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Jerzy Hyper Hypertrophy
by Savage Reaper
1 athletes joined
Program Description
Ultimate muscle gain
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Mar 21, 2024 12:09
Last Edited
May 07, 2024 10:43
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9.5
2
Bench Press (Wide Grip)
5 Sets
8 Reps
@9.5
3
Cable Crossover
5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)
5 Sets
8 Reps
@9.5
5
Hammer Curl
5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)
5 Sets
8 Reps
@9.5
2
Skull Crusher
5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@9.5
4
Front Raise
5 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
T-Bar Row
5 Sets
8 Reps
@9.5
3
Hamstring Curl
5 Sets
8 Reps
@9.5
4
Leg Press
5 Sets
8 Reps
@9.5
5
Step-Up (Weighted)
5 Sets
8 Reps
@9.5
Day 4
1
Incline Curl (Dumbbell)
5 Sets
8 Reps
@9.5
2
Alternating Dumbbell Curl
5 Sets
8 Reps
@9.5
3
21s (EZ Bar)
5 Sets
8 Reps
@9.5
4
Chest Press (Machine)
5 Sets
8 Reps
@9.5
5
Chest Press (Machine)
5 Sets
8 Reps
@9.5
Day 5
1
Seated Military Press (Barbell)
5 Sets
8 Reps
@9.5
2
Upright Row (Barbell)
5 Sets
8 Reps
@9.5
3
Face Pull
5 Sets
8 Reps
@9.5
4
Tricep Kickback
5 Sets
8 Reps
@9.5
5
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
7
Farmer's Walk (Weighted)
5 Sets
8 Reps
@9.5
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
T-Bar Row
5 Sets
8 Reps
@9.5
3
Hamstring Curl
5 Sets
8 Reps
@9.5
4
Leg Press
5 Sets
8 Reps
@9.5
5
Step-Up (Weighted)
5 Sets
8 Reps
@9.5
Day 4
1
Incline Curl (Dumbbell)
5 Sets
8 Reps
@9.5
2
Alternating Dumbbell Curl
5 Sets
8 Reps
@9.5
3
21s (EZ Bar)
5 Sets
8 Reps
@9.5
4
Chest Press (Machine)
5 Sets
8 Reps
@9.5
5
Chest Press (Machine)
5 Sets
8 Reps
@9.5
Day 5
1
Seated Military Press (Barbell)
5 Sets
8 Reps
@9.5
2
Upright Row (Barbell)
5 Sets
8 Reps
@9.5
3
Face Pull
5 Sets
8 Reps
@9.5
4
Tricep Kickback
5 Sets
8 Reps
@9.5
5
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
7
Farmer's Walk (Weighted)
5 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9.5
2
Bench Press (Wide Grip)
5 Sets
8 Reps
@9.5
3
Cable Crossover
5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)
5 Sets
8 Reps
@9.5
5
Hammer Curl
5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)
5 Sets
8 Reps
@9.5
2
Skull Crusher
5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@9.5
4
Front Raise
5 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9.5
2
Bench Press (Wide Grip)
5 Sets
8 Reps
@9.5
3
Cable Crossover
5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)
5 Sets
8 Reps
@9.5
5
Hammer Curl
5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)
5 Sets
8 Reps
@9.5
2
Skull Crusher
5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@9.5
4
Front Raise
5 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
T-Bar Row
5 Sets
8 Reps
@9.5
3
Hamstring Curl
5 Sets
8 Reps
@9.5
4
Leg Press
5 Sets
8 Reps
@9.5
5
Step-Up (Weighted)
5 Sets
8 Reps
@9.5
Day 4
1
Incline Curl (Dumbbell)
5 Sets
8 Reps
@9.5
2
Alternating Dumbbell Curl
5 Sets
8 Reps
@9.5
3
21s (EZ Bar)
5 Sets
8 Reps
@9.5
4
Chest Press (Machine)
5 Sets
8 Reps
@9.5
5
Chest Press (Machine)
5 Sets
8 Reps
@9.5
Day 5
1
Seated Military Press (Barbell)
5 Sets
8 Reps
@9.5
2
Upright Row (Barbell)
5 Sets
8 Reps
@9.5
3
Face Pull
5 Sets
8 Reps
@9.5
4
Tricep Kickback
5 Sets
8 Reps
@9.5
5
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
7
Farmer's Walk (Weighted)
5 Sets
8 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9.5
2
Bench Press (Wide Grip)
5 Sets
8 Reps
@9.5
3
Cable Crossover
5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)
5 Sets
8 Reps
@9.5
5
Hammer Curl
5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)
5 Sets
8 Reps
@9.5
2
Skull Crusher
5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@9.5
4
Front Raise
5 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
T-Bar Row
5 Sets
8 Reps
@9.5
3
Hamstring Curl
5 Sets
8 Reps
@9.5
4
Leg Press
5 Sets
8 Reps
@9.5
5
Step-Up (Weighted)
5 Sets
8 Reps
@9.5
Day 4
1
Incline Curl (Dumbbell)
5 Sets
8 Reps
@9.5
2
Alternating Dumbbell Curl
5 Sets
8 Reps
@9.5
3
21s (EZ Bar)
5 Sets
8 Reps
@9.5
4
Chest Press (Machine)
5 Sets
8 Reps
@9.5
5
Chest Press (Machine)
5 Sets
8 Reps
@9.5
Day 5
1
Seated Military Press (Barbell)
5 Sets
8 Reps
@9.5
2
Upright Row (Barbell)
5 Sets
8 Reps
@9.5
3
Face Pull
5 Sets
8 Reps
@9.5
4
Tricep Kickback
5 Sets
8 Reps
@9.5
5
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
7
Farmer's Walk (Weighted)
5 Sets
8 Reps
@9.5