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  • Kto Ja Jestę ! Program

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    dwtckev
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    hehe lol

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    kto ja jestę>! program

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    hehe lol

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    6 views17 pages

    Kto Ja Jestę ! Program

    Uploaded by

    dwtckev
    hehe lol

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 17

    Exercise Max

    Squat 145
    Bench press 120
    Deadlift 180
    Shoulder press 60

    Round to: 2.5

    8 WEEK HYPERTROPHY BLOCK

    Based on a post by /u/BigCoachD

    Spreadsheet by /u/TurbulentCharge1
    Day 1 Weight Reps Sets Day 2
    Squat 80 5 12 Deadlift
    Bench press 120 12 5 Shoulder press
    Pull ups 12 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    90 12 5
    30 12 5
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 87.5 5 12 Deadlift
    Bench press 65 12 5 Shoulder press
    Pull ups 12 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    100 12 5
    32.5 12 5
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 95 5 10 Deadlift
    Bench press 72.5 10 5 Shoulder press
    Pull ups 10 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    107.5 10 5
    35 10 5
    10 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 102.5 5 8 Deadlift
    Bench press 77.5 8 5 Shoulder press
    Pull ups 8 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    117.5 8 5
    40 8 5
    8 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 82.5 5 12 Deadlift
    Bench press 62.5 12 5 Shoulder press
    Pull ups 12 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    95 12 5
    32.5 12 5
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 90 5 12 Deadlift
    Bench press 70 12 5 Shoulder press
    Pull ups 12 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    102.5 12 5
    35 12 5
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 97.5 5 10 Deadlift
    Bench press 75 10 5 Shoulder press
    Pull ups 10 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    112.5 10 5
    37.5 10 5
    10 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip
    Day 1 Weight Reps Sets Day 2
    Squat 105 5 8 Deadlift
    Bench press 80 8 5 Shoulder press
    Pull ups 8 5 Barbell rows

    Good mornings 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Flat DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs

    Day 3 Reps Sets Day 4


    Pause squat 8 3 Deficit deadlift
    Chain squat 8 3 Block pull
    Close grip 8 3 Incline bench press
    Pull ups 12 5 Barbell rows

    SLDL 10-15 3 Leg press


    Lunges 10-15 3 Bulgarian split squat
    One arm row 10-15 3 One arm row
    Incline DB bench 10-15 3 Incline DB bench
    Curls 20 3MRS Curls
    Push downs 20 3MRS Rear delt flies
    Upright rows 20 3MRS Unprogrammed grip
    Unprogrammed abs
    Weight Reps Sets
    122.5 8 5
    40 8 5
    8 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

    Reps Sets
    8 3
    8 3
    8 3
    12 5

    10-15 3
    10-15 3
    10-15 3
    10-15 3
    20 3MRS
    20 3MRS
    ammed grip

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