aly current!! split (strength n hypertrophy)

THIS PROGRAM REQUIRES YOU TO COUNT THE ACTUAL HARD SETS... I.E. AIM TO PERFORM SETS WITH A CHALLENGING LOAD HITTING NEAR hard sets, near failure or til failure.  For strength + size, it’s a simple issue of the number of heavy (80-85ish%+) sets you do

THE SETS 'COUNTED' HERE ARE ONLY THE HARD SETS. SO IF YOU NEED A WARMUP SET IN SOMETHING (i.e. below rpe 6) not really focused on tracking it/counting IT, more on the heavy (80-85%) challenging sets

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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

Squat (Barbell)

Glute Drive (Machine)

Lying Leg Curl

Stiff Leg Deadlift (Dumbbell)

Hip Adductor Dropset

HAMS (back squat) + GLUTES; ST

Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Converging Machine Press (Anterior Delt)

Cable Lateral Raise (Lengthened-Mid Position)

Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)

Dip (Assisted)

Tricep Pushdown (Cable)

Tricep Rope Push Down (Cable)

CHEST (hvy bench) + SH N TRI's

Deadlift (Barbell)

Pull-Up (Band)

Seated Row (Machine)

Bent Over Row (Dumbbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Reverse Wrist Curl (Barbell)

BACK (deadlifts) LAT WORK

Hack Squat

Walking Lunge (Dumbbell)

Single-Leg Leg Extension

Leg Extension

Sissy Squat

QUADS HYPERTR

Rack Pull (Barbell)

Seated Row (Cable)

Back Extension (Weighted)

Bicep Curl (Dumbbell)

UPPER BACK (bench) + BICEPS

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