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Aug 30th 2019

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Hypertrophy LPP

DOWNLOADS/VIEWS: 67/8672

RATING: 93 (FROM 17 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Legs 1 9 exercises, 1 hr 12 mins

Machine Leg Extension	2x15 reps	rest: 0s
Machine Leg Curl (Prone)	2x15 reps	rest: 60s
Barbell Squat	4x8.7.6 reps	rest: 150s
Barbell Romanian Deadlift	4x12.108 reps	rest: 150s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 0s
Calf Press On Leg Press	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Barbell Hip Thrust	3x12 reps	rest: 0s
Machine Hip Adduction	3x12 reps	rest: 90s

Push 1 9 exercises, 1 hr 13 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 120s
Barbell Bench Press (Wide Grip)	4x8.7.6 reps	rest: 150s
Cable Lower Chest Raise	2x15 reps	rest: 60s
Cable Cross-Over	2x15 reps	rest: 60s
Dumbbell Shoulder Press	3x15 reps	rest: 120s
Weighted Tricep Dip	3x10.8.6 reps	rest: 120s
Dumbbell Incline Tricep Extension	3x15 reps	rest: 0s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 90s

Pull 1 10 exercises, 1 hr 18 mins

Cable Shoulder Extension	2x15 reps	rest: 0s
Cable Rope Face Pull	2x15 reps	rest: 60s
Chin-Up (Close Grip)	4x8.7.6 reps	rest: 150s
Barbell Bent-Over Row (Reverse Grip)	4x12.108 reps	rest: 150s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s
Barbell One-Arm Row	3x12 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 0s
Machine Reverse Fly	3x20 reps	rest: 60s
Dumbbell Hammer Curl	2x15 reps	rest: 0s
Dumbbell Shoulder Shrug	2x20 reps	rest: 60s

Rest Day-Optional Abs Arms 3 exercises, 28 mins

Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 90s
Cable Kneeling Crunch	3x15 reps	rest: 90s
Hanging Leg Raise	3x20 reps	rest: 90s

Legs 2 9 exercises, 1 hr 12 mins

Machine Leg Curl (Prone)	2x15 reps	rest: 0s
Machine Leg Extension	2x15 reps	rest: 60s
Barbell Romanian Deadlift	4x8.7.6 reps	rest: 150s
Barbell Front Squat	3x12.108 reps	rest: 150s
Smith Machine Bulgarian Split Squat	2x12 reps	rest: 0s
Smith Machine Squat	3x15 reps	rest: 120s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 0s
Calf Press On Leg Press	3x15 reps	rest: 90s

Push 2 9 exercises, 1 hr 18 mins

Smith Machine Incline Bench Press	2x15 reps	rest: 120s
Barbell Military Press	4x8.7.6 reps	rest: 150s
Leverage Decline Chest Press	3x12.108 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 150s
Dumbbell Pullover	2x15 reps	rest: 90s
Machine Fly	2x15 reps	rest: 90s
Cable One-Arm Tricep Extension	3x15 reps	rest: 0s
Cable Lateral Raise	3x15 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	2x12 reps	rest: 90s

Pull 2 10 exercises, 1 hr 14 mins

Cable Shoulder Extension	2x15 reps	rest: 0s
Cable Rope Face Pull	2x15 reps	rest: 60s
T Bar Row	4x8.7.6 reps	rest: 150s
Cable Lat Pulldown (Wide Grip)	4x12.108 reps	rest: 90s
Cable Upper Row	3x12 reps	rest: 90s
Cable Rope Lat Pulldown	3x12 reps	rest: 90s
Cable Reverse Fly	2x15 reps	rest: 0s
Cable One-Arm High Curl	2x15 reps	rest: 45s
EZ Bar Curl	3x12 reps	rest: 0s
Barbell Bicep Drag Curl	3x10 reps	rest: 120s