My Hypertrophy Training System, any suggestions?

[quacky]

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

[Iranon]

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.