Custom Block Periodisation - Hypertrophy Phase

This is a 12 week customized hypertrophy block designed by me and the use of AI to help me hit certain strength goals within the year.

If you decide to run this: all %'s are meant to be used with a training max.

So when you are prompted to enter your 1rm's please enter 90% of your true 1rm. If you bench 100kg you put in 90kg, simple right? DO NOT USE A TRUE 1RM.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Lateral Raise (Cable)

Bicep Curl (Cable)

Squat (Barbell)

Hack Squat

Romanian Deadlift (Barbell)

Hamstring Curl

Hanging Leg Raise

Overhead Press (Barbell)

Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

Barbell Row

Face Pull

Deadlift (Barbell)

Leg Press

Back Extension

Leg Extension

Ab Wheel

Phase 1

Deload 1

Phase 2

Deload 2

Phase 3

Deload

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