Supertrophy Upper/Lower/Off

Progressive overload for hypertrophy... upper/lower/off. Off days are not written into the program but should be taken every third day after a cycle of upper/lower... U/L/OFF/U/L/OFF/U/L/OFF... etc.

- All working sets should be taken to within 1-2 reps of failure but try not to completely fail (failing can add greatly to fatigue accumulation but does not confer a much greater stimulus)
- Execute your own warm up sets prior to working sets (these are not programmed in)
- If you have reached the maximum reps for the rep range with a given weight, increase the weight next time to a weight that will put you back at the minimum reps in the range. (this is progressive overload)
- Take 2-5 minutes of rest between sets to ensure that you are adequately recuperated between working sets
- Standardize form and maintain control of the concentric and eccentric. Form doesnt have to be super strict but it does need to be consistent so that you know whether or not you are making progress. Do not cheat, swing, or sway to force reps. Once you have reached task failure the set is over.

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Week 4

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Week 6

Week 7

Week 8

Week 9

Underhand Lat Pulldown

Bench Press (Barbell)

T-Bar Row

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Kelso Shrugs

Upper #1

High Bar Squat (Barbell)

Seated Hamstring Curl

Hack Squat

Hip Adductor (Machine)

Legs #1

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lat Pulldown

Dip (Weighted)

Hammer Curl

Face Pull

Upper #2

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Leg Extension

Legs #2

Overhead Press (Barbell)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Wrist Curls

Wrist Extension (cable)

Upper #3

Reverse Lunge (Barbell)

Leg Press

Sissy Squat

Glute-Ham Raise

Legs #3

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