Mikkels hypertrophy program

Designed for intermidiate or advanced due to high volume and hyper specificacy

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

Neck Curl

Push 3 (Delt focus)

Pull-Up (Weighted)

Reverse Pec Deck

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Abs Crunch (Machine)

Pull 3 (Rear delt/upper back)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Calf Raise (Leg Press)

Wrist Curls

Reverse Wrist Curl (Barbell)

Legs 3 ( No focus )

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Hammer Curl

Bicep Curl (Cable)

Sharms 3 (Delt n tricep focus)

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Barbell Row

Standing Pullover (Cable)

Shrug (Barbell)

Chest n back  3 (Lat focus)

Bench Press (Barbell)

Skull Crusher (Barbell)

Overhead Tricep Extension (Cable)

Push 1 (chest n tricep focus)

Seated Row (Cable)

Landmine Oblique Twist

Pull 1. (Upper back focus)

Standing Calf Raise

Legs 1 ( No focus )

Lat Pulldown (Neutral Grip)

Chest n back 1 (lat focus)

Shoulder Press (Machine)

Bayesian Curl

Sharms 1 (Arm focus)

High Bar Squat (Barbell)

Legs 2 ( quad focus )

Single Arm Tricep Extension (Cable)

Push 2 ( No focus)

Lat Pulldown (Close Grip)

Pull 2 (lat n rear Delt focus)

Seated Wide-Grip Row (Cable)

Chest n back 2 (back focus)

Overhead Press (Machine)

Preacher Curl (Barbell)

Sharms 2 (Bi and Delt focus)

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