HOMELESSFRIEND'S PROGRAM

(Hypertrophy)

Days 1 and 4
Upper-body

Rest: 90 sec
Load: 75%
Set range: 3-4
Rep range: 8-12
Tempo: 2up – 1hold – 4down

Warm-up 10mins
Flat Bench-press >>
- Pushups………………………………….12 + 12 x 3
Dumb-bell Shoulder-press…………………...….12-10-8 x 3
Skull Crushers >>
- Tricep Rope-extensions (Drop set)……..8 + 12/8 x 3
Dumb-bell Row……………………………………….10 x 3
Rear Delt Row…………………………………….......10 x 3 (10sec burn-out)
Planks…………………………………....….……....1min x 3
Side Plank……………………………..……...…….30s each side
30mins light cardio


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Days 2 and 5
Lower-body

Rest: 120 sec
Load: 75%
Set range: 3-4
Rep range: 8-12
Tempo: 2up – 1hold – 4down

Front Squat (Drop Set)..……………………..…….12/8 x 5
Dumb-bell Waking Lunges……………………..….20m x 3
Stiff Leg Deadlifts >>
- Hamstring Curls………………….....…..12 + 12 x 3
Single-leg Machine Extension……………...………...15 x 3
Smith-machine Rocking Calf Raises………....24>26>28 x 3
Leg-Raises………………………………….…..…..…15 x 3
20mins light cardio