SPECIFICS :
4 split day; 5 week hypertrophy pyramidal program
this program is for :
- Beginners with some good skills in PL fundamental
- Former gym athlete who just got back from a short/long time
- Who wants to make some pure volume
FeaturesA
Back Squat
3 x 8
B
Romanian Deadlift
3 x 8
C
Barbell Split Squat
6 x 12
D
Calf Raise
3 x 8
A1
Bench Press
3 x 6
A2
1-Arm DB Row
6 x 12
B
Incline Bench Press
3 x 10
C
JM Press
3 x 15
D1
EZ Bar Curl
D2
DB Lateral Raise
3 x 15
A
Leg Press
3 x 12
B
Walking Lunges
3 x 20
C
Lying Leg Curl
3 x 10
D
Calf Raise
3 x 15
A
DB Bench Press
3 x 12
B
Lat Pulldown
3 x 12
C
Dip
3 x 12
D1
Weighted Paused Pushup
3 x MAX
D2
DB Bicep Curls
3 x 8