BAZOOKA

Complete Hypertrophy for Intermediate lifters. 
 
- (Focus)

1st - Arms, Chest & Shoulders. 
2nd - Neck, Abs, Back. 

-(Approach) 

Program runs on 8 day cycles rather than on 7 day weeks. Training 3 days in a row then rest 1 day. 

Split: Torso - Legs - Arms - Rest

High frequency  (4/8days) on focus muscles. 
Lower frequency on lowerbody (2/8days) 

Muscle priority principle applied.

Supersets to save time. 

Program is thought to pair exercises in a convenient way. I don't use machines that are usually crowded, or exercises which set up is annoying. I don't pair exercises that are far away from each other so I don't lose time or lose my spot. Feel free to modify exercises and use variations as is convenient to you. 

Torso & Arm days will be around 2 hours long if you rest around 2-3 min between compound supersets, and 1-2 min between isolation supersets. 

Sometimes I rest between exercises in the superset if I feel like I need it. For example I do chest rest 1 min then back then rest 2 min, instead of doing it straight back to back then rest 3 min. 

Leg days could be done in close to an hour, maybe a bit longer.

(Re-run & Variations) 

You can re-run the program, it is thought to do so without deloads, (if you feel you need it then take it) 1st month is easier, 2nd month is tougher. I would advise to change variations if re-run specially on big compounds, just changing from touch & go to pause it's enough. 

In the case of the Rack Pull use progressive ROM, that means you progress from 6 to 4 to 2 inches off the floor to deadlift, once you reach deadlift I would do 1 set instead of 2, and I would keep it for 2 months max, the go back to 6 inches off the floor.
 
You can change variations more frequently to prevent overuse and also you should vary your isolations from time to time so do it as you feel you need.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

LEGS A

LEGS B

ARMS A

ARMS B

TORSO A

TORSO B

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