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Instructions
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Based on Dr. Mike Israetel's Hypertrophy guide articles
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Adjust weights on "Week 1" tab
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It's recommended that you track RPE or RIR for each exercise for review at the end of the mesocycle to help test performance improvements
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Exercises and progressions are from suggested workouts in articles on "Sets per Week Summary" tab
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Six days a week, with 5th week deload
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"Exercise Table" weights directly pulled from article suggestions
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If you want to change an exercise, do so on the "General Overview" tab. Note that the sets and reps will NOT update - that will need to be done manually if necessary.
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Day 1Day 2Day 3

Rest
Day 4
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ChestBarbell Bench PressQuadsHigh Bar SquatsGlutesSumo Deficit Deadlift
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Front DeltsBarbell Standing PressQuadsLeg PressHamstringsSL Deadlift
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TricepsWeighted DipsCalvesCalves on Leg PressBackBarbell Bent Row
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ChestCable FliesFront DeltsSeated Dumbbell Overhead PressBAckPullups
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TrapsBarbell ShrugTrapsDumbbell Bent ShrugAbsMachine Crunches2
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Real/Side DeltsBarbell Upright Row1Read/Side DeltsBarbell Upright Row2
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BicepsEZ Bar Curls1BicepsEZ Bar Curls2
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AbsMachine Crunches1
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Day 5Day 6Day 7
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ChestIncline Close Grip BenchQuads
Smith Machine Feet Forward Squats
BackWeighted Pullups
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ChestWide Grip PushupCalvesSmith Machine CalvesBackCable Rows
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TricepsOverhead EZ Extension SSRear/Side DeltsDumbbell Rear Lateral Raise SSHamstringsLying Leg Curls
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TricepsIncline Close Grip Bench SSRear/Side DeltsDumbbell Upright Row SSGlutesGlute Bridge
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Rear/Side DeltsDumbbell Side LateralsBicepsDumbbell Occlusion Curls
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BicepsDumbbell CurlsAbsHanging Knee Raises
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