Monday Tuesday Wednesday Thursday Friday Saturday

WEEK 2 - HYPERTROPHY CONDITIONING TRAINING - 75kg, 5'4 ft, Endomorph

Rest day "Push Day" "Pull Day" "Push Day" "Pull Day"

If; Lift? Squats - 3x10 Squats - 3x10 Squats - 3x10 Squats - 3x10
RPE 8-9 RPE 8-9 RPE 8-9 RPE 8-9 CARDIO
2 HOURS JOG
Same as Bench Press 3x12 Deadlift - 3x8 Bench Press 3x12 Deadlift - 3x8
Wednesday RPE 7-8.5 RPE 9-9.5 RPE 7-8.5 RPE 9-9.5 Push ups 3x5
Sit ups 3x20
Paused Bench 3x10 Barbell Rows 3x12 Paused Bench 3x10 Barbell Rows 3x12 Russian Twist 3x30
RPE 8 RPE 7-8.5 RPE 8 RPE 7-8.5 Crunches 4x10
Leg Raise 3x10
Inclined Bench 3x8 T-Bar Rows 3x10 Inclined Bench 3x8 T-Bar Rows 3x10 Hill Touches 3x10
RPE 8-9 RPE 8 RPE 8-9 RPE 8 Flutter Kicks 3x10
Jumping Jacks 3x15
Dumbell Press 3x10 Lat Pulldown 3x12 Dumbell Press 3x10 Lat Pulldown 3x12 Burpees 3x12
RPE 7-7.5 RPE 9 RPE 7-7.5 RPE 9

Inclined D.Press 3x8 Negatives 3x10 Inclined D.Press 3x8 Negatives 3x10
RPE 8-9 RPE 8 RPE 8-9 RPE 8

Prowler 5 sets Back Laterals 3x10 Prowler 5 sets Back Laterals 3x10
RPE 9-10 RPE 6-7 RPE 9-10 RPE 6-7
Push ups 3x5
Sit ups 3x20 Face Pull 3x15 Push ups 3x5 Face Pull 3x15
Russian Twist 3x30 RPE 7-8 RPE 7-8
Crunches 4x10 CORE CARDIO EXER
Leg Raise 3x10 Ropes 3x45 secs Ropes 3x45 secs
Hill Touches 3x10 Pull up attempt 5 Pull up attempt 5
Flutter Kicks 3x10
Jumping Jacks 3x15 CORE CARDIO EXER CORE CARDIO EXER
Burpees 3x12
CAVEAT: CORE CARDIO EXERCISES FROM SIT UPS TO BURPEES
 Sunday

Squats - 3x10
RPE 8-9

Tempo Squats 3x8

RPE 7-8

Leg Press 3x15

RPE 7-8

Lunges - 3x10
RPE 8-9

Farmer's Walk (6x)

RPE 8

Push ups 3x5

Sit ups 3x20
Russian Twist 3x30
Crunches 4x10
Leg Raise 3x10
Hill Touches 3x10
Flutter Kicks 3x10
Jumping Jacks 3x15
Burpees 3x12