Program
Full Body Assualt
A 8-week high-frequency full-body hypertrophy program for advanced lifters, built around a 5-day full-body split to drive consistent muscle growth without burning out. It uses a progressive volume/effort ramp, blends heavy compounds with targeted isolation work to hit weekly volume targets efficiently, and applies smart fatigue-tier sequencing to keep recovery on track across the week. Includes an optional deload week if fatigue accumulates, while maintaining balanced development.
Program schedule
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Week 1Preview
5 workouts
Week 1Preview
5 workouts
Day 17 exercises
Squat3 sets
3 sets
Incline Dumbbell Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Lat Pulldown2 sets
2 sets
Seated Lateral Raise3 sets
3 sets
Hanging Leg Raise2 sets
2 sets
Day 27 exercises
Bench Press3 sets
3 sets
Hack Squat2 sets
2 sets
Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row3 sets
3 sets
Seated Face Pull2 sets
2 sets
Triceps Rope Pushdown3 sets
3 sets
Incline Curl2 sets
2 sets
Day 37 exercises
Pull Up3 sets
3 sets
T-Bar Row3 sets
3 sets
Leg Press3 sets
3 sets
Machine Chest Press2 sets
2 sets
Dumbbell Standing Calf Raise3 sets
3 sets
Cable Hammer Curl3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Day 47 exercises
Back Extension2 sets
2 sets
Dumbbell Bench Press2 sets
2 sets
Cable Row2 sets
2 sets
Leg Extension2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Hip Abduction Machine3 sets
3 sets
Cable Crunch2 sets
2 sets
Day 57 exercises
Standing Military Press3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Iso-Lateral Front Lat Pulldown2 sets
2 sets
Incline Machine Chest Press2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
Machine Rear Delt Fly3 sets
3 sets
Seated Calf Raise2 sets
2 sets
Week 2Preview
5 workouts
Week 2Preview
5 workouts
Day 17 exercises
Squat3 sets
3 sets
Incline Dumbbell Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Lat Pulldown3 sets
3 sets
Seated Lateral Raise3 sets
3 sets
Hanging Leg Raise2 sets
2 sets
Day 27 exercises
Bench Press3 sets
3 sets
Hack Squat3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row3 sets
3 sets
Seated Face Pull2 sets
2 sets
Triceps Rope Pushdown3 sets
3 sets
Incline Curl2 sets
2 sets
Day 37 exercises
Pull Up3 sets
3 sets
T-Bar Row3 sets
3 sets
Leg Press3 sets
3 sets
Machine Chest Press2 sets
2 sets
Dumbbell Standing Calf Raise3 sets
3 sets
Cable Hammer Curl3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Day 47 exercises
Back Extension2 sets
2 sets
Dumbbell Bench Press3 sets
3 sets
Cable Row2 sets
2 sets
Leg Extension2 sets
2 sets
Lying Leg Curl3 sets
3 sets
Hip Abduction Machine3 sets
3 sets
Cable Crunch2 sets
2 sets
Day 57 exercises
Standing Military Press3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Iso-Lateral Front Lat Pulldown2 sets
2 sets
Incline Machine Chest Press2 sets
2 sets
Machine Lateral Raise3 sets
3 sets
Machine Rear Delt Fly3 sets
3 sets
Seated Calf Raise2 sets
2 sets
Week 3Preview
5 workouts
Week 3Preview
5 workouts
Day 17 exercises
Squat3 sets
3 sets
Incline Dumbbell Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Lying Leg Curl4 sets
4 sets
Lat Pulldown3 sets
3 sets
Seated Lateral Raise3 sets
3 sets
Hanging Leg Raise2 sets
2 sets
Day 27 exercises
Bench Press3 sets
3 sets
Hack Squat3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Dumbbell Row4 sets
4 sets
Seated Face Pull2 sets
2 sets
Triceps Rope Pushdown3 sets
3 sets
Incline Curl2 sets
2 sets
Day 37 exercises
Pull Up4 sets
4 sets
T-Bar Row4 sets
4 sets
Leg Press3 sets
3 sets
Machine Chest Press3 sets
3 sets
Dumbbell Standing Calf Raise3 sets
3 sets
Cable Hammer Curl3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Day 47 exercises
Back Extension2 sets
2 sets
Dumbbell Bench Press3 sets
3 sets
Cable Row2 sets
2 sets
Leg Extension3 sets
3 sets
Lying Leg Curl3 sets
3 sets
Hip Abduction Machine3 sets
3 sets
Cable Crunch2 sets
2 sets
Day 57 exercises
Standing Military Press3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Iso-Lateral Front Lat Pulldown2 sets
2 sets
Incline Machine Chest Press2 sets
2 sets
Machine Lateral Raise4 sets
4 sets
Machine Rear Delt Fly3 sets
3 sets
Seated Calf Raise2 sets
2 sets
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