Hypertrophy/Volume Accumulation Phase
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Week 1
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatBench Press (2 sec pause)Back SquatDeadlift
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3x10 @ 55-62%3x8 @58-65%2x10 @ 55-60%3x6 @ 65%
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Bench Press (Touch N Go)Deficit Conventional DeadliftDB Bench PressClose Grip Bench Press
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3x8 @ 55-60%3x6 @ 55-60%3x8 @ RPE 53x6 @ 55%
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AccessoryDips 4x5 @ RPE 6DB Flies 3x8 @ RPE 6Walking Lunge 3x8e @RPE 6Pull-up x 35 total
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Split Squat 3x8e @ RPE 6KB Swing 10x10 @1 min rest Skullcrushers 3x8Abs 4x10
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Ab Wheel 4x10Hyperextensions 3x10
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Week 2
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatBench Press (2 sec pause)Back SquatDeadlift
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4x10 @ 60-65%4x8 @60-68%3x10 @ 55-60%3x6 @ 65-68%
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Bench Press (Touch N Go)Deficit Conventional DeadliftDB Bench PressClose Grip Bench Press
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3x8 @ 55-60%4x6 @ 55-60%4x8 @ RPE 63x6 @ 55%
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AccessoryDips 4x5 @ RPE 6DB Flies 3x8 @ RPE 6Walking Lunge 3x8e @RPE 6Pull-up x 35 total
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Split Squat 3x8e @ RPE 6KB Swing 10x10 @1 min rest Skullcrushers 3x8Abs 4x10
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Ab Wheel 4x10Hyperextensions 3x10
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Week 3
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatBench Press (2 sec pause)Back SquatDeadlift
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5x10 @ 65-70%5x8 @60-68%3x10 @ 60-65%4x6 @ 65-71%
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Bench Press (Touch N Go)Deficit Conventional DeadliftDB Bench PressClose Grip Bench Press
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4x8 @ 55-60%4x6 @ 55-60%4x8 @ RPE 73x6 @ 55%
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AccessoryDips 4x5 @ RPE 6DB Flies 3x8 @ RPE 6Walking Lunge 3x8e @RPE 6Pull-up x 35 total
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Split Squat 3x8e @ RPE 6KB Swing 10x10 @1 min rest Skullcrushers 3x8Abs 4x10
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Ab Wheel 4x10Hyperextensions 3x10
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Week 4
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Day 1Day 2Day 3Day 4
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PrimaryBack SquatBench Press (2 sec pause)Back SquatDeadlift
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6x10 @ 67-75%6x8 @65-75%4x10 @ 63-68%5x6 @ 68-75%
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Bench Press (Touch N Go)Deficit Conventional DeadliftDB Bench PressClose Grip Bench Press
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5x8 @ 55-65%4x6 @ 58-65%4x8 @ RPE 83x6 @ 60-65%
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AccessoryDips 4x5 @ RPE 6DB Flies 3x8 @ RPE 6Walking Lunge 3x8e @RPE 6Pull-up x 35 total
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Split Squat 3x8e @ RPE 6KB Swing 10x10 @1 min rest Skullcrushers 3x8Abs 4x10
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Ab Wheel 4x10
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Following Week 4 perform the following:
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See back off week
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