
Rest 1:00
Seated Calf Raise accessory
4 × 15working
Rest 1:00
Day 5 · Chest & Arms Hypertrophy
Bench Press main
6 × 3 @ 77.5%working
Rest 1:15
Dynamic speed bench (6×3 explosive press)
Incline Dumbbell Press accessory
3 × 12working
Rest 1:30
Cable Flye accessory
3 × 15working
Rest 1:00
Preacher Curl accessory
3 × 12working
Rest 1:00
Incline Dumbbell Curl accessory
3 × 12working
Rest 1:00
Overhead Tricep Extension accessory
3 × 12working
Rest 1:00
Cable Pushdown accessory
3 × 15working
Rest 1:00