Mass & Hypertrophy

The name of the game is Mass. 
A few notes before beginning. 
Correct form and barpath is more important than weight. 
This is a fairly high volume program aimed at newer lifters wanting to put on size & practice their technique.
Any exercise with a - is to failure.
Use myoreps when needed(take a 5 second break and continue the set until finished).
There is a deload week in week 5 if needed, if not just continue to week 6.
In the last 3 weeks take any 1 failure set of each workout to beyond failure with myrops and forced negatives (cheat to get the bar up and slowly move through the eccentric portion of the lift)
Good Luck & Have Fun! I'm starting this program March 24 2025 & Will let you guys know my personal results. Feel Free to ask any questions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

French Press

Chest & Shoulders

Squat (Barbell)

Bent Over Row (Dumbbell)

Bulgarian Split Squat (Barbell)

Seated Row (Cable)

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Legs & Back

Bench Press (Barbell)

Rear Delt Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Chest & Shoulders 

Stiff Leg Deadlift

Bent Over Row (Barbell)

Reverse Lunge (Dumbbell)

Lat Pulldown (Neutral Grip)

Goblet Squat

Concentration Curl

Lat Pulldown

Bulgarian Split Squat (Dumbbell)

I, Y, T (IYT) Raise

Deadlift (Barbell)

Deload 1

Bicep Curl (Barbell)

Only If Need DL

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