Uploaded by Tibor Szabó

421900275-8-Week-Hypertrophy-Block-BigCoachD-LiftVault-com

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Exercise
Max
Squat
155
Bench
117,5
Deadlift
202,5
Shoulder press
Round to: [1]
80
5
8 WEEK HYPERTROPHY BLOCK
Based on a post by /u/BigCoachD
Spreadsheet by /u/TurbulentCharge1
Day 1
Weight
Reps
Sets
Day 2
Squat
85
5
12
Bench press
60
12
5
Shoulder press
12
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
100
12
5
40
12
5
12
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Reps
Sets
Day 2
Squat
95
5
12
Bench press
65
12
5
Shoulder press
12
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
110
12
5
45
12
5
12
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Squat
Bench press
Reps
Sets
Day 2
100
5
10
70
10
5
Shoulder press
10
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
120
10
5
50
10
5
10
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Squat
Bench press
Reps
Sets
Day 2
110
5
8
Deadlift
75
8
5
Shoulder press
8
5
Barbell rows
Pull ups
Weight
Reps
Sets
130
8
5
50
8
5
8
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Reps
Sets
Day 2
Squat
90
5
12
Bench press
60
12
5
Shoulder press
12
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
105
12
5
40
12
5
12
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Reps
Sets
Day 2
Squat
95
5
12
Bench press
70
12
5
Shoulder press
12
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
115
12
5
45
12
5
12
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Squat
Bench press
Reps
Sets
Day 2
105
5
10
75
10
5
Shoulder press
10
5
Barbell rows
Pull ups
Deadlift
Weight
Reps
Sets
125
10
5
50
10
5
10
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 1
Weight
Squat
Bench press
Reps
Sets
Day 2
110
5
8
Deadlift
80
8
5
Shoulder press
8
5
Barbell rows
Pull ups
Weight
Reps
Sets
135
8
5
55
8
5
8
5
Good mornings
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Flat DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
Day 3
Reps
Sets
Day 4
Reps
Sets
Pause squat
8
3
Deficit deadlift
8
3
Chain squat
8
3
Block pull
8
3
Close grip
8
3
Incline bench press
8
3
12
5
Barbell rows
12
5
Pull ups
SLDL
10-15
3
Leg press
10-15
3
Lunges
10-15
3
Bulgarian split squat
10-15
3
One arm row
10-15
3
One arm row
10-15
3
Incline DB bench
10-15
3
Incline DB bench
10-15
3
Curls
20 3MRS
Curls
20 3MRS
Push downs
20 3MRS
Rear delt flies
20 3MRS
Upright rows
20 3MRS
Unprogrammed grip
Unprogrammed abs
[1] Input "5" for lbs, "2.5" for kgs
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