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Toaz - Info Maximum Hypertrophy 5 Day PR
Toaz - Info Maximum Hypertrophy 5 Day PR
Toaz - Info Maximum Hypertrophy 5 Day PR
6 DAY PROGRAM: W
LB
KG SQUAT 425
BENCH 315
DEADLIFT 505
OHP 135
WEEK 01
sq
dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
65%
70%
Seated Row 3 x8
EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
SUPER SET
Lateral Raises 3 x 15
sq
dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
60%
sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1
bn
bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8
ohp
D6 Overhead Press 5 x5 70%
WEEK 02
275
355
sq
dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x
220
D2 Pause Bench 5x
bn
@7
Body Back Overhead Press 3x
@7 Seated Row 3x
@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
SUPER SET
@7 Lateral Raises 3x
300
305
sq
dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x
95
sq
ohp
D6 Overhead Press 5x
5
5
67.5%
72.5%
285
365
sq
dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats
5 72.5% 230
D2 Pause Bench
bn
8 @7
Body Back Overhead Press
8 @7 Seated Row
8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
SUPER SET
15 @7 Lateral Raises
5
8
70.0%
62.5%
300
315
sq
dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)
10
8
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl
5 72.5% 100
sq
ohp
D6 Overhead Press
3 x5
5 x5
70.0%
75.0%
300
380
sq
dl
D1
3 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
3 x8 @7
SUPER SET
2 x 15 @7
5 x3 80.0% 340 sq
5 x5 75.0% 235
D2
bn
4 x6 @7 ohp Upper
3 x8 @7
Body Back
3 x8 @7
3 x8 @7
3 x 12 @7
SUPER SET
SUPER SET
3 x 15 @7
5 x5
4 x8
70.0%
65.0%
300
330
sq
dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
2 x 15 @7 Dominant
3 x1
6 x 10
3 x8
@7
@7
bn
bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
3 x 12 @7
2 x 15 @7
3 x5 60.0% 255
5 x5 75.0% 100
sq
ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7
3 x 15 @7
SUPER SET
3 x 15 @7
DEADLIFT
WEIGHT
Palloff Press 2 x 15 @7
Overhead Press 3 x8 @7
Seated Row 3 x8 @7
EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7
Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 3 x 12 @7
Hammer Curl 2 x 15 @7
Dips(Weighted) 3 x8 @7
Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 3 x 15 @7
Lateral Raises 3 x 15 @7
12-WEEK MAX
WEEKS 05-08
WEEK 05
sq
dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%
Seated Row 3 x8
EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
SUPER SET
Lateral Raises 3 x 15
sq
dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
70%
sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1
bn
bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8
ohp
D6 Overhead Press 5 x5 80%
WEEK 06
320
405
sq
dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x
250
D2 Pause Bench 5x
bn
@7
Body Back Overhead Press 3x
@7 Seated Row 3x
@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
SUPER SET
@7 Lateral Raises 3x
300
355
sq
dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x
110
sq
ohp
D6 Overhead Press 5x
5
5
67.5%
72.5%
285
365
sq
dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats
5 72.5% 230
D2 Pause Bench
bn
8 @7
Body Back Overhead Press
8 @7 Seated Row
8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
SUPER SET
15 @7 Lateral Raises
5
8
70.0%
62.5%
300
315
sq
dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)
10
8
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl
5 72.5% 100
sq
ohp
D6 Overhead Press
3 x5
5 x5
70.0%
75.0%
300
380
sq
dl
D1
4 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
4 x8 @7
SUPER SET
2 x 15 @7
5 x3 80.0% 340 sq
5 x5 75.0% 235
D2
bn
5 x6 @7 ohp Upper
3 x8 @7
Body Back
3 x8 @7
3 x8 @7
3 x 12 @7
SUPER SET
SUPER SET
3 x 15 @7
5 x5
4 x8
70.0%
65.0%
300
330
sq
dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
3 x 15 @7 Dominant
3 x1
6 x 10
3 x8
@7
@7
bn
bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
4 x 12 @7
3 x 15 @7
3 x5 60.0% 255
5 x5 75.0% 100
sq
ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7
4 x 15 @7
SUPER SET
4 x 15 @7
DEADLIFT
WEIGHT
Palloff Press 2 x 15 @7
Overhead Press 3 x8 @7
Seated Row 3 x8 @7
EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7
Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 5 x 12 @7
Hammer Curl 4 x 15 @7
Dips(Weighted) 3 x8 @7
Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 5 x 15 @7
Lateral Raises 5 x 15 @7
12-WEEK MAX
WEEKS 09-12
WEEK 09
sq
dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%
Seated Row 3 x8
EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
SUPER SET
Lateral Raises 3 x 15
sq
dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
70%
sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 5 x 15
Plank(1 Minute) 3 x1
bn
bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8
ohp
D6 Overhead Press 5 x5 80%
WEEK 10
320
405
sq
dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 7x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x
250
D2 Pause Bench 5x
bn
@7
Body Back Overhead Press 3x
@7 Seated Row 3x
@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
SUPER SET
@7 Lateral Raises 3x
300
355
sq
dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 6x
Plank(1 Minute) 3x
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 7x
@7 Hammer Curl 6x
110
sq
ohp
D6 Overhead Press 5x
5
5
77.5%
82.5%
330
415
sq
dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats
5 82.5% 260
D2 Pause Bench
bn
8 @7
Body Back Overhead Press
8 @7 Seated Row
8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
SUPER SET
15 @7 Lateral Raises
5
8
70.0%
72.5%
300
365
sq
dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)
10
8
@7
@7
bn
bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl
5 82.5% 110
sq
ohp
D6 Overhead Press
3 x5
5 x5
60.0%
65.0%
255
330
sq
dl
D1
2 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
2 x8 @7
SUPER SET
2 x 15 @7
5 x3 70.0% 300 sq
5 x5 65.0% 205
D2
bn
3 x6 @7 ohp Upper
3 x8 @7
Body Back
3 x8 @7
3 x8 @7
3 x 12 @7
SUPER SET
SUPER SET
3 x 15 @7
5 x5
4 x8
70.0%
55.0%
300
280
sq
dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
1 x 15 @7 Dominant
3 x1
6 x 10
3 x8
@7
@7
bn
bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
2 x 12 @7
1 x 15 @7
3 x5 50.0% 215
5 x5 65.0% 90
sq
ohp
D6
4 x6 50.0% 160 bn
Upper
3 x8 @7
Body Push
4 x 20 @7
2 x 15 @7
SUPER SET
2 x 15 @7
SETS X REPS %1RM RPE LOAD
Palloff Press 2 x 15 @7
Overhead Press 3 x8 @7
Seated Row 3 x8 @7
EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7
Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 2 x 12 @7
Hammer Curl 1 x 15 @7
Dips(Weighted) 3 x8 @7
Push Ups 4 x 20 @7
Lateral Raises 2 x 15 @7