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Thread: My Hypertrophy Training System, any suggestions?

  1. #1
    quacky is offline New Member
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    Jul 2022
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    My Hypertrophy Training System, any suggestions?

    I'm 22 yrs natural and i have made rapid progress with this program. i wanted to share with you.

    Monday PUSH

    BENCH PRESS 4x6-8 RIR 1-2 Last Set Failure
    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2 Last Set Failure
    PECK DECK FLY 3x12-15 Failure
    OVERHEAD PRESS 4x8-10 RIR 1-2
    LATERAL RAISE 4x12-15 Beyond failure
    REAR DELT 3x12-15 Beyond failure
    WEIGHTED BENCH DIPS 3x12 RIR 1-2
    TRICEPS PUSHDOWN 4x8-10 Failure


    Tuesday PULL

    LAT PULLDOWN 4x8-10 RIR 1-2 Last Set Failure
    BARBELL ROW 4x8-10 RIR 1-2 Last Set Failure
    CABLE ROW 6x12-15 Failure (u can 3x cable row, 3x rope pullover but i dont like rope pullover.)
    PULL UP 1x Max Failure
    BARBELL CURL 4x8-10 RIR 1 Last Set Failure
    DUMBELL CURL 4x8-10 RIR 1 Last Set Failure

    Wednesday LEGS

    SQUAT 4x8-10(heavy weight) + 2x12-15(low weight) RIR 1-2
    LEG PRESS 4x8-10 2x12-15 RIR 1-2
    LEG CURL 5x12-15 Failure
    CALF RAISE 4x15-20 Failure

    Thursday off


    Friday PUSH 2

    BENCH PRESS 4x6-8 RIR 1-2 Last Set Failure(I do not recommend for recovery, but if your bench weight is not increasing, do it.)
    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2
    PEC DECK FLY 3x12-15 Failure
    OVERHEAD PRESS 4x8-10 RIR 1-2
    LATERAL RAISE 3x8-10(heavy) Failure +3x12-15(low) Beyond failure
    REAR DELT 3x12-15 Failure
    TRICEPS PUSHDOWN 4x8-10 Failure

    Saturday PULL+LEGS 2


    LAT PULLDOWN 4x8-10 RIR 1-2 Last Set Failure
    CABLE ROW 4x12-15 Failure
    ROMANIAN DEADLIFT 4x8-10 RIR 1-2
    DUMBELL CURL 4x8-10 Failure
    LEG PRESS 5x8-10 RIR 1-2
    CALF RAISE 4x15-20 Failure

    Sunday Off
    Last edited by quacky; 09-16-2022 at 02:00 PM.

  2. #2
    Iranon's Avatar
    Iranon is offline Associate Member
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    Quote Originally Posted by quacky View Post
    I'm 20 yrs natural and i have made rapid progress with this program. i wanted to share with you.

    Monday PUSH

    BENCH PRESS 4x6-8 RIR 1-2 Last Set Failure
    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2 Last Set Failure
    PECK DECK FLY 3x12-15 Failure
    OVERHEAD PRESS 4x8-10 RIR 1-2
    LATERAL RAISE 4x12-15 Beyond failure
    REAR DELT 3x12-15 Beyond failure
    WEIGHTED BENCH DIPS 3x12 RIR 1-2
    TRICEPS PUSHDOWN 4x8-10 Failure


    Tuesday PULL

    LAT PULLDOWN 4x8-10 RIR 1-2 Last Set Failure
    BARBELL ROW 4x8-10 RIR 1-2 Last Set Failure
    CABLE ROW 6x12-15 Failure (u can 3x cable row, 3x rope pullover but i dont like rope pullover.)
    PULL UP 1x Max Failure
    BARBELL CURL 4x8-10 RIR 1 Last Set Failure
    DUMBELL CURL 4x8-10 RIR 1 Last Set Failure

    Wednesday LEGS

    SQUAT 4x8-10(heavy weight) + 2x12-15(low weight) RIR 1-2
    LEG PRESS 4x8-10 2x12-15 RIR 1-2
    LEG CURL 5x12-15 Failure
    CALF RAISE 4x15-20 Failure

    Thursday off


    Friday PUSH 2

    BENCH PRESS 4x6-8 RIR 1-2 Last Set Failure(I do not recommend for recovery, but if your bench weight is not increasing, do it.)
    INCLINE DUMBELL PRESS 4x6-8 RIR 1-2
    PEC DECK FLY 3x12-15 Failure
    OVERHEAD PRESS 4x8-10 RIR 1-2
    LATERAL RAISE 3x8-10(heavy) Failure +3x12-15(low) Beyond failure
    REAR DELT 3x12-15 Failure
    TRICEPS PUSHDOWN 4x8-10 Failure

    Saturday PULL+LEGS 2


    LAT PULLDOWN 4x8-10 RIR 1-2 Last Set Failure
    CABLE ROW 4x12-15 Failure
    ROMANIAN DEADLIFT 4x8-10 RIR 1-2
    DUMBELL CURL 4x8-10 Failure
    LEG PRESS 5x8-10 RIR 1-2
    CALF RAISE 4x15-20 Failure

    Sunday Off
    First off Push, I would never go below 8 reps for hypertrophy, 8-15 is perfect.
    On push day I would do laterals after chest and before over head press, safer and deletes the ego lifting a bit. Also be carefull of rotator cuff injuries, neutral/swiss bar grips are safer, shoulder blades pulled down and back the entire lift.

    Pull: 10 sets of rows and only 4 of latt width, I would fix that and also do some low lat work. Drop the barbell curls and add preacher curls or incline DB curls.


    Legs: you need more hamstring work and also some glute work.


    That is for push/pull/legs 1.I personally would run it Push/Legs/PULL>


    The push/pull/legs 2 workouts should be lower volume and much less training to failure IMO, I would also do higher reps on these days focusing on time under tension and a mind muscle connection.


    Now at 20 and on steroids you can probably get away with your workout but eventually it will really beat your body up espically if you train like an animal.


    Good luck with your goals.
    davimeireles likes this.

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