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Monday
Chest Strength
Tricept Hypertrophy
Bicept Hypertrophy
Upper Leg Hypertrophy
Bench
3 sets of 3
Close Grip Bench
2 sets of 10
2 sets of 8
Skull Crusher
2 sets of 10
2 sets of 8
Tricept Extention
2 sets of 10
2 sets of 8
Dumbell Curls
3 sets to failure
EZ Curls
3 sets of 10
4 sets of 8
3 sets of 10
Squats
3 sets of 10
2 sets of 8
Deadlifts
3 sets of 10
Hack Squats
3 sets of 10
2 sets of 8
SLDL
3 sets of 10
2 sets of 8
Slow Jog
mile
Tuesday
Calve Hypertrophy
Shoulder Hypertrophy
Back Strength
Standing Calve Raise.
6 sets of 10
2 sets of 8
D.Press
5 sets of 10
Mil Press.
5 sets of 10
S. Delt Raise
5 sets of 10
Powerclean
5 sets of 4
Bent Over Row
5 sets of 4
Weighted Chin
4 sets of 3
Shrugs
5 sets of 4
Karate
Wed
slow
jog
a
mile
Thursday
Chest Hypertrophy
Shoulder Strength
Back Hypertrophy
Bench
4 sets of 10
D.Bench
2 sets of 10
Incline
4 sets of 10
D.Press
4 sets of 3
Military P.
4 sets of 3
Bent Row
5 sets of 10
S. Row
5 sets of 10
Pull Downs
5 sets of 10
Chins
4 sets to failure
Shrugs
5 sets of 10
Karate
Friday
Upper Leg Strength
Squats
4 sets of 3
Deadlifts
4 sets of 3
Rack Pulls
x3
x2
x1
Hack Squats
5 sets of 5
SLDL
4 sets of 3
Slow Jog
mile
Saturday
Tricept Strength
Bicept Strength
Fore. Strength
2BD
x3
x3
x2
x1
3BD
x3
x3
x2
x1
Lockouts
x3
x3
x2
x1
Close Grip
3 sets of 3
Pushdown
5 sets of 6
Dumbell C.
2 sets of 5
2 sets of 3
EZ Curl
2 sets of 5
2 sets of 3
Palms up
4 sets of 10
Palms D.
4 sets of 10
Karate
Sunday
slow
jog
a
mile
on saturdays rear delt work and rotator work is added in, i add abbs in whenever i want
im going to do this for 10 weeks, then take a week off then, that makes it 11 weeks, then on the 12th week im maxing for:
Monday Tuesday Wed Thursday Friday Saturday Sunday
Max Max max Max test shirt
Squat Bench bench 1rm Squat max
10rm 10rm 1Rm
max p/c
hows it look?
on weeks 1-10 the percentages will be gradually increasing, and on week 10 ill be doing:
On all hypertrophy days:78%/80%
on all stregnth days:105% (the reps sets differ week to week but mostly the same)
my main ? is, how much size do you think could i gain in the 12 week span if my diet is in check and everything
Chest Strength
Tricept Hypertrophy
Bicept Hypertrophy
Upper Leg Hypertrophy
Bench
3 sets of 3
Close Grip Bench
2 sets of 10
2 sets of 8
Skull Crusher
2 sets of 10
2 sets of 8
Tricept Extention
2 sets of 10
2 sets of 8
Dumbell Curls
3 sets to failure
EZ Curls
3 sets of 10
4 sets of 8
3 sets of 10
Squats
3 sets of 10
2 sets of 8
Deadlifts
3 sets of 10
Hack Squats
3 sets of 10
2 sets of 8
SLDL
3 sets of 10
2 sets of 8
Slow Jog
mile
Tuesday
Calve Hypertrophy
Shoulder Hypertrophy
Back Strength
Standing Calve Raise.
6 sets of 10
2 sets of 8
D.Press
5 sets of 10
Mil Press.
5 sets of 10
S. Delt Raise
5 sets of 10
Powerclean
5 sets of 4
Bent Over Row
5 sets of 4
Weighted Chin
4 sets of 3
Shrugs
5 sets of 4
Karate
Wed
slow
jog
a
mile
Thursday
Chest Hypertrophy
Shoulder Strength
Back Hypertrophy
Bench
4 sets of 10
D.Bench
2 sets of 10
Incline
4 sets of 10
D.Press
4 sets of 3
Military P.
4 sets of 3
Bent Row
5 sets of 10
S. Row
5 sets of 10
Pull Downs
5 sets of 10
Chins
4 sets to failure
Shrugs
5 sets of 10
Karate
Friday
Upper Leg Strength
Squats
4 sets of 3
Deadlifts
4 sets of 3
Rack Pulls
x3
x2
x1
Hack Squats
5 sets of 5
SLDL
4 sets of 3
Slow Jog
mile
Saturday
Tricept Strength
Bicept Strength
Fore. Strength
2BD
x3
x3
x2
x1
3BD
x3
x3
x2
x1
Lockouts
x3
x3
x2
x1
Close Grip
3 sets of 3
Pushdown
5 sets of 6
Dumbell C.
2 sets of 5
2 sets of 3
EZ Curl
2 sets of 5
2 sets of 3
Palms up
4 sets of 10
Palms D.
4 sets of 10
Karate
Sunday
slow
jog
a
mile
on saturdays rear delt work and rotator work is added in, i add abbs in whenever i want
im going to do this for 10 weeks, then take a week off then, that makes it 11 weeks, then on the 12th week im maxing for:
Monday Tuesday Wed Thursday Friday Saturday Sunday
Max Max max Max test shirt
Squat Bench bench 1rm Squat max
10rm 10rm 1Rm
max p/c
hows it look?
on weeks 1-10 the percentages will be gradually increasing, and on week 10 ill be doing:
On all hypertrophy days:78%/80%
on all stregnth days:105% (the reps sets differ week to week but mostly the same)
my main ? is, how much size do you think could i gain in the 12 week span if my diet is in check and everything
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