Upper/lower/focus for hypertrophy

Tracking program, few exercises, easy to follow, easy to track. Each exercise to complete systemic failure, hence the limited variation. 
Thick upper back and traps, full chest and big arms. Since we hit muscles very frequently we will have 2 rest days, or 1 if you like juice.

Some exercises have a very slight change in RPE for joint purposes.
After the last set of each exercise, you should feel your balls getting blue, if not you are still novice or don't understand failure.
Max 60 sec rest. Exercises are changeable.

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Week 3

Week 4

Week 5

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Week 17

Week 18

Squat (Barbell)

Stiff Leg Deadlift

Standing Calf Raise

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Reverse Abs Crunch (Bodyweight)

Lower 1

Bench Press (Dumbbell)

Bent Over Row (Barbell, Paused)

Skull Crusher (Barbell)

Bicep Curl (EZ Bar)

One Arm Lateral Raise (Dumbbell)

Neck Curl

Upper 1

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Dumbbell Row

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upper 2

Lunge (Dumbbell)

Abs Crunch (Bodyweight)

Lower 2

Chest Fly (Dumbbell)

Focus day

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