Unlock True Mass

Every set to failure

Hypertrophic with Strength using SBD with a ORM at end

Notes*** This is my first program, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend.

Also the rest day is after legs every time before “After rest day ch tri”

This follows a 10-12 set per body part split

Test of strength gains at end

You can swap out assisted exercises for bw or even weighted variations

I didn’t add in any Abs bc I forgot lol, you can add in 1-2 sets of abs after every training session if they are lagging or you just wanna have monster abs, take all of the sets to failure and don’t treat it like cardio.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Assisted)

Pullover (Dumbbell)

Underhand Lat Pulldown

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Machine)

Y Raise

Back and Rear Delts

Bench Press (Paused)

Larsen Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Dip (Assisted)

French Press

Tricep Pushdown (Cable)

After rest day ch tri

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

One Arm Lateral Raise (Cable)

Spider Curl

Incline Curl (Dumbbell)

Hammer Curl

Reverse Wrist Curl (Dumbbell)

Delts and Bis

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Back and Rear Delts 2

Walk

Bench Press (Barbell)

Chest and Tris, Deload,BenchPR

Clean Deadlift

Pull-Up (Bodyweight)

Lat Pulldown

Back and Rd, Deload DL pr

Lateral Raise (Dumbbell)

Alternating Dumbbell Curl

Delts and Bis Deload,ohp pr

Leg extensions and hamstring curls are single leg and box jump with pogos are superset

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