PRECISION – 6 Day Hypertrophy System

PRECISION is a structured 6-day hypertrophy system designed to eliminate guesswork and drive consistent muscle growth through calculated progression.
Built around:
%1RM-based progression for compound lifts
Double progression for accessory movements can be used instead of %1RM
Controlled intensity using RIR
Strategic deloading to manage fatigue
This program is designed for intermediate lifters who want measurable strength increases, optimized volume, and sustainable hypertrophy over repeated cycles.
Outcome:
Progressive overload becomes systematic, not random — resulting in consistent size and strength gains.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Cable)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Push Strength

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Pull Thickness

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Leg Quads

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Skull Crusher (Barbell)

Seated Dip (Machine)

Push Hypertrophy

Pull-Up (Neutral Grip, Weighted)

T-Bar Row

Straight Arm Pulldown

Single Arm Row (Dumbbell)

Reverse Pec Deck

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Pull Width

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Seated Calf Raise

Leg Posterior

Base Week

Increase +2.5%

Hold Weight

De-load

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