Intermediate hypertrophy program

A program for intermediates focused on hyperthrophy. When doing heavy compounds (Bench press and squat in particular) train each set with 1 rep in reserve.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

Decline Crunch (Weighted)

Lower 1

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Wide Grip Pull-Up

Pendlay Row

Upper 1

Belt Squat

Good Morning

Split Squat (Barbell)

Lower 2

Incline Bench Press (Barbell)

Pull-Up (Weighted)

Bench Press (Close Grip)

Chest Supported Row (Dumbbell)

Upper 2

Behind-the-Neck Push Press

Squat (Paused)

Leg Extension

Dip (Weighted)

Chin-Up (Weighted)

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