Master Slave

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Handstand Hold

High Pull

Seated Hamstring Curl

High Bar Squat (Barbell)

Standing Calf Raise

Romanian Deadlift (Barbell)

Hanging Leg Raise

Bulgarian Split Squat (Dumbbell)

Lower 

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