Hypertrophy LPP
Shared By : torrring VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 6 / 735

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Description

This is a legs push pull program aimed towards more hypertrophy than strength. It is set up to have maximum recoverable volume for sets already put in place so you will have to start with half as many sets per muscle group approximately for deload and work your way up to what the sets are at now from week to week. The program is set up for pre exhaustion movements before the big compound movements to promote longevity.

Cycle 3 days on 1 day rest, 3 weeks of increasing intensity and volume before 4th week deload. Use wave loading progression method for movements that have 3 numbers for reps (8.7.6) so 8 reps for the movement in week 1 then 7 reps week 2 and 6 for week 3 all while leaving 3 to 4 reps in reserve. Use double progression method for single rep goal where if it says 15 then aim to hit at least 15 reps first set with maybe 1 to 2 reps in reserve and then go to failure in consecutive sets allowing reps to fall.

Monday Legs 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 0 sec 15 2 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 15 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 150 sec 8.7.6 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 150 sec 12.108 4 Progress Chart

Upper Legs

Leg Press with Wide Stance Leg Press with Wide Stance 0 sec 15 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 0 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 90 sec 12 3 Progress Chart
Tuesday Push 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 12 3 Progress Chart

Chest

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 150 sec 8.7.6 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 15 2 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 15 2 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 120 sec 15 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 120 sec 10.8.6 3 Progress Chart

Triceps

Dumbbell Incline Triceps Extension Dumbbell Incline Triceps Extension 0 sec 15 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 90 sec 12 2 Progress Chart
Wednesday Pull 1
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 0 sec 15 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 2 Progress Chart

Back

Close Grip Chin Up Close Grip Chin Up 150 sec 8.7.6 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 150 sec 12.108 4 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 60 sec 12 3 Progress Chart

Back

Barbell Bent One Arm Row Barbell Bent One Arm Row 60 sec 12 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 0 sec 15 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 20 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 0 sec 15 2 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 20 2 Progress Chart
Thursday Rest Day-Optional Abs Arms
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 90 sec 12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 90 sec 15 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 90 sec 20 3 Progress Chart
Friday Legs 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 15 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15 2 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 150 sec 8.7.6 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 150 sec 12.108 3 Progress Chart

Upper Legs

Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat 0 sec 12 2 Progress Chart

Upper Legs

Smith Machine Squat Smith Machine Squat 120 sec 15 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 0 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 15 3 Progress Chart
Saturday Push 2
Muscle Exercise Name Timer Reps Sets Track

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 120 sec 15 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 150 sec 8.7.6 4 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 120 sec 12.108 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 150 sec 15 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 90 sec 15 2 Progress Chart

Chest

Machine Fly Machine Fly 90 sec 15 2 Progress Chart

Triceps

Cable One Arm Standing Overhead Tricep Extension Cable One Arm Standing Overhead Tricep Extension 0 sec 15 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 30 sec 15 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 90 sec 12 2 Progress Chart
Sunday Pull 2
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 0 sec 15 2 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 2 Progress Chart

Back

T Bar Row T Bar Row 150 sec 8.7.6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 12.108 4 Progress Chart

Back

Cable Upper Row Cable Upper Row 90 sec 12 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 90 sec 12 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 0 sec 15 2 Progress Chart

Biceps

Cable One Arm High Curl Cable One Arm High Curl 45 sec 15 2 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 0 sec 12 3 Progress Chart

Biceps

Barbell Bicep Drag Curl Barbell Bicep Drag Curl 120 sec 10 3 Progress Chart