Lifting Program for Hypertrophy and Muscle Development

The Forums Strength
1

Looking for some thoughts on my new gym program aimed at increasing overall muscular development over a 3 month period.

Have been lifting half-assed for the past 6 months, have decided to get serious in the off season.

Monday

Chest
• Incline Bench Presses: 2 Sets X 8 Reps
• Incline Flyes: 2 Sets X 8 Reps
• Dumbell Presses: 2 Sets X 8 Reps
• Flat Bench Presses: 2 Sets X 8 Reps
• Cable Crossovers: 2 Sets X 15 Reps

Delts
• Dumbbell Front Raise 3 Sets X 10 Reps
• Dumbbell Lateral Raise: 3 Sets X 10 Reps
• Dumbbell Rear Lateral Raise 3 Sets X 10 Reps
• Seated Dumbell Presses: 2 Sets X 6 Reps

Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps

Tuesday

Legs
• Squats 4 Sets X 8 Reps
• Deadlifts 3 Sets X 8 Reps
• Front Squats 3 x 10 Reps

Back
• Barbell Rows: 3 Sets X 8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Shrugs: 4 Sets X 15 Reps

Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps

Wednesday

OFF

Thursday

SAME AS MONDAY

Friday

SAME AS TUESDAY

Saturday

OFF

Sunday

OFF

Any suggestions?

2

For a start i would cut the No. of excercises per session in 1/2.

3

There is no way you could effectively train your whole body four times per week, this is too much IMO.

If you still want to include a relatively large number of exercises per body part -not that this is necessary, but I suppose you could do it initially- I think a simple split routine to lower/upper body, repeated twice and with different exercises each time for variety will eventually be more effective.
Hope it helps!

4

You mentionned this is the offseason, what sport?

Recovery aside, There isn’t any progression with this plan, nor is there any high intensity work. This could cause problems for athletic development.

5

Sorry, but isn’t this training the whole body twice a week?

6

Read the original post and mine again, please; I suggest training the whole body in a split manner twice per week overall, yes, but the original post talks about training the upper body times four per week and without splitting lower body exercises and training the whole body within a session, which again is too much IMO -there is a difference.