I posted this as a reply to a question on another thread. Thought I might post in its own thread for others who might find it interesting.
Day 1
Heavy squat - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Leg press - 3sets x 10-15 reps.
Leg extension - 3sets x 15+ reps.
Heavy Bench press - same as heavy squat
Incline Dumbell - 3 sets x 10-15 reps
Machine fly - 3 sets x 15+ reps
Behind head Dumbell tricep press (whatever tf it’s called) - 3sets x 8-12 reps
Cable kickback - 3sets x 15+ reps
Day 2
Romanian deadlift - 3sets x 10-15 reps.
Bent over barbell row - 3sets x 5-8 reps
Lat pull down or pull ups - 3sets x 10-15 reps
Single arm cable row - 3sets x15+ reps each side
Heavy Barbell shoulder press - same as heavy squat
Db shoulder - 3sets x 10-12 reps
Lateral raise - 3sets x 15+ reps
Rear delt fly 3sets x 15+ reps
Db curl - 3 sets x 10-15 reps
Preacher curl - 3 sets x 15+ reps
Day 3 off
Day 4
Squat volume - 3sets x 8-12 reps.
Leg extension - 3sets x 10-15 reps.
Bench - 3sets x8-12 reps
Dips - 3sets x 10-15 reps (add weight to stay in rep range)
Cable flys - 3sets x15+ reps
Close grip bench - 3sets x 5-8 reps
V bar push down - 3sets x 15+ reps
Day 5
Deadlift - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Lying leg curl - 3sets x 10-15 reps.
Dumbell row - 3sets x 8-12 reps
Machine row - 3sets x 15+
Smith machine shoulder press - 3sets x 10-15 reps
Cable lateral raise - 3sets x 15+ reps
Barbell curl - 3sets x 5-8 reps
Rope curl - 3sets x 15+ reps
Day 6 off
This is where that program sits at the beginning with the 3sets on accessory lifts and staying medium/heavy on the ‘heavy’ lifts. This is easy enough to recover from. Over the first 4 week mesocycle I increase the weight on the heavy lifts to make a PR in week 4 and increase my accessory volume to over reach in week 4.
Depending how I’m feeling I might take a week to do a full deload before moving into the triples mesocycle or just move straight in - dropping my volume sets back and weights back on the heavy lifts to manageable triples. From there increasing the weights over the mesocycle to PR again in week 4. I’m less aggressive with increasing volume in the triples mesocycle as the heavy triples get rather taxing.
The accessory lifts aren’t set in stone and I do change them from time to time. The core lifts stay the same through the 8 weeks.
My goals are a tad more physique related then strength (but i mean who doesnt like being strong asf) although i believe moderate strength work compliments hypertrophy goals. I make my own program depending on what I’m aiming for at that time.
I am on cycle though so take that as you will.
To use a program like this naturally, you would definitely need a week in between the 2 mesocycles to deload and less aggressive with adding volume over each mesocycle. Plus an additional day off to make it a 7 day week. 2 on, 1 off, 2 on, 2 off. Possibly starting at 2 working sets for accessory work as well. The biggest difference I’ve noticed on cycle is recovery time so anyone can use something like this with a smart approach.
