MUSCLE GAIN · INTERMEDIATE · FULL GYM · 4 DAYS/WEEK
6-Week Mass Builder workout program
6-week upper/lower hypertrophy block. Two upper days + two lower days each week with rotating exercise variations. Who this is for: intermediate lifters who want a focused size cycle.
24-week block · sessions repeat each week
The workouts
Day 1 — Upper Heavy
- Bench Press (Barbell)3 × 8
- Bent Over Row (Barbell)3 × 8
- Overhead Press (Barbell)3 × 8
- Pull Up (Weighted)3 × 6
- Lateral Raise (Dumbbell)3 × 12
- Bicep Curl (Barbell)3 × 10
Day 2 — Lower Heavy
- Squat (Barbell)3 × 6
- Romanian Deadlift (Barbell)3 × 8
- Leg Press (Machine)3 × 10
- Lying Leg Curl (Machine)3 × 10
- Calf Press (Machine)3 × 15
Day 3 — Upper Pump
- Incline Bench Press (Dumbbell)3 × 10
- Seated Cable Row - V Grip (Cable)3 × 10
- Seated Overhead Press (Dumbbell)3 × 12
- Lat Pulldown (Cable)3 × 12
- Chest Fly (Dumbbell)3 × 12
- Triceps Pushdown3 × 12
Day 4 — Lower Pump
- Bulgarian Split Squat (Dumbbell)3 × 10
- Romanian Deadlift (Dumbbell)3 × 12
- Leg Extension (Machine)3 × 15
- Lying Leg Curl (Machine)3 × 15
- Walking Lunge (Dumbbell)3 × 12
- Calf Extension (Machine)3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android