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Hypertrophy V3
by Vincenzo
2 athletes joined
Program Description
All muscle groups have a minimum of 7 sets per week with biceps, chest, + back at 11, 12, and 13 sets. Exercises per body group are spread throughout the week to allow maximal effort and recovery. Every set should be pushed to within 1 rep of failure, using MYO Rep Pauses to push past regular rep ranges. IE - if you can typically lat pulldown 100 lbs 12 times, do that on set one. On set 2, 3, and 4 - get as many reps as you can, rest for 2-5 seconds, then continue that process until you hit actual mechanical failure.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
May 31, 2024 08:54
Last Edited
Jun 01, 2024 09:38
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Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets
Day 1
1
Lat Pulldown
4 Sets
2
Bicep Curl (Dumbbell)
4 Sets
3
Chest Supported Row (Machine)
3 Sets
4A
Lateral Raise (Cable)
3 Sets
4B
Shrug (Dumbbell)
3 Sets
Day 2
1
Incline Chest Press (Smith)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Skull Crusher
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Leg Extension
4 Sets
Day 3
1
Seated Hamstring Curl
4 Sets
2
Preacher Curl (Dumbbell)
3 Sets
3
Cross Body Lat Pulldown (Single Arm)
3 Sets
4
Shrug (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Overhead Tricep Extension (Cable)
3 Sets
3
Dip (Assisted)
3 Sets
4
Chest Press (Machine)
3 Sets
Day 5
1
Hack Squat
4 Sets
2
Pull-Up (Assisted)
3 Sets
3
Bicep Curl (Cable)
4 Sets
4
Lying Leg Curl
4 Sets