Week 13 — Hypertrophy

DAY 1 — PUSH

• Barbell or DB Bench Press — 4 x 6-8 @ RPE 8

• Incline DB Press — 4 x 6-8 @ RPE 8

• Seated DB Shoulder Press — 4 x 6-8 @ RPE 8

• Cable Lateral Raise — 3 x 12-15

• Triceps Rope Pushdown — 3 x 10-12

• Overhead Triceps Extension — 2 x 12-15

DAY 2 — PULL

• Barbell or Trap Bar Deadlift (technique-focused) — 3 x 8 @ RPE 8 (technique priority)

• Lat Pulldown or Pull-Up — 4 x 6-8 @ RPE 8

• Seated Cable Row — 4 x 6-8 @ RPE 8

• Face Pull — 3 x 12-15

• DB or Barbell Curl — 3 x 10-12

• Hammer Curl — 2 x 12-15

DAY 3 — LEGS

• Back Squat — 4 x 6-8 @ RPE 8

• Romanian Deadlift — 3 x 10 @ RPE 8

• Walking Lunge or Leg Press (each leg where applicable) — 4 x 6-8 @ RPE 8

• Leg Curl — 3 x 10-12

• Leg Extension — 3 x 10-12

• Standing Calf Raise — 4 x 15