Muscle Builder: Delt Hypertrophy Plan

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Face Pull

Bench Press (Barbell)

Stiff Leg Deadlift

Upright Row (Cable)

Incline Bench Press (Smith Machine)

Skull Crushers (Smith Machine)

Overhead Press (Barbell)

Lat Pulldown

Hack Squat

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Barbell Row

Bicep Curl (Barbell)

Front Raise

Reverse Fly (Machine)

Chest Fly (Machine)

Leg Extension

Tricep Pushdown (Cable)

Reverse Fly (Cable Cross)

Upright Row (Barbell)

Shoulder Press (Plate Loaded)

Leg Curl

Machine Preacher Curl

Chest Press (Machine)

Seated Row (Cable)

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