2025 summer 3 days/week LUU

Hypertrophy / maintaining while training for running.

This program is to be approached with a Mike Mentzer / Dorian Yates high intensity style, hence first rep is an all out effort with additional forced rep / spot / negatives / pause reps as suitable and if applicable. Second rep is to ensure stimulus and should e skipped for heavy exercises where you know it is not beneficial (e.g. > 3 reps difference from 1st set).

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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

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Leg Curl

Plank

Lower

ISO Lateral Bench Press

Chest Supported Row (Machine)

Cable Crossover

Single Arm Rear Delt Cable Fly

Upright Row (Barbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Upper 1

Incline Bench Press (Dumbbell)

High Row

Seated Shoulder Press (Dumbbell)

Standing Pullover (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Upper 2

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