Schedule

Hyperplasia Specific Training Routine

Mon. = Morning: Day #1 Evening: Cardio: 20 min HIIT

Tues. = Morning: Day #2

Wed. = OFF Evening: Cardio: 20 min HIIT

Thur. = Morning: Day #1

Fri. = Morning: Day #2

Sat. = Morning: Cardio: 20 min HIIT

Sun. OFF

Hypertrophy-specific training – 2 – 3 weeks

Day #1: Chest, Deltoids, Triceps

Barbell Bench Press - 2 x 5 - 8
Inclined db presses - 2 x 5 - 8
Pec-Deck - 2 x 5 - 8
Declined barbell press - 2 x 5 - 8
OR
Cross-over cables - 2 x 5 – 8

Standing db lateral raises - 2 x 5 - 8
Seated machine lateral raises - 2 x 5 - 8
Overhead (military) barbell presses - 2 x 5 - 8
Reverse machine flys - 2 x 5 - 8

Lying triceps extensions - 2 x 5 - 8
Close-grip bench press - 2 x 5 - 8

Day #2: Back, Traps, Biceps

Pull-ups (weighted) - 2 x 5 - 8
T-rows - 2 x 5 - 8
Lat pull-down - 2 x 5 - 8
T-rows (narrow grip) - 2 x 5 - 8
Hyperextensions

Smith machine shrugs - 2 x 5 - 8
Machine shrugs - 2 x 5 - 8

Standing biceps curls - 2 x 5 - 8
Preacher curls - 2 x 5 - 8
Seated db inclined curls (simultaneously) - 2 x 5 - 8

Hyperplasia-specific training – 2 – 3 weeks

Day #1: Chest, Deltoids, Triceps

Inclined db presses - 3 x 12 - 15
Pec-deck - 3 x 12 - 15
Declined db presses - 3 x 12 - 15
Smith machine bench press - 3 x 12 – 15

Seated machine lateral raises - 3 x 12 - 15
Seated db lateral raises - 3 x 12 - 15
Seated front barbell raises - 3 x 12 - 15
Reverse machine flys - 3 x 12 - 15

Lying triceps extensions - 3 x 12 - 15
Rope push-down - 3 x 12 - 15

Day #2: Back, Traps, Biceps

Lat pull-down - 3 x 12 - 15
T-row - 3 x 12 - 15
Seated cable row - 3 x 12 - 15
Hyperextensions

Smith machine shrugs - 3 x 12 - 15
Db shrugs - 3 x 12 – 15

Standing biceps curls - 3 x 12 - 15
Machine preacher curls - 3 x 12 - 15
Seated db inclined curls - 3 x 12 - 15