Hi I'm Jarrod, I trained for 3 and a half months this year at the beginning and stopped due to soft tissue injury.
Starting weight: 59kg
Height: 5.10"/5.11"
Current weight 75kg and havent touched a weight in like 3 months.
Went from 59-78kg using creatine only in 3.5 months and increased my strength alot with a 5 x 5 program.
Do you guys think the program I've written will work well for hypertrophy?
Upper body/Monday:
⦁ 2x warmup sets - Flat Bench x 8 reps
⦁ 3x sets - Flat BB Bench - 8x, 6x, 3x (increase weight every set)
⦁ 3x sets - Incline DB Press - 6-10 reps
⦁ superset 2x sets - Flyes (machine/weighted) 12-15 reps light weight
-
⦁ 2x warmup sets - Standing Military Press
⦁ 2x sets - Standing Military Press x 8 reps
-
⦁ 2x warmup sets - Seated Machine Rows x 8-10 reps
⦁ 3x sets - Seated Machine Rows x 8-10 reps
⦁ 2x sets - Pulldowns or Pullups x failure
Tuesday - Lower body day
⦁ 3x sets Squats - 15 reps + warmup set with bar
⦁ 3x sets Machine leg press - 12-15 reps
⦁ 3x sets Machine leg extensions - 12-15 reps
⦁ 3x sets Machine leg curls - 12-15 reps
Thursday - Failure day
⦁ 2x sets pullups x Failure
⦁ 2x sets chinups x Failure
⦁ 3x sets pulldowns x Failure
⦁ 3x sets situps x Failure
⦁ 2x sets abs machine x Failure
Upper body/Friday:
⦁ 3x sets - Incline DB Bench x 8 reps
⦁ 3x sets - Incline BB Press - 6-10 reps
⦁ superset 2x sets - Flyes (machine/weighted) 12-15 reps light weight
-
⦁ 2x warmup sets - Standing Military Press
⦁ 2x sets - Standing Military Press x 8 reps
-
⦁ 3x sets Hammer curls x 12-15 reps
⦁ 3x sets BB curls x 12-15 reps
Starting weight: 59kg
Height: 5.10"/5.11"
Current weight 75kg and havent touched a weight in like 3 months.
Went from 59-78kg using creatine only in 3.5 months and increased my strength alot with a 5 x 5 program.
Do you guys think the program I've written will work well for hypertrophy?
Upper body/Monday:
⦁ 2x warmup sets - Flat Bench x 8 reps
⦁ 3x sets - Flat BB Bench - 8x, 6x, 3x (increase weight every set)
⦁ 3x sets - Incline DB Press - 6-10 reps
⦁ superset 2x sets - Flyes (machine/weighted) 12-15 reps light weight
-
⦁ 2x warmup sets - Standing Military Press
⦁ 2x sets - Standing Military Press x 8 reps
-
⦁ 2x warmup sets - Seated Machine Rows x 8-10 reps
⦁ 3x sets - Seated Machine Rows x 8-10 reps
⦁ 2x sets - Pulldowns or Pullups x failure
Tuesday - Lower body day
⦁ 3x sets Squats - 15 reps + warmup set with bar
⦁ 3x sets Machine leg press - 12-15 reps
⦁ 3x sets Machine leg extensions - 12-15 reps
⦁ 3x sets Machine leg curls - 12-15 reps
Thursday - Failure day
⦁ 2x sets pullups x Failure
⦁ 2x sets chinups x Failure
⦁ 3x sets pulldowns x Failure
⦁ 3x sets situps x Failure
⦁ 2x sets abs machine x Failure
Upper body/Friday:
⦁ 3x sets - Incline DB Bench x 8 reps
⦁ 3x sets - Incline BB Press - 6-10 reps
⦁ superset 2x sets - Flyes (machine/weighted) 12-15 reps light weight
-
⦁ 2x warmup sets - Standing Military Press
⦁ 2x sets - Standing Military Press x 8 reps
-
⦁ 3x sets Hammer curls x 12-15 reps
⦁ 3x sets BB curls x 12-15 reps