HYPERTROPHY
by Craig M.
Program Description
Hypertrophy with Tricep & Delt Specialisation
Stepped Volume Specialisation sets:
345, 345, 345. 345 over each 3 week block.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
150 minutes
Created
Feb 29, 2024 02:27
Last Edited
May 07, 2024 10:05
Week 1
1 / 12 Weeks
Day 3
1
Copenhagen Plank1 Set
10 Reps
@7
2
Landmine Oblique Twist1 Set
9 Reps
@7
3
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
4
Wrist Curls1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)1 Set
12 Reps
@6.5
8
Push Up1 Set
20 Reps
@7
9
Band Pull Apart3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)1 Set
20 Reps
@6.5
11
Leg Curl4 Sets
12 Reps
@7.5
12
Leg Extension3 Sets
12 Reps
@7.5
13
Front Squat (Barbell)1 Set
6 Reps
@6.5
14
High Bar Squat (Barbell)1 Set
11 Reps
@7
15
Safety Bar Squat3 Sets
10 Reps
@7.5
16
Deadlift (Barbell)1 Set
1 Set
3 Sets
6 Reps
1 Reps
6 Reps
@6.5
@7
@8
17
Step-Up (Weighted)3 Sets
12 Reps
@8
18
Ab Wheel1 Set
10 Reps
@7.5
Day 4
1
Overhead Press (Dumbbell)1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)1 Set
12 Reps
@6.5
3
Push Up1 Set
20 Reps
@7
4
Face Pull3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
6
Floor Press (Barbell)3 Sets
8 Reps
@8
7
Dip (Bodyweight)1 Set
10 Reps
@7
8
Dip (Weighted)3 Sets
10 Reps
@8
9
Tricep Pushdown (Cable)3 Sets
15 Reps
@7.5
10
Lateral Raise (Dumbbell)3 Sets
13 Reps
@7.5
11
Front Raise3 Sets
12
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
13
Landmine Oblique Twist1 Set
9 Reps
@6.5
Day 1
1
Overhead Press (Dumbbell)1 Set
1 Set
20 Reps
10 Reps
@6.5
@7
2
Pullover (Dumbbell)1 Set
12 Reps
@6.5
3
Push Up1 Set
1 Set
15 Reps
6 Reps
@6.5
@6.5
4
Face Pull3 Sets
16 Reps
@6.5
5
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@6.5
@7
@8
6
Floor Press (Barbell)2 Sets
1 Set
5 Reps
6 Reps
@8
@8
7
Dip (Bodyweight)1 Set
6 Reps
@6.5
8
Dip (Weighted)3 Sets
6 Reps
@8
9
Tricep Pushdown (Cable)3 Sets
15 Reps
@7
10
Lateral Raise (Dumbbell)3 Sets
13 Reps
@8
11
Front Raise3 Sets
10 Reps
@7.5
12
Wrist Curls1 Set
35 Reps
@6.5
13
Reverse Wrist Curl (Barbell)1 Set
35 Reps
@6.5
14
Landmine Oblique Twist1 Set
8 Reps
@6.5
15
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
Day 2
1
Overhead Press (Dumbbell)1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)1 Set
12 Reps
@6.5
3
Push Up1 Set
20 Reps
@7
4
Face Pull3 Sets
16 Reps
@6.5
5
Bicep Curl (Dumbbell)1 Set
3 Sets
12 Reps
10 Reps
@6
@8
6
Lateral Raise (Cable)3 Sets
13 Reps
@7
7
Hammer Curl3 Sets
10 Reps
@7.5
8
Front Raise3 Sets
10 Reps
@7.5
9
Underhand Lat Pulldown1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)3 Sets
6 Reps
@8
11
Dumbbell Row3 Sets
8 Reps
@8
12
Wide Grip Pull-Up3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye3 Sets
12 Reps
@7.5
15
Standing Calf Raise4 Sets
10 Reps
@7.5
16
Seated Calf Raise4 Sets
10 Reps
@7.5
17
Wrist Curls1 Set
35 Reps
@6.5
18
Reverse Wrist Curl (Barbell)1 Set
35 Reps
@6.5
19
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
20
Landmine Oblique Twist1 Set
9 Reps
@6.5
Day 5
1
Overhead Press (Dumbbell)1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)1 Set
12 Reps
@6.5
3
Push Up1 Set
20 Reps
@6.5
4
Face Pull3 Sets
16 Reps
@6.5
5
Hammer Curl3 Sets
9 Reps
@8
6
Lateral Raise (Cable)3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7.5
8
Front Raise3 Sets
10 Reps
@7
9
Lat Pulldown (Neutral Grip)1 Set
10 Reps
@6.5
10
Chin-Up (Weighted)3 Sets
6 Reps
@8
11
Dumbbell Row3 Sets
10 Reps
@7.5
12
Wide Grip Pull-Up3 Sets
6 Reps
@7.5
13
Wide Grip Lat Pulldown1 Set
10 Reps
@7.5
14
Rear Delt Cable Flye3 Sets
12 Reps
@7
15
Standing Calf Raise4 Sets
10 Reps
@7.5
16
Seated Calf Raise4 Sets
10 Reps
@7.5
17
Landmine Oblique Twist1 Set
9 Reps
@7
18
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
19
Wrist Curls1 Set
20
Reverse Wrist Curl (Barbell)1 Set
Day 6
1
Copenhagen Plank1 Set
10 Reps
@7
2
Landmine Oblique Twist1 Set
9 Reps
@7
3
Side Bend (Dumbbell)1 Set
44 Reps
@6.5
4
Wrist Curls1 Set
35 Reps
@6.5
5
Reverse Wrist Curl (Barbell)1 Set
35 Reps
@6.5
6
Overhead Press (Dumbbell)1 Set
20 Reps
@6.5
7
Pullover (Dumbbell)1 Set
12 Reps
@6.5
8
Push Up1 Set
20 Reps
@7
9
Band Pull Apart3 Sets
12 Reps
@6.5
10
Squat (Bodyweight)1 Set
20 Reps
@6.5
11
Floor Press (Barbell)3 Sets
12 Reps
@8
12
Leg Curl4 Sets
12 Reps
@7.5
13
Tricep Pushdown (Cable)3 Sets
15 Reps
@7.5
14
Leg Extension3 Sets
12 Reps
@7.5
15
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
16
Front Squat (Barbell)1 Set
6 Reps
@6.5
17
High Bar Squat (Barbell)1 Set
11 Reps
@7
18
Safety Bar Squat3 Sets
5 Reps
@8
19
Front Raise3 Sets
10 Reps
@7.5
20
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
21
Rear Delt Cable Flye3 Sets
10 Reps
@7.5
22
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@7.5
23
Ab Wheel1 Set