louden_swain
New member
Hello everyone. I recently started phase I (muscular hypertrophy) in my training program. I will use phase one until the beginning of March, then phase II will be started. Phase I emphasizes volume training (each set 60 to 70 percent of max).
Here is my current routine:
Phase I - Muscular Volume Increase Size of Muscle Fiber
Day 1 - Chest and Arms (60 to 70 percent of max)
Incline Dumbbell Presses - 4 x 10
Decline Barbell Presses - 4 x 10
Parallel Dips - 4 x 10
Lying French Presses - 4 x 10
Barbell Curls - 4 x 10
Wrist Curls - 4 x 10
Day 2 - Legs and Abs
Squats - 5 x 10
Leg Presses - 4 x 10
Leg Extensions - 4 x 10
Lying Leg Curls - 4 x 10
Seated Toe Raises - 4 x 10
Standing Toe Raises - 4 x 10
Day 3 - Back and Delts
Seated Barbell Presses - 4 x 10
T-Bar Rows - 4 x 10
Seated Pulley Rows - 4 x 10
Wide Grip Pull-Downs - 4 x 10
Deadlifts - 4 x 10
Up Right Rows - 4 x 10
Barbell Shrugs - 4 x 10
Phase II - Strength & Power Cycle, 5 x 5 at 85 to 90 percent of max
Phase III - Peaking Cycle, 5 x 3 at 90 to 95 percent of max.
Phase IV - 1 week layoff, then repeat cycle.
Here is my current routine:
Phase I - Muscular Volume Increase Size of Muscle Fiber
Day 1 - Chest and Arms (60 to 70 percent of max)
Incline Dumbbell Presses - 4 x 10
Decline Barbell Presses - 4 x 10
Parallel Dips - 4 x 10
Lying French Presses - 4 x 10
Barbell Curls - 4 x 10
Wrist Curls - 4 x 10
Day 2 - Legs and Abs
Squats - 5 x 10
Leg Presses - 4 x 10
Leg Extensions - 4 x 10
Lying Leg Curls - 4 x 10
Seated Toe Raises - 4 x 10
Standing Toe Raises - 4 x 10
Day 3 - Back and Delts
Seated Barbell Presses - 4 x 10
T-Bar Rows - 4 x 10
Seated Pulley Rows - 4 x 10
Wide Grip Pull-Downs - 4 x 10
Deadlifts - 4 x 10
Up Right Rows - 4 x 10
Barbell Shrugs - 4 x 10
Phase II - Strength & Power Cycle, 5 x 5 at 85 to 90 percent of max
Phase III - Peaking Cycle, 5 x 3 at 90 to 95 percent of max.
Phase IV - 1 week layoff, then repeat cycle.
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