Day 6: Chest/Arms Hypertrophy
| Purpose | Movement | Sets x Reps |
|---|---|---|
| Press: speed work | Flat dumbbell presses | 6 x 3 |
| Press | Incline dumbbell presses | 3 x 8-12 |
| Press | Hammer strength chest press | 3 x 12-15 |
| Fly | Incline cable flyes | 2 x 15-20 |
| ---- | ---- | ---- |
| Curl | Cambered bar preacher curls | 3 x 8-12 |
| Curl | Dumbbell concentration curls | 2 x 12-15 |
| Curl | Spider curls against incline bench | 2 x 15-20 |
| ---- | ---- | ---- |
| Extension | Seated tricep extension with cambered bar | 3 x 8-12 |
| Extension | Cable pressdowns with rope attachment | 2 x 12-15 |
| Extension | Cable kickbacks | 2 x 15-20 |
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Day 5: Lower Body Hypertrophy
| Purpose | Movement | Sets x Reps |
|---|---|---|
| Legs: speed work | Squats | 6 x 3 |
| ---- | ---- | ---- |
| Press | Hack squats | 3 x 8-12 |
| Press | Leg presses | 2 x 12-15 |
| Extension | Leg extensions | 3 x 15-20 |
| ---- | ---- | ---- |
| Pull | Romanian deadlifts | 3 x 8-12 |
| Pull/curling | Lying leg curls | 2 x 12-15 |
| Pull/curling | Seated leg curls | 2 x 15-20 |
| ---- | ---- | ---- |
| Calf | Donkey calf raises | 4 x 10-15 |
| Calf | Seated calf raises | 3 x 15-20 |
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Day 4: Upper Body Hypertrophy
| Purpose | Movement | Sets x Reps |
|---|---|---|
| Pull: speed work | Bent over / Pendlay rows | 6 x 3 |
| ---- | ---- | ---- |
| Pull | Rack chins | 3 x 8-12 |
| Pull | Seated cable row | 3 x 8-12 |
| Pull | Dumbbell rows / shrugs against incline bench | 2 x 12-15 |
| Pull | Close grip pulldowns | 2 x 15-20 |
| ---- | ---- | ---- |
| Shoulder | Seated dumbbell presses | 3 x 8-12 |
| Shoulder | Upright rows | 2 x 12-15 |
| Shoulder | Side lateral raises with dumbbells or cables | 3 x 12-20 |
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Speed work: with 65-70% of normal 3-5 rep max
Day 2: Lower Body Power
| Purpose | Movement | Sets x Reps |
|---|---|---|
| Press: Power | Squats | 3 x 3-5 |
| Press: Assistance | Hack Squats | 2 x 6-10 |
| ---- | ---- | ---- |
| Ext: Assistance | Leg extensions | 2 x 6-10 |
| ---- | ---- | ---- |
| Pull: Assistance | Stiff legged deadlifts | 3 x 5-8 |
| Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10 |
| ---- | ---- | ---- |
| Aux: calf | Standing calf raise | 3 x 6-10 |
| Aux: calf | Seated calf raise | 2 x 6-10 |
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Day 1: Upper Body Power
| Purpose | Movement | Sets x Reps |
|---|---|---|
| Pull: power | Bent over / Pendlay rows | 3 x 3-5 |
| Pull: assistance | Weighted Pull ups | 2 x 6-10 |
| Pull: auxiliary | Rack chins | 2 x 6-10 |
| ---- | ---- | ---- |
| Press: power | Flat dumbbell presses | 3 x 3-5 |
| Press: assistance | Weighted dips | 2 x 6-10 |
| Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10 |
| ---- | ---- | ---- |
| Aux: curling | Cambered bar curls | 3 x 6-10 |
| Aux: extension | Skull crushers | 3 x 6-10 |
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