High Frequency UL Hypertrophy Block

High frequency volume/hypertrophy block. 
- Squat Variation 3x
- Bench 3x
- Deadlift 2x 
- Majority of work in the 60-80% range

*My favorite way to run this block in a 2 days on 1 day off rotation, spreading out the sessions. Feel free to do what best suits your recovery ability! 
*I also recommend using a training max for percentage work. Personally I stick to 92.5% as it keeps me fresh, my lifts move fast, and it keeps my technique locked in. Feel free to use a higher TM or lower. 

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Bench Press (Barbell)

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Hammer Curl

Hack Squat

Deadlift (Barbell)

Reverse Lunge (Barbell)

Back Extension (Weighted)

Calf Raise (Leg Press)

Bench Press (Close Grip)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Leg Extension

Decline Sit Up (Weighted)

Seated Shoulder Press (Dumbbell)

Barbell Row

Lat Pulldown

Face Pull

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