Master Slave

Program Description

Hypertrophy Cycle for Streetlifting Enthusiasts This program is designed for streetlifting athletes who want to build muscle while preparing for future strength phases. Inspired by Bald Omni-Man, Micah Schultz, and Alex Bromley. The cycle runs in 4-week mesocycles: - Weeks 1–4: Gradual volume increase, intensity held stable - Weeks 5+: Establish baseline sets, drive hypertrophy by adjusting intensity - Deload after every 4 weeks if no sessions are missed Progression methods: - Main lifts: Linear Periodization - Secondary compounds: Dynamic Double Progression - Isolations: Double Progression Reps for pulls and chins to be selected based on user's goals for LP range. Bias: Streetlifting tends to overdevelop lats, chest, and front delts. This program emphasizes arms, abs, and legs to balance development. Training role: Serves as an accumulation phase to build mass and work capacity before transitioning into a strength-focused phase. Muscle breakdown: Volume is counted as 1 set per muscle involved per exercise. Skills like handstands and L-sits are excluded. Muscle-ups count as 0.5 * sets for lats, as besides being highly technical require substantiol effort. (ChatGPT decomposition): Muscle | Weekly Sets ---------------------|------------- Quads | 10 Hamstrings | 7 Glutes | 12 Calves | 9 Chest | 10 Lats | 11 Upper back/traps | 5 Rear delts | 8 Side delts | 6 Front delts | 12 Triceps | 20 Biceps | 19 Abs | 12 Neck | 8 Exercise selection: Seated ham curl -> Hamstrings High bar squat -> Quads, Glutes Bulgarian -> Quads, Glutes RDL -> Hamstrings, Glutes Nordic curl -> Hamstrings Calf raise -> Calves Dips -> Chest, Triceps, Front delts Incline bench press -> Chest, Triceps, Front delts Handstand push up -> Front delts, Triceps Lateral raise -> Side delts Rear delt fly -> Rear delts French press -> Triceps Tricep pushdown -> Triceps High pull -> Upper back/traps, Rear delts, Biceps Pendlay row -> Lats, Upper back/traps, Rear delts, Biceps Chin up -> Lats, Biceps Muscle ups -> Lats Reverse curl -> Biceps Incline curl -> Biceps Concentration curl -> Biceps Hanging leg raise -> Abs Ab wheel -> Abs Decline crunch -> Abs Neck extension -> Neck Neck curl -> Neck

Program Overview