Pure hypertrophy 3-4 day program (Jordi)

This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Plat Loaded Machine Chestpress

Seated Row (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Upper 1

Leg Curl

Hack Squat

Hyperextension

Leg Extension

Calf Raise (Leg Press)

Lower 1

Lat Pulldown (Neutral Grip)

Dumbbell Row

Partial Incline Press (Dumbbell)

Pec Deck (Machine)

Upright Row (Cable)

Upper 2

Lateral Raise (Dumbbell)

Single Arm Rear Delt Cable Fly

Kelso Shrug (Chest Supported)

Leg Raise (Captain's Chair)

Bonus dag

Upper 3

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