HYPERTROPHY PROGRAM
Meso 1 (Week 1-4)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Barbell Bench
Press
4x8-10
Cable flys
3x10-15
Squats
4x8-10
Incline Barbell
Press
3x 8-10
Cable flys
3x10-15
Squats
3x8-10
Leg Press
3x8-10
Lat Pulldown
3x8-10
Seated Row
4x10-13
Face pull
4x8-10
Lateral Raise
3x10-15
Overhead
Press
4x6-10
Shrug
5x10-15
Calves
3 sets
Barbell Curl
3x8-10
Neck Curl
4 sets
Abs
2 sets
Week 2
-Add reps
Week 3
-add reps
Week 4
-add 1 set each exercise except Abs and Neck
-weights drop by 5% 1RM
Deadlift
4x6-8
Triceps
Pushdown
2x10-15
Calves
3 sets
Neck Curl
3 sets
SATURDAY
SUNDAY
Pullups
3x8-10
Ham
extension
4x8-10
Abs
2 sets
PART
ABS
BACK
BICEP
TRICEPS
CALVES
CHEST
SHOULDERS
GLUTES
HAMSTRINGS
QUADS
TRAPS
Neck
Actual Volume
22
14
9
9
11
13
7
11
8
10
13
7
MEV
20
10
8
6
8
10
8
10
6
8
12
8
Notes
-Weights on 60-70% of 1RM
-Frequency of each muscle group is 2x except Bicep, Abs, and traps which have 3-4x
-add 1 value on Actual Volume for added reps and 2 for added set
-Never exceed MRV. DELOAD after end of phase 1
MRV
25
25
26
18
20
22
20
16
20
20
26
15