Routine for HYPERTROPHY (High Intermediate) - be wary, this is a high volume routine
and not recommended if you cannot handle the work capacity. Lower sets if necessary.
Deload weeks are NECESSARY, you will burn out quickly without them.
- 3 mins rest on compound lifts, 2 mins on accessory lifts
- Do not lift to failure, stop right before
- Focus on MIND-MUSCLE CONNECTION, PAUSE, THINK, AND VISUALIZE MUSCLE
FIBERS DOING WORK BEFORE STARTING THE LIFT.
- Maximize Adduction, squeeze at the top of ​EVERY​ rep!
- Explosive concentric movement, 2-3 second eccentric movement ​EVERY​ rep!
- If you ​CANNOT​ make it to rep range in a controlled movement with full range of motion,
DROP EGO, DROP WEIGHT UNTIL YOU CAN!
- 65-75% 1RM for your lifts, Deload to 30% 1RM on major muscle groups
- 7 week Mesocycle for Progressive Overload:
- Week 1: baseline set
- Week 2: increase reps or weight (if max rep range was reached prior week)
- Week 3: increase reps or weight (if max rep range was reached prior week)
- Week 4: increase sets +1
- Week 5: increase reps or weight (if max rep range was reached prior week)
- Week 6: increase reps or weight (if max rep range was reached prior week)
- Week 7: deload/reset: ½ week 1 sets, ½ week 1 weight
Chest 18-22 working sets / Triceps 9-12 working sets / Front Delts 8-10 working sets /
Rear/Side Delts 16-20 working sets
*pinch scapula, pull shoulders down and back, initiate with your chest!
*focus on bringing biceps closer together at top of all presses, lead with thumbs, tilting
dumbbells towards each other, SQUEEZE
MONDAY:
Flat barbell bench press: 4-5 sets 8-10
Seated Overhead dumbbell press: 4-5 sets 6-8 ​HEAVY
Weighted chest dips: 3-4 sets 8-10, bodyweight to failure on last set
Low to High Cable flies: 3-4 sets 12-15 reps
Leaning cable side raises: 4-5 sets 12-15 reps
Cable tricep extensions: 3-4 sets 12-15 reps ​*week 4 drop set to failure*
THURSDAY:
Incline dumbbell press: 4-5 sets 10-12
X Cable flies: 3-4 sets 12-15 reps
Military press: 3-4 sets 6-8 reps
Rear Delt flies (neutral grip): 4-5 sets 12-15 reps
Slightly bent over dumbbell side raises: 4-5 sets 12-15 reps
Overhead cable tricep extensions: 3-4 sets 10-12 ​*week 4 drop set to failure*
*if compound pressing strength for chest doesn’t increase weekly, you’re overtraining.
Take out an isolation exercise to reduce weekly working sets. If still doesn’t work, take
out shoulder OHP.
Back 17-22 working sets / Biceps 17-22 working sets
*​focus on pulling sternum up and out, shoulders down and back.
Thumbless grip on all lat exercises
*WIDE grip, pull arms all the way out and behind midline for maximum fiber recruitment.
*Attack the bar with your chest!!
*supinate curls and squeeze!
TUESDAY:
Pull ups: AMRAP x 3-4 sets
Incline Bent over rows: 4-5 sets for 8-10
- Cycle out with flatbench dumbbell row every cycle
Dumbbell Spider curls: 3-4 sets 10-12
Cable Hammer curls: 3-4 sets 10-12
- Superset with reverse cable curls: 3-4 sets 8-10
FRIDAY:
Lat pull downs: 3-4 sets for 12-15
super set close pronated grip pull downs 3-4 sets 8-10
Seated machine rows: 3-4 sets 12-15
Standing Cable Curl: 4-5 sets 8-10
Incline Dumbbell curls: 4-5 sets 10-12
Lat pull over: 4-5 sets 12-15 reps
Quads 13-16 working sets / Hamstrings 10-13 working sets / Calves 13-14 working sets
*Ass to grass, EXPLOSIVE pressing!!
NEVER LOCK OUT YOUR LEGS.
WEDNESDAY:
Barbell Squat: 4-5 sets 6-8
- Alternate with front squats every other cycle
Leg Presses: 6-7 sets 10-12
Calves on leg press: 5-6 sets 8-10 reps
SATURDAY:
Stiff Legged Deadlifts: 4-5 sets 6-8 ​HEAVY
Weighted Deep Lunges: 3-4 sets 24-30 (12-15 each leg)
Seated Ham string curls: 6-7-8 sets 10-12 (increase sets week 2/4/6)
Machine calf raises: 7-8 sets 12-15