This is a basic four days a week hypertrophy program. It should be done for six weeks. It will incorporate both strength work and intensity techniques to keep volume high. This program is for intermediate lifters and will fit anyone who would like to MAINTAIN A STRENGTH BASE AND BUILD MASS.
Day 1: Legs
Back Squat-
5 x 10/8/6/4/20 reps
Lunge -
3 x 15/12 + drop set: 8/8/8/ reps
Hack Squat -
3 x 15/12 + drop set: 10/10/10 SUPERSET WITH
Stiff Legged Deadlift -
same as hacks
Lying Leg Curl -
same as hacks SUPERSET WITH
Leg Extension -
same
Day 2: Chest & Shoulders
Incline Bench Press -
5 x 10/8/6/4 + drop set: 10/10/10 reps
SUPERSET, use the same weight for both:
Flat Fly - 3 x 12/10/8, lower slowly (4-5 sec. then press fast)
WITH
Flat DB press.
Wide Grip Weighted Dip -
3 x 10/8/6 + 1 bodyweight set to failure
Seated Press Behind Neck -
3 x 12/10/8
SUPERSET, 2 supersets of 12 reps each:
Standing DB Lateral
WITH
Rear Delt Lateral, face down on 45 degree bench
* for a 3rd set do a drop set of each of the two exercises individually for 10/10/10 reps, drop the weight after every 10 reps
Wide Grip Upright Row, pinky finger on ring of bar -
3 x 15/12 + drop set: 10/10/10 reps
Day 3: Back & Traps
Olympic Deadlift (a reg dead with a shrug at the top) -
5 x 8/6/4/2/20 (yee ouch)
*the 20 rep set is reg deads without the shrugs and
YES, it should BURN!
Weighted Pullup, neutral grip -
5 x 10/8/6/5 + bodyweight set to failure
SUPERSET:
Bentover BB Row -
3 x 12/10/8
WITH
Rope Pullover -
3 x 18/15/13
SUPERSET:
Wide Grip Pulldown -
3 x 12/10/8 (5 sec negative for first half of each set)
WITH
Seated Cable Row -
3 x 12/10/8 (3 sec pause at peak contraction for 1/2 of each set)
Rack Deadlift -
3 x 12
Machine Shrug (or barbell or DB shrug) -
3 x 15/12/10
*pause at the top for 3 seconds for the first half of each set
Day 4: Arms
Close Grip Bench -
5 x 10/8/6/4 + drop set: 10/10/10
SUPERSET:
Rope Pushdown -
3 x 15/12 + drop set: 10/10/10
WITH
Overhead Rope Extension -
same
EZ Bar Decline Skullcrusher -
4 x 12/12/10/10
*2 sets close grip, 2 sets wide grip
Close Grip Pushups on Bench -
2 sets to failure
Standing EZ Bar Curl -
3 x 8+8+8 demo here (nice variation, eh!):
https://www.youtube.com/watch?v=-b3sYuR6Az4&feature=youtu.be
Incline DB Curl (set bench to 45 degrees) -
3 x 15/12 + drop set: 10/10/10
SUPERSET
Hammer Curl -
3 x 15/12 + drop set: 10/10/10
WITH
Concentration Curl -
same.
ABS AT THE END OF EVERY WORKOUT:
3 x 15 reps decline crunch with weight behind neck
3 x failure - Knee raise on roman chair
3 x 12-15 - lying knee raise with weight attached
Demo here:
https://www.youtube.com/watch?v=MvGF7PrFqPE&feature=youtu.be
You'll find a way to do 'em.
Enjoy Your Training!
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