Brown Street Barbell 9 Day Hypertrophy

This program is a great bridge from a brosplit or PPL to increasing total volume intelligently using an asynchronous 9 day split. This splits perfect for non traditional workers whose recovery or training schedule can be difficult to work around. 

It uses an upper lower split that has emphasis on each day for six days in a nine day period. It’s meant to be used as a two on one off program. The science nerds say that there’s a pretty direct positive relationship with volume and hypertrophy really kicking in around 15 sets per week.￼ This program is great for those who need to increase their total weekly volume per muscle part and doesn’t have 2 hours 6 days a week to dedicate to the volume needed or don’t want to sacrifice quality in their sessions.

HOW TO SCALE:
Set your emphasis movements to 5 total sets for that day, the other movements do 2-3. For example, for your chest emphasis push day do 3 sets Dumbbell bench 2 sets pull ups 2 sets cable flye. Push those total sets every 6 training weeks to the desired volume of 15+ total sets per muscle group per week. Add sets at your own discretion based on your own recoverability.

PROGRESSIONS:
Your general rep ranges for hypertrophy is 5-30 reps. I like lower reps for the big compounds like dips pull ups presses and rows. Getting stronger in your movements is going to help drive growth and keep you hungry so you could pick a weight that’s hard for 6 and aim for an extra rep or two a week then pump the weight up the next cycle and do the same. Methods I like to do personally is if I hit 10+ reps of my weighted pull ups (or whatever exercises) on all my sets with the same weight then I’ll jump up on weight until I can do that same progression with higher weight. For an RPE we want to make sure we’re within 3 reps of failure. So that means pretty dang hard every time. If it’s feeling great and you’re doing well then push that up to 10 if not then get a good strain and move on. I tend to stay away from RPE 10 squats and deads because I know how laid up I’m gonna be but maybe you don’t, or more novice trainees could come back from that. But if you’re moving some heavy weights don’t sell the weeks volume for todays workout. Be smart.

EXERCISE SELECTION:
Peter Pencilneck the scientist says that we should pick exercises that bias the stretch under load so we will pick exercises that are efficient in their boxes they check and bias a stretch position using full range of motion and impeccable form.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Cambered Multigrip Bench

Chin-Up (Weighted)

Ring Push Up

Upright Row (Cable)

Chest Fly (Cable)

Upper: Chest Emphasis

Belt Squat

Leg Extension

Front Foot Elevated Split Squat

Lower: Quad Emphasis

Incline Bench Press (Dumbbell)

Arnold Press

Upper: Balanced

Standing Calf Raise

Incline Curl (Dumbbell)

Single Arm Pushdown

Squat (Barbell)

Lower: Balanced

Seated Lateral Raise

Lat Pulldown

Dip (Weighted)

Chest Supported Cambered Bar Row

Incline Fly Press (Dumbbell)

Chin-Up (Bodyweight)

Rear Delt Fly (Cable)

Upper: Back Emphasis

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Nordic Curl

Donkey Calf Raise

Lower: Ham Emphasis

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