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hypertrophy program for intermediate lifter?

Semillon

Semillon

Member
I started lifting 1 year ago, did the PTC beginner program for 6 months and followed it up with starting strength for another 6 months, my main lifts are currently Squat: 137.5x5, Bench: 70x5, Deadlift: 155x5 and Press: 53.5x5. Hopefully they will all be bumped up further over the next month or so as I finish off my run at starting strength.

Bodyweight is just under 89kg, I estimate low 30s bodyfat % - I am planning to run a small calorie defecit for the rest of the year to address this.

With those formalities out of the way, I am looking for a hypertrophy focused program to give a try next. I would prefer to go to the gym 3 days per week, however 4 is not out of the question.

Any suggestions?

So far on my possible list is Growth Stimulus Training.
 
upper/lower split. 2 days per week each. 3x10 for most exercises.
google lyle mcdonald's basic bulking program
 
Have a look at dc training, it can be tough, Justin Harris and his followers are all stuck up wankers, but it's a good program.
 
Rapey Vibe said:
531 with bb assistance?
Click to expand...

I was going to say that an upper/lower routine would be good but this would actually be even better. You could quite easily run 5/3/1 with the basics of Lyle's routine tacked on as assistance which will allow you to maintain some strength progression but increase the overall volume significantly for hypertrophy.
 
haha
+1 to 5/3/1
Nice and simple and you can program assistance like a retard and still make progress
 
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