Day 1: Upper Body Power DayPulling Power Movement: Bent over or
Pendlay rows3 sets of 3-5 repsAssistance Pulling movement: Weighted
Pull ups2 sets of 6-10 repsAuxiliary Pulling movement: Rack chins2
sets of 6-10 repsPressing Power Movement: Flat dumbbell presses3
sets of 3-5 repsAssistance pressing movement: Weighted dips2 sets
of 6-10 repsAssistance pressing movement: Seated dumbbell shoulder
presses3 sets of 6-10 repsAuxiliary curling movement: Cambered bar
curls3 sets of 6-10 repsAuxiliary extension movement: Skull
crushers3 sets of 6-10 repsDay 2: Lower Body Power DayPressing
Power Movement: Squats3 sets of 3-5 repsAssistance pressing
movement: Hack Squats2 sets of 6-10 repsAssistance extension
movement: Leg extensions2 sets of 6-10 repsAssistance pulling
movement: Stiff legged deadlifts3 sets of 5-8 repsAssistance
pulling/curling movement: Glute ham raises or lying leg curls2 sets
of 6-10 repsAuxiliary calf movement: Standing calf raise3 sets of
6-10 repsAuxiliary calf movement: Seated calf raise2 sets of 6-10
repsDay 3: RestDay 4: Back and Shoulders Hypertrophy DayPulling
Power Exercise speed work: Bent over or Pendlay rows6 sets of 3
reps with 65-70% of normal 3-5 rep maxHypertrophy pulling movement:
Rack chins3 sets of 8-12 repsHypertrophy pulling movement: Seated
cable row3 sets of 8-12 repsHypertrophy pulling movement: Dumbbell
rows or shrugs bracing upper body against an incline bench2 sets of
12-15 repsHypertrophy pulling movement: Close grip pulldowns2 sets
of 15-20 repsHypertrophy shoulder movement: Seated dumbbell
presses3 sets of 8-12 repsHypertrophy shoulder movement: Upright
rows2 sets of 12-15 repsHypertrophy shoulder movement: Side lateral
raises with dumbbells or cables3 sets of 12-20 repsDay 5: Lower
Body Hypertrophy DayLower Body Power Exercise speed work: Squats6
sets of 3 reps with 65-70% of normal 3-5 rep maxHypertrophy
pressing movement: Hack squats3 sets of 8-12 repsHypertrophy
pressing movement: Leg presses2 sets of 12-15 repsHypertrophy
extension movement: Leg extensions3 sets of 15-20 repsHypertrophy
pulling movement: Romanian deadlifts3 sets of 8-12 repsHypertrophy
curling movement: Lying leg curls2 sets of 12-15 repsHypertrophy
curling movement: Seated leg curls2 sets of 15-20 repsHypertrophy
calf movement: Donkey calf raises4 sets of 10-15 repsHypertrophy
calf movement: Seated calf raises3 sets of 15-20 repsDay 6: Chest
and Arms Hypertrophy DayPressing Power Exercise speed work: Flat
dumbbell presses6 sets of 3 reps with 65-70% of normal 3-5 rep
maxHypertrophy pressing movement: Incline dumbbell presses3 sets of
8-12 repsHypertrophy pressing movement: Hammer strength chest
press3 sets of 12-15 repsHypertrophy fly movement: Incline cable
flyes2 sets of 15-20 repsHypertrophy curling exercise: Cambered bar
preacher curls3 sets of 8-12 repsHypertrophy curling exercise:
Dumbbell concentration curls2 sets of 12-15 repsHypertrophy curling
exercise: Spider curls bracing upper body against an incline bench2
sets of 15-20 repsHypertrophy extension exercise: Seated tricep
extension with cambered bar3 sets of 8-12 repsHypertrophy extension
exercise: Cable pressdowns with rope attachment2 sets of 12-15
repsHypertrophy extension exercise: Cable kickbacks2 sets of 15-20
repsDay 7: RestKeep in mind this workout would be for someone who
is relatively adapted to higher frequency and volume, so you may
want to cut out an assistance/auxiliary exercise on each day to
start until your body adapts.
