Raul’s Big 6 with hypertrophy

This 4 week program can be repeated indefinitely as there is a mandatory deload on the 4th week where maxes are tested. I also to prefer to do this program as a 3 day on 1 day off split, making 1 week last 8 days; this can make the program more sustainable and enjoyable.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Dip (Bodyweight)

Deadlift (Barbell)

Military Press (Barbell)

Lateral Raise (Cable)

Pullover (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Preacher Curl (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Pec Deck (Machine)

Sissy Squat

Front Squat (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Leg Extension

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