Cole O'Connor's hypertrophy split

**Cole O'Connor's Hypertrophy Split** is an 8-week program designed to maximize muscle growth and sculpt your physique.

This program is designed to maximize your gym progress while minimizing fatigue. 

You can choose your rest days if the 6 day split becomes to much, but if you stick to the plan you should feel good to go all week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Low To High Chest Fly (Cable)

Chest Fly (Machine)

Shoulder Press Smith

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Chest, Shoulder's, Biceps

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

JM Press

Cross Body Tricep Extension

Back,Triceps 

Squat (Smith Machine)

Leg Extension

Seated Hamstring Curl

Straight Leg Calf Raise

Hip Adductor (Machine)

Legs

Rest

Biceps, triceps, Shoulders

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Back, Chest

Straight Leg Deadlift

Leg's 

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