Torso/Extremities Supertrophy

Execute as follows: Torso/Limbs/OFF repeat (do not skip OFF days). Doing this creates a 9 day microcycle over the A/B/C variations as is intended. Although its been written as a "4 week" program, when executed with proper rest days between A/B/C variations, it will take 5 weeks to complete. Rep ranges/ intensity may not vary over the mesocycle but the goal is to work within given ranges while trying to increase strength at least once on each lift during the mesocycle. All working sets should be done with high intensity leaving 1-2 or reps in reserve or even training very close to failure but intensity is paramount for success.

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Underhand Lat Pulldown

Seated Cable Fly

Chest Supported Row (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Hanging Leg Raise

Torso A

Standing Calf Raise Machine

Bicep Curl (Barbell)

Belt Squat

Overhead Tricep Extension (Cable)

Seated Hamstring Curl

Reverse Hyperextension

Limbs

Dip (Weighted)

Yates Row

Seated Shoulder Press (Dumbbell)

Hammer Strength High Row

Sternal Fly

Lying Reverse Fly

Torso B

Hip Thrust (Machine)

JM Press

45 Degree Back Extension

Cross Body Hammer Curl

Walking Lunge (Dumbbell)

Sled Push

Limbs B

Pull-Up (Weighted)

Decline Bench Press (Barbell)

Kettlebell Gorilla Row

Chest Fly (Machine)

Lu Lateral Raise

Torso C

Romanian Deadlift (Barbell)

Tricep Pushdown (Cable)

Leg Extension

Bicep Curl (Cable)

Lying Leg Curl

Limbs C

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