Hypertrophy Block

As stated, this is for a bulk/ hypertrophy phase.

Work up to the first set using warm up sets as needed, then do the follow on set(s) with less than a minute of rest. Each exercise should become essentially a drop set unless you land towards the top end of the rep range and know you can stilll get at least the bottom end of the rep range  with the same weight on the next set. Rest as little between exercises as possible. These should average ~45min per workout.
Take rest days as needed. I’d recommend at a minimum doing one rest day a week for smaller but well conditioned lifters, average lifters to do three on one off rotation (8 day cycle) and for exceptionally strong (or deconditioned) lifters needing more rest do a two on one off rotation (9 day cycle)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

Rear Delt Fly (Machine)

Skull Crusher (Barbell)

Hammer Curl (Dumbbell)

Single Arm Pushdown

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Leg Curl

Leg Extension

Back Extension

Straight Leg Calf Raise

Lower 1

Bench Press (Paused)

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Pec Deck (Machine)

Shrug (Barbell)

Wrist Curls

Behind-the-Neck Press (Barbell)

Bicep Curl (Barbell)

Overhead Tricep Extension (Barbell)

I, Y, T (IYT) Raise

Incline Hammer Curl (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Deadlift (Barbell)

Front Squat (Barbell)

Lateral Lunge

Leg Press

Incline Bench Press (Barbell)

Dip (Weighted)

Incline Chest Fly (Dumbbell)

Power Shrug

Use warm up sets as necessary. Rest between sets should be no longer than a minute.

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