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Size & athletic power
POWER HYPERTROPHY
Advanced6 weeksMon (Upper) / Tue (Lower) / Thu (Upper) / Fri (Lower)
Upper/lower split, 4 days per week. Heavy compound first, hypertrophy accessories second.
The Exercises
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01Barbell Back Squat
5 x 5 @ 80%
Brace hard, break at hips and knees together.
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01
Barbell Back Squat
5 x 5 @ 80%
Brace hard, break at hips and knees together.
02Barbell Bench Press
5 x 5 @ 80%
Arch, tuck elbows, drive with the legs.
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02
Barbell Bench Press
5 x 5 @ 80%
Arch, tuck elbows, drive with the legs.
03Weighted Pull-up
4 x 6
Full hang to chin over the bar.
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03
Weighted Pull-up
4 x 6
Full hang to chin over the bar.
04Barbell Deadlift
3 x 3 @ 85%
Bar over midfoot, lats tight before the pull.
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04
Barbell Deadlift
3 x 3 @ 85%
Bar over midfoot, lats tight before the pull.
05Walking Lunges
3 x 12 per leg
Long strides, back knee kisses the floor.
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05
Walking Lunges
3 x 12 per leg
Long strides, back knee kisses the floor.
06Barbell Row
4 x 8
Torso ~45°, pull to the belly.
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06
Barbell Row
4 x 8
Torso ~45°, pull to the belly.
