5-6 Days Hypertrophy Program (CDII)

E.X.

Hypertrophy. 

Just used Boostcamp as a tool to keep track of this well known Hypertrophy Program and to share it with others who are running the program and can find it useful as a tracker.

You can run it 6 days but it is recommended to skip one of the Pump days and run only 5 days/week. 

I'm not the author. All credit to J.M. (R.I.P.).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Curl

Tempo Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Standing Calf Raise

LEGS

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Reverse Pec Deck

Overhead Press (Barbell)

Tricep Rope Push Down (Cable)

Skull Crusher

PUSH

Dip (Bodyweight)

Rear Delt Fly (Dumbbell)

Leg Press

Chest Press (Machine)

Chest Fly (Machine)

Seated Overhead Press (Dumbbell)

Single Arm Pushdown

Overhead Extension (Dumbbell)

Squat (Barbell)

Hack Squat

Leg Extension

Meadow Row

Chin-Up (Weighted)

Pullover (Dumbbell)

Shrug (Dumbbell)

Hyperextension

Dead Hang

Lying Leg Raise

Preacher Curl (Dumbbell)

Hammer Curl

PULL

Lat Pulldown (Close Grip)

Rack Pull (Barbell)

Cable Crunch

Bicep Curl (Barbell)

Lat Pulldown (Single Arm)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Chest Supported Row (Dumbbell)

Bicep Curl (EZ Bar)

Face Pull

Hanging Leg Raise

Preacher Curl (Barbell)

Bench Press (Barbell)

Cage Press

Rear Delt Fly (Machine)

Lunge (Barbell)

Decline Bench Press (Dumbbell)

Tricep Extension (Cable)

PUSH PUMP

Walking Lunge

Seated Calf Raise

LEGS PUMP

Seated Row (Cable)

Underhand Lat Pulldown

21s (EZ Bar)

PULL PUMP

Lat Pulldown

T-Bar Row

Concentration Curl

Incline Curl (Dumbbell)

Tricep Kickback

Dumbbell Row

Lying Tricep Extension (Barbell)

Floor Press (Dumbbell)

Lying Leg Curl

Glute Kickback (Cable)

Stiff Leg Deadlift (Dumbbell)

Lat Pulldown (Neutral Grip)

Pinwheel Curl

V-Handle Tricep Pushdown (Cable)

Push Up

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Stretchers

Good Morning

Chin-Up (Bodyweight)

Straight Arm Push Down

Bicep Curl (Machine)

Reverse Bicep Curl (Dumbbell)

Hex Press

Farmer's Walk (Weighted)

Incline Bench Press (Smith Machine)

Single Arm Row (Dumbbell)

Incline Chest Fly (Dumbbell)

Standing Behind Neck Shoulder Press (Barbell)

Bent Over Row (Barbell)

Bench Press (Close Grip)

Incline Tricep Extension (Dumbbell)

Wide Grip Lat Pulldown

Split Squat (Barbell)

Cable Crossover

Chest Fly (Dumbbell)

Spidercrawls

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