5-Day Hypertrophy S3N Logic

Following the S3N Logic on how you should recover and how much sets per week you should do for each muscle group, this program allows to increase lean muscle mass in a balanced way. Even if this program is Scientific Based dosen't mean it's easy, the amount of volume is high and each workout is a challenge. Enjoy yourself :)

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Croci Ai Cavi Bassi Monibraccio

Military Press (Barbell)

Tricep Pushdown (Cable)

French Press

PUSH

Stacco Rumeno Pesante

Lat Machine

Bent Over Row (Barbell)

Pulley Presa Stretta

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

PULL

Squat (Barbell)

Stacco Rumeno Complementare

Affondi

Hip Thrust (Barbell)

Leg Curl

Calf Raises

Plank

LEGS

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Pulley Presa Larga

UPPER

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Wrist Curls

Dead Hang

ARMS

PUSH DELOAD

PULL DELOAD

LEGS DELOAD

UPPER DELOAD

ARMS DELOAD

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