Scribd Logo
Upload

Welcome to Scribd!

  • 1 views

    Bony+to+Brawny+ +Aggressive+Phase

    Uploaded by

    Lynden Williams
    This document outlines a 7-day workout split with separate routines for upper body, lower body, hypertrophy and strength. On Sundays and Wednesdays, the focus is upper body hypertrophy or strength. Mondays and Fridays target lower body with hypertrophy one day and strength the other. Tuesdays and Thursdays repeat the upper and lower body split. Each workout lists the exercises, sets, reps, rest periods and reps in reserve (RPE) for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Bony+to+Brawny+ +Aggressive+Phase

    Uploaded by

    Lynden Williams
    1 views6 pages
    This document outlines a 7-day workout split with separate routines for upper body, lower body, hypertrophy and strength. On Sundays and Wednesdays, the focus is upper body hypertrophy or strength. Mondays and Fridays target lower body with hypertrophy one day and strength the other. Tuesdays and Thursdays repeat the upper and lower body split. Each workout lists the exercises, sets, reps, rest periods and reps in reserve (RPE) for each exercise.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 7-day workout split with separate routines for upper body, lower body, hypertrophy and strength. On Sundays and Wednesdays, the focus is upper body hypertrophy or strength. Mondays and Fridays target lower body with hypertrophy one day and strength the other. Tuesdays and Thursdays repeat the upper and lower body split. Each workout lists the exercises, sets, reps, rest periods and reps in reserve (RPE) for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    1 views6 pages

    Bony+to+Brawny+ +Aggressive+Phase

    Uploaded by

    Lynden Williams
    This document outlines a 7-day workout split with separate routines for upper body, lower body, hypertrophy and strength. On Sundays and Wednesdays, the focus is upper body hypertrophy or strength. Mondays and Fridays target lower body with hypertrophy one day and strength the other. Tuesdays and Thursdays repeat the upper and lower body split. Each workout lists the exercises, sets, reps, rest periods and reps in reserve (RPE) for each exercise.

    Copyright:

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

    Sunday Monday Tuesday Weds Thursday Friday Saturday

    Upper Body Lower Body Upper Body Lower Body


    (a) (a) (b) (a)
    Hypertrophy Hypertrophy Strength Strength

    Upper Body Lower Body Upper Body Lower Body


    Massacre (b) (a) (b)
    (b) Hypertrophy Strength Strength
    Hypertrophy

    Upper Body Lower Body Upper Body Lower Body


    (a) (a) (b) (a)
    Hypertrophy Hypertrophy Strength Strength

    Upper Body Lower Body Upper Body Lower Body


    Massacre (b) (a) (b)
    (b) Hypertrophy Strength Strength
    Hypertrophy

    ©2015 Muscle Monsters LLC All Rights Reserved | www.MuscleMonsters.com Page 1


    Upper Body (a) Hypertrophy
    Exercise Sets Reps Rest R.P.E.
    Bench Press 4 8 120 Secs. 9
    Pull Ups 4 8 120 Secs. 9
    Seated Rows 4 10 60-120 Secs. 9
    DB Shoulder Press 3 10 60-120 Secs. 9
    Lateral Raises 2 10 60-120 Secs. 9
    Barbell Curls 2 12 60 Seconds 10
    Triceps Pushdown 2 12 60 Seconds 10

    Upper Body (b) Hypertrophy


    Exercise Sets Reps Rest R.P.E.
    Bent Over Rows 4 8 120 Secs. 9
    DB Incline Press 4 8 120 Secs. 9
    Chest Flyes 4 10 60-120 Secs. 9
    Overhead Press 3 10 60-120 Secs. 9
    Lateral Raises 2 10 60-120 Secs. 9
    Hammer Curls 2 12 60 Seconds 10
    Dips 2 12 60 Seconds 10

    ©2015 Muscle Monsters LLC All Rights Reserved | www.MuscleMonsters.com Page 2


    Upper Body (a) Strength
    Exercise Sets Reps Rest R.P.E.
    Bench Press 5 5 2-3 Minutes 8
    Weighted Pull Ups 5 5 2-3 Minutes 8
    Seated Rows 4 6 2 Minutes 8
    DB Shoulder Press 4 6 2 Minutes 8
    Lateral Raises 2 8 60-120 Secs. 9
    Barbell Curls 2 8 60-120 Secs. 9
    Triceps Pushdown 2 8 60-120 Secs. 9

    Upper Body (b) Strength


    Exercise Sets Reps Rest R.P.E.
    Bent Over Rows 5 5 2-3 Minutes 8
    DB Incline Press 5 5 2-3 Minutes 8
    Chest Flyes 4 6 2 Minutes 8
    Overhead Press 4 6 2 Minutes 8
    Lateral Raises 2 8 60-120 Secs. 9
    Hammer Curls 2 8 60-120 Secs. 9
    Dips 2 8 60-120 Secs. 9

    ©2015 Muscle Monsters LLC All Rights Reserved | www.MuscleMonsters.com Page 3


    Lower Body (a) Hypertrophy
    Exercise Sets Reps Rest R.P.E.
    Squats 4 8 120 Secs. 9
    RDL 4 8 120 Secs. 9
    Leg Extensions 4 12 60-120 Secs. 9
    Hamstring Curls 3 12 60-120 Secs. 9
    Calf Raises 4 10 60 Secs. 10

    Lower Body (b) Hypertrophy


    Exercise Sets Reps Rest R.P.E.
    Deadlifts 4 6 120 Secs. 9
    Barbell Lunges 4 8 120 Secs. 9
    Hamstring Curls 4 12 60-120 Secs. 9
    Single-Leg Leg Press 3 10 60-120 Secs. 9
    Calf Raises 4 10 60 Secs. 10

    ©2015 Muscle Monsters LLC All Rights Reserved | www.MuscleMonsters.com Page 4


    Lower Body (a) Strength
    Exercise Sets Reps Rest R.P.E.
    Squats 5 5 2-3 Minutes 8
    RDL 5 6 2-3 Minutes 8
    Leg Extensions 4 8 2 Minutes 9
    Hamstring Curls 4 8 2 Minutes 9
    Calf Raises 4 10 60 Secs. 10

    Lower Body (b) Strength


    Exercise Sets Reps Rest R.P.E.
    Deadlifts 6 3 3 Minutes 8
    Barbell Lunges 5 6 2-3 Minutes 8
    Hamstring Curls 4 8 2 Minutes 9
    Single-Leg Leg Press 4 8 2 Minutes 9
    Calf Raises 4 10 60 Secs. 10

    ©2015 Muscle Monsters LLC All Rights Reserved | www.MuscleMonsters.com Page 5

    You might also like