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