TURN UP THE VOLUME - ALPHA HYPERTROPHY PROGRAM

Six week program. Each muscle group to be worked every 36 - 72 hours

Starting @ 120~ reps/body part/week. Increase +1 reps each week.
Rest/pause if necessary RPE = 8.5~ Abs = till failure
Week One: 7-8 Reps 4 Sets
MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:

THURSDAY - REST
NAP:

FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:

SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight:

Week Two: 8-9 Reps 4 Sets

MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:

THURSDAY - REST
NAP:

FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:
SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight:

Week Three: 9-10 Reps 4 Sets

MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:

THURSDAY - REST
NAP:

FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:

SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight:

Week Four: 10-11 Reps 4 Sets

MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:

THURSDAY - REST
NAP:
FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:

SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight:

Week Five: 11-12 Reps 4 Sets

MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:

THURSDAY - REST
NAP:

FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:

SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight:

Week Six: 12 Reps 4 Sets

MONDAY - UPPER PUSH SHOULDER CHEST PULL BICEP VARIATION #1 BACK VARIATION #1 TRICEP PUSH
Weight:

TUESDAY - LOWER SQUAT VARIATION #1 HAMSTRING PULL DEADLIFT VARITION #1 QUAD PUSH CALVES
Weight:

WEDNESDAY - FULL BODY CHEST PUSH BICEP VARIATION #2 PULL TRAPS DEADLIFT VARITION #2 ABS - VARIATION #1
Weight:
THURSDAY - REST
NAP:

FRIDAY - UPPER PULL SHOULDER BACK VARIATION #2 BICEP ANY VARIATION TRICEP PUSH CHEST PULL
Weight:

SATURDAY - LOWER SQUAT VARIATION #2 CALVES QUAD PUSH HAMSTRING PULL ABS - VARIATION #2
Weight:

SUNDAY - FULL BODY PUSH PULL DEADLIFT ANY VARIATION ABS - BONUS ANY VARIATION
Weight: