Purpose
Movement
Sets x Reps
Pull: power
Bent over / Pendlay rows
3 x 3-5
Pull: assistance
Weighted Pull ups
2 x 6-10
Pull: auxiliary
Rack chins
2 x 6-10
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Press: power
Flat dumbbell presses
3 x 3-5
Press: assistance
Weighted dips
2 x 6-10
Press: assistance
Seated dumbbell shoulder presses
3 x 6-10
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Aux: curling
Cambered bar curls
3 x 6-10
Aux: extension
Skull crushers
3 x 6-10
Purpose
Movement
Sets x Reps
Press: Power
Squats
3 x 3-5
Press: Assistance
Hack Squats
2 x 6-10
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----
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Ext: Assistance
Leg extensions
2 x 6-10
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Pull: Assistance
Stiff legged deadlifts
3 x 5-8
Pull: Assistance (curl)
Glute ham raises or lying leg curls
2 x 6-10
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Aux: calf
Standing calf raise
3 x 6-10
Aux: calf
Seated calf raise
2 x 6-10
Day 4: Upper Body Hypertrophy
Purpose
Movement
Sets x Reps
Pull: speed work
Bent over / Pendlay rows
6 x 3
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Pull
Rack chins
3 x 8-12
Pull
Seated cable row
3 x 8-12
Pull
Dumbbell rows / shrugs against incline bench
2 x 12-15
Pull
Close grip pulldowns
2 x 15-20
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Shoulder
Seated dumbbell presses
3 x 8-12
Shoulder
Upright rows
2 x 12-15
Shoulder
Side lateral raises with dumbbells or cables
3 x 12-20
Speed work: with 65-70% of normal 3-5 rep max
Day 5: Lower Body Hypertrophy
Purpose
Movement
Sets x Reps
Legs: speed work
Squats
6 x 3
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----
----
Press
Hack squats
3 x 8-12
Press
Leg presses
2 x 12-15
Extension
Leg extensions
3 x 15-20
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Pull
Romanian deadlifts
3 x 8-12
Pull/curling
Lying leg curls
2 x 12-15
Pull/curling
Seated leg curls
2 x 15-20
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Calf
Donkey calf raises
4 x 10-15
Calf
Seated calf raises
3 x 15-20
Day 6: Chest/Arms Hypertrophy
Purpose
Movement
Sets x Reps
Press: speed work
Flat dumbbell presses
6 x 3
Press
Incline dumbbell presses
3 x 8-12
Press
Hammer strength chest press
3 x 12-15
Fly
Incline cable flyes
2 x 15-20
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Curl
Cambered bar preacher curls
3 x 8-12
Curl
Dumbbell concentration curls
2 x 12-15
Curl
Spider curls against incline bench
2 x 15-20
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Extension
Seated tricep extension with cambered bar
3 x 8-12
Extension
Cable pressdowns with rope attachment
2 x 12-15
Extension
Cable kickbacks
2 x 15-20