A guy from my gym who is in the weight game for 10 years gave me a routine for hypertrophy and i would love to hear the opinions from other experienced guys about it…I want to do it because he seems like a really reliable guy and the guys he helps with training always achieve their goals but its the first time a see a program like this…
My stats are : 6’2, 200lbs at about 14% bodyfat and my main lifts are incline bench: 260x6, squats 330x5 and deadlift 405x5.Anyway here is the routine:
Day 1 , Chest
1.Dumbell Bench Press 5x10,9,8,7,6
2.Dumbell Flies 4x6(last set is a single drop set)
3.Incline Bench Press(Barbell) 5x10,9,8,7,6
4a.Low Cable-High Crossover 4x8
4b.Decline Machine Chest Press 4x6
Day 2 , Back
1.Wide Grip Lat Pulldown 5x8,6,8,6,8,
2a.Wide Grip Barbell Rows 4x10,8,6,8
2b. Close Grip Reverse Barbell Rows 4x10,8,6,8
3.Close Grip Chin Ups 5xMAX
4.Cable Rows 4x8 (Last Set Is a single drop set)
Day 3 , Shoulders
1.Arnold Press 5x8,6,8,6,8
2a.Upright Rows 4x12,10,8,6
2b.Dumbell Shrugs 4x12,10,8,6
3.Dumbell Lateral Raises 5x10,9,8,7,6
4.Seated Military Barbell Press 4x8 (last set is a single drop set)
Day 4 , Triceps and Biceps
A.Triceps :
1.Rope PushDowns 4x8,6,8,6
2.French Press 4x8 (last set is a single drop set)
3.Weighted Dips 3x10
B.Biceps :
1.Ez Bar Curls 4x8,6,8,6
2.Preacher Hammer Curls 4x8 (last set is a single drop set)
3.Concentration Curls 3x10
Day 5 , Legs
1.Standing Calf Raises 4x15
2.Leg Curl 4x6
3.Squats 4x10
4.Romanian Deadlifts 3x10
5.Lunges 3x8/leg
6.Seated Calf Raises 4x30
He told me to rest only 45’‘-60’’ between sets and exercises ,always do slow negatives for every exercise,use 75%-80% of my max weights and take every single set from every exercise to failure.For example if the program says do 8 reps and i can do more ,lets say 12 ,i should do them and next time increase the weight 5-10 pounds.
The way i trained before (as most said that a beginner should train) was a 4 times a week upper lower split.I got a lot stronger but my physique wasnt that good and want to become a bodybuilder not a powerlifter so i asked for a routine to achieve my goals.
So what do you think?Any help would be awesome and really apreciated