HYPERTROPHY

STRENGTH
ROUTINE
6 weeks

Maisano, Joseph

UNF Exercise Science 2018 | JMMAISANO@YAHOO.COM

 WORKOUT LOG

Table of Contents

I. Table of Contents ............................................................................................................... 1

II. 1RM Testing Protocol ....................................................................................................... 2

III. Mesocycle 1, Microcycle 1…………...……………………………………………….……… 3

IV. Mesocycle 1, Microcycle 1 …………………………………………………………………... 4

V. Mesocycle 1, Microcycle 2 …........................................................................................... 5

VI. Mesocycle 1, Microcycle 2................................................................................................ 6

VII. Mesocycle 1, Microcycle 3 ............................................................................................... 7

VIII. Mesocycle 1, Microcycle 3 …………………………………………………………………… 8

IX. Mesocycle 1, Microcycle 4 …………………………………………………………………… 9

X. Mesocycle 1, Microcycle 4 ………………………………………………………………….. 10

XI. Mesocycle 2, Microcycle 1 ………………………………………………………………….. 11

XII. Mesocycle 2, Microcycle 1 ………………………………………………………………….. 12

XIII. Mesocycle 2, Microcycle 2 ………………………………………………………………….. 13

XIV. Mesocycle 2, Microcycle 2 ………………………………………………………………….. 14

1
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2
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bench
Press
Cable
Fly
Incline
Bench
Incline DB
Fly
Tricep
Extension
Overhead
Tricep EXT
DB
Kickback
Dips

WEDNESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Goblet
Squat
Leg
Curl
Leg
Extension
Calf
Raises
DB
Lunges
Bird
Dogs
Depth
Jumps
Planks

3
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Seated
Row
DB reverse
Fly
Preacher
Curl
Lat
Pull
DB Curl w/
Bands
Cable Curl
ER @ 90
Chin Ups
Sup Grip
RKC Plank
Bilateral

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
RDL

Leg
Curl
SL
RDL
Calf
Raises
DB
Lunges
Shoulder
ABD/Flex/Ext
Bridges

Military
Press

4
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bench
Press
Cable
Fly
Incline
Bench
Incline DB
Fly
Tricep
Extension
Overhead
Tricep EXT
DB
Kickback
Dips

WEDNESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Goblet
Squat
Leg
Curl
Leg
Extension
Calf
Raises
DB
Lunges
Bird
Dogs
Depth
Jumps
Planks

5
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Seated
Row
DB reverse
Fly
Preacher
Curl
Lat
Pull
DB Curl w/
Bands
Cable Curl
ER @ 90
Chin Ups
Sup Grip
RKC Plank
Bilateral

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
RDL

Leg
Curl
SL
RDL
Calf
Raises
DB
Lunges
Shoulder
ABD/Flex/Ext
Bridges

Military
Press

6
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bench
Press
Cable
Fly
Incline
Bench
Incline DB
Fly
Tricep
Extension
Overhead
Tricep EXT
DB
Kickback
Dips

WEDNESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Goblet
Squat
Leg
Curl
Leg
Extension
Calf
Raises
DB
Lunges
Bird
Dogs
Depth
Jumps
Planks

7
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Seated
Row
DB reverse
Fly
Preacher
Curl
Lat
Pull
DB Curl w/
Bands
Cable Curl
ER @ 90
Chin Ups
Sup Grip
RKC Plank
Bilateral

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
RDL

Leg
Curl
SL
RDL
Calf
Raises
DB
Lunges
Shoulder
ABD/Flex/Ext
Bridges

Military
Press

8
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Bench
Press
Cable
Fly
Incline
Bench
Incline DB
Fly
Tricep
Extension
Overhead
Tricep EXT
DB
Kickback
Dips

WEDNESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Goblet
Squat
Leg
Curl
Leg
Extension
Calf
Raises
DB
Lunges
Bird
Dogs
Depth
Jumps
Planks

9
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Seated
Row
DB reverse
Fly
Preacher
Curl
Lat
Pull
DB Curl w/
Bands
Cable Curl
ER @ 90
Chin Ups
Sup Grip
RKC Plank
Bilateral

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
RDL

Leg
Curl
SL
RDL
Calf
Raises
DB
Lunges
Shoulder
ABD/Flex/Ext
Bridges

Military
Press

10
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Leg
Press
Calf
Raise
Goblet
Squat
Leg
Extension
RDL

Lunges

Leg
Curls
Glute
Bridges

TUESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
DB Flat
Bench
Tricep Skull
Crusher
DB Incline
Bench
Kickbacks

Pullovers

Dips

Decline
Bench
Planks

11
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
DB
Deadlift
Calf
Raise
Farmers
Walk
Unilateral
Leg Curl
DB
Lunge
Unilateral
Leg Extension
Cleans

RKC Plank

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Unilateral
Rows
Bicep DB
Curls
High Row
(unilateral)
Rope
Curls
Lat
Pulldowns
Wide Grip
Curls
Bent over
Rows
Band
Curls

12
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

MONDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Leg
Press
Calf
Raise
Goblet
Squat
Leg
Extension
RDL

Lunges

Leg
Curls
Glute
Bridges

TUESDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
DB Flat
Bench
Tricep Skull
Crusher
DB Incline
Bench
Kickbacks

Pullovers

Dips

Decline
Bench
Planks

13
 WORKOUT LOG

NAME: Mesocycle / Microcyle

HEIGHT:
WEIGHT:

THURSDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
DB
Deadlift
Calf
Raise
Farmers
Walk
Unilateral
Leg Curl
DB
Lunge
Unilateral
Leg Extension
Cleans

RKC Plank

SATURDAY SET 1 SET 2 SET 3

REPS WEIGHT REPS WEIGHT REPS WEIGHT
Unilateral
Rows
Bicep DB
Curls
High Row
(unilateral)
Rope
Curls
Lat
Pulldowns
Wide Grip
Curls
Bent over
Rows
Band
Curls

14