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- Day 1: Upper Body Power Day
- Pulling Power Movement: Bent over or Pendlay rows
- 3 sets of 3-5 reps
- Assistance Pulling movement: Weighted Pull ups
- 2 sets of 6-10 reps
- Auxiliary Pulling movement: Rack chins
- 2 sets of 6-10 reps
- Pressing Power Movement: Flat dumbbell presses
- 3 sets of 3-5 reps
- Assistance pressing movement: Weighted dips
- 2 sets of 6-10 reps
- Assistance pressing movement: Seated dumbbell shoulder presses
- 3 sets of 6-10 reps
- Auxiliary curling movement: Cambered bar curls
- 3 sets of 6-10 reps
- Auxiliary extension movement: Skull crushers
- 3 sets of 6-10 reps
- Day 2: Lower Body Power Day
- Pressing Power Movement: Squats
- 3 sets of 3-5 reps
- Assistance pressing movement: Hack Squats
- 2 sets of 6-10 reps
- Assistance extension movement: Leg extensions
- 2 sets of 6-10 reps
- Assistance pulling movement: Stiff legged deadlifts
- 3 sets of 5-8 reps
- Assistance pulling/curling movement: Glute ham raises or lying leg curls
- 2 sets of 6-10 reps
- Auxiliary calf movement: Standing calf raise
- 3 sets of 6-10 reps
- Auxiliary calf movement: Seated calf raise
- 2 sets of 6-10 reps
- Day 3: Rest
- Day 4: Back and Shoulders Hypertrophy Day
- Pulling Power Exercise speed work: Bent over or Pendlay rows
- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pulling movement: Rack chins
- 3 sets of 8-12 reps
- Hypertrophy pulling movement: Seated cable row
- 3 sets of 8-12 reps
- Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
- 2 sets of 12-15 reps
- Hypertrophy pulling movement: Close grip pulldowns
- 2 sets of 15-20 reps
- Hypertrophy shoulder movement: Seated dumbbell presses
- 3 sets of 8-12 reps
- Hypertrophy shoulder movement: Upright rows
- 2 sets of 12-15 reps
- Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
- 3 sets of 12-20 reps
- Day 5: Lower Body Hypertrophy Day
- Lower Body Power Exercise speed work: Squats
- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pressing movement: Hack squats
- 3 sets of 8-12 reps
- Hypertrophy pressing movement: Leg presses
- 2 sets of 12-15 reps
- Hypertrophy extension movement: Leg extensions
- 3 sets of 15-20 reps
- Hypertrophy pulling movement: Romanian deadlifts
- 3 sets of 8-12 reps
- Hypertrophy curling movement: Lying leg curls
- 2 sets of 12-15 reps
- Hypertrophy curling movement: Seated leg curls
- 2 sets of 15-20 reps
- Hypertrophy calf movement: Donkey calf raises
- 4 sets of 10-15 reps
- Hypertrophy calf movement: Seated calf raises
- 3 sets of 15-20 reps
- Day 6: Chest and Arms Hypertrophy Day
- Pressing Power Exercise speed work: Flat dumbbell presses
- 6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pressing movement: Incline dumbbell presses
- 3 sets of 8-12 reps
- Hypertrophy pressing movement: Hammer strength chest press
- 3 sets of 12-15 reps
- Hypertrophy fly movement: Incline cable flyes
- 2 sets of 15-20 reps
- Hypertrophy curling exercise: Cambered bar preacher curls
- 3 sets of 8-12 reps
- Hypertrophy curling exercise: Dumbbell concentration curls
- 2 sets of 12-15 reps
- Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
- 2 sets of 15-20 reps
- Hypertrophy extension exercise: Seated tricep extension with cambered bar
- 3 sets of 8-12 reps
- Hypertrophy extension exercise: Cable pressdowns with rope attachment
- 2 sets of 12-15 reps
- Hypertrophy extension exercise: Cable kickbacks
- 2 sets of 15-20 reps
- Day 7: Rest
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