Thoughts on this workout split for Hypertrophy? Currently increasing calories slowly (Reverse Dieting):
Day 1 – Horizontal Push/Pull
Exercise Name
Bench Press * - 5 Sets - 8 Reps
70% of your max
Barbell Row * -
5 Sets - 8 Reps
Incline Press - 5 Sets - 8 Reps
20% less than bench press
Chest Supported T-Bar Row –
5 Sets - 8 Reps
Pec-Deck Flye –
3 Sets – 10-12 Reps
Rear Lateral on Pec-Deck –
3 Sets – 10-12 Reps
*** Warm up then do sets!**
Day 2 – Legs
Exercise Name
Leg Extension –
5 Sets – 12-15 Reps
Seated Leg Curl –
5 Sets – 12-15 Reps
Squat * - 4 Sets - 8 Reps
working up to a ballbuster final set
Romanian Deadlift - 4 Sets - 6 Reps
working up to a final heavy set
Seated calf raises – 4 Sets – 10 Reps
*** Squat** — done alone, without alternating a movement in between.
Day 3 – Vertical Push/Pull
Exercise Name
Standing Press - 5 Sets - 6 Reps
working up to a max-weight set
Chin-Up – 5 Sets - 6 Reps
add weight if you can
Seated Dumbbell Press –
3 Sets – 8-10 Reps
Lat Pulldown –
3 Sets – 8-10 Reps
Plate Front Raise –
4 Sets – 10-12 Reps
Straight-Arm Lat Pulldown -
4 Sets – 10-12 Reps
Day 4 – Arms
Exercise Name
Standing Barbell Curl –
4 Sets – 10-12 Reps
Triceps Pushdown –
4 Sets – 10-12 Reps
Bent-Over Barbell Concentration Curl - 3 Sets – 10-12 Reps
Leaning Triceps Extension with Rope – 3 Sets – 10-12 Reps
Incline Dumbbell Curl –
3 Sets – 10-12 Reps
Seated Dumbbell French Press –
3 Sets – 10-12 Reps
Machine crunch – 4 Sets – 10 Reps
Thoughts on this workout split for Hypertrophy? Currently increasing calories slowly (Reverse Dieting):