Jared's current hypertrophy program

An intermediate focused program to bring up your upper body while still hitting legs hard. Make sure to deload every 6 weeks when needed with either 50% volume or a complete break

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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

All exercises have 1-2 warm up sets, 50 percent weight 10 reps, 80 percent weight 3-4 reps

Platz Squat

Leg Press

Single-leg Extension

Lying Leg Curl

Seated Calf Raise

Legs

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Skull Crusher (Barbell)

Preacher Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Shoulder and arms

Incline Chest Press (Machine)

Underhand Lat Pulldown

Pec Fly (Dumbbell)

Seated Wide-Grip Row (Cable)

Standing Pullover (Cable)

Torso

Either break this week or do half the volume of previous weeks

Cardio

Deload

Pull-Up (Weighted)

Bent Over Row (Barbell)

Bicep Curl (Dumbbell)

Face Pull

Pull day

Incline Bench Press (Dumbbell)

Fly Press (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Push

Deadlift (Barbell)

Calf Raise (Leg Press)

Decline Sit Up (Weighted)

Lying Leg Raise

Deadlifts and core

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