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Muscle Builder: Delt Hypertrophy Plan
by JL
2 athletes joined
Program Description
Muscle Builder: Chest & Back Focus *Intermediate This hypertrophy-focused workout plan emphasizes Front, Side and Rear Deltoid development by strategically increasing weekly set volume while keeping intensity at a moderate level. By progressively adding sets each week, you'll continuously challenge your muscles, promoting ongoing growth and progress. The plan ensures balanced muscle targeting, aiming to enhance both muscle size and strength over time. If you're new to any exercise, select a weight suitable for the prescribed reps and perceived exertion. Start each session with a 5-10 minute warm-up on an elliptical or treadmill. Rest periods between sets range from 1 to 2 minutes, adjusting based on exercise type. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps On rest days, engage in light activity like mild weight training or cardio to facilitate active recovery. Feel free to swap exercises within the same muscle group, maintaining similar complexity (compound or isolation movements). Adjust rep ranges and intensity (perceived exertion) as needed, typically aiming for 8-12 reps for compound exercises and 10-16 reps for isolations. The program includes a Deload week to decrease intensity and volume, allowing for full recovery and injury prevention, supporting long-term strength and muscle gains.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Feb 29, 2024 03:48
Last Edited
May 14, 2024 03:15
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Week 1
1 / 5 Weeks
Day 2
1
Face Pull
3 Sets
2
Bench Press (Barbell)
4 Sets
3
Stiff Leg Deadlift
4 Sets
Day 4
1
Upright Row (Cable)
3 Sets
2
Incline Bench Press (Smith Machine)
4 Sets
3
Skull Crushers (Smith Machine)
4 Sets
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Hack Squat
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
2
Barbell Row
4 Sets
3
Hack Squat
3 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
2
Barbell Row
4 Sets
3
Hack Squat
3 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 4
1
Front Raise
4 Sets
2
Upright Row (Cable)
3 Sets
3
Incline Bench Press (Smith Machine)
4 Sets
4
Skull Crushers (Smith Machine)
4 Sets
Day 2
1
Face Pull
3 Sets
2
Bench Press (Barbell)
4 Sets
3
Stiff Leg Deadlift
4 Sets
4
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Lat Pulldown
4 Sets
3
Hack Squat
3 Sets
4
Incline Curl (Dumbbell)
3 Sets
5
Reverse Fly (Machine)
3 Sets
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Hack Squat
3 Sets
5
Leg Extension
3 Sets
Day 1
1
Overhead Press (Barbell)
3 Sets
2
Face Pull
3 Sets
3
Hack Squat
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
Day 5
1
Front Raise
3 Sets
2
Reverse Fly (Cable Cross)
3 Sets
3
Upright Row (Barbell)
3 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 2
1
Front Raise
3 Sets
2
Reverse Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
4
Stiff Leg Deadlift
4 Sets
5
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
2
Upright Row (Cable)
3 Sets
3
Leg Curl
4 Sets
4
Skull Crushers (Smith Machine)
4 Sets
5
Machine Preacher Curl
3 Sets
Day 5
1
Front Raise
4 Sets
2
Reverse Fly (Cable Cross)
3 Sets
3
Upright Row (Barbell)
4 Sets
4
Bicep Curl (Barbell)
3 Sets
Day 4
1
Shoulder Press (Plate Loaded)
4 Sets
2
Upright Row (Cable)
4 Sets
3
Leg Curl
4 Sets
4
Skull Crushers (Smith Machine)
4 Sets
5
Machine Preacher Curl
3 Sets
Day 3
1
Bench Press (Barbell)
3 Sets
2
Chest Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
4
Reverse Fly (Cable Cross)
3 Sets
5
Hack Squat
3 Sets
6
Leg Extension
3 Sets
Day 1
1
Overhead Press (Barbell)
4 Sets
2
Face Pull
3 Sets
3
Hack Squat
3 Sets
4
Tricep Pushdown (Cable)
4 Sets
Day 2
1
Front Raise
4 Sets
2
Reverse Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
4 Sets
4
Stiff Leg Deadlift
4 Sets
5
Incline Curl (Dumbbell)
3 Sets
Day 1
1
Chest Press (Machine)
4 Sets
2
Chest Fly (Machine)
4 Sets
3
Tricep Pushdown (Cable)
4 Sets
4
Lateral Raise (Dumbbell)
3 Sets
Day 2
1
Lat Pulldown
4 Sets
2
Seated Row (Cable)
4 Sets
3
Machine Preacher Curl
4 Sets
4
Reverse Fly (Machine)
3 Sets
Day 3
1
Hack Squat
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
4 Sets
4
Front Raise
4 Sets