DYEL Hyperlifting 4x per week

Intermediate- Advanced Programme to increase volume from beginner programmes including classics such as Starting Strength, Strong Lifts or LeanGains.

Heavier volume on arms to make you sure you look like you actually lift, when wearing a T shirt.

Take 3 mins rest on sets for first exercise each day. 1-2 mins for the rest depending on your needs and complexity of the excercise. So bicep curls probably need less recovery than a seated cable row.

DYEL bro?

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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

Deadlift (Barbell)

Arnold Press

Hack Squat

Hamstring Curl

Incline Curl (Dumbbell)

Tricep Extension (Dumbbell)

Seated Calf Raise

Overhead Press (Barbell)

Seated Row (Cable)

Incline Bench Press (Dumbbell)

Dumbbell Bench Pullover

Lateral Raise (Cable)

Preacher Curl (Barbell)

Skull Crusher

Bench Press (Barbell)

Barbell Row

Romanian Deadlift (Barbell)

Chest Fly (Cable)

Bicep Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Squat (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Leg Extension

Bicep Curl (Cable)

Face Pull

Standing Calf Raise

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