arbliss
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I'm looking for a program to do that will take about 45 minutes or less, 4 days a week, that will allow me to continue building muscle. My goal here was to create a hypertrophy program that I can switch the rep ranges about 6 weeks in to lower reps for strength. I'm planning on doing a slow bulk (10%-20% calories above maintenace) for the next several months, and was trying to find something focused on hypertrophy/strength (using the compound excercises). I'm 158 lbs, 6', and at about 9-10% body fat. I believe I have some of my beginner gain's out of the way, probably not all of them though. Any advice is greatly appreciated!
Sample Program I created:
Day 1
Squat
Leg Press
Lunges
Calf Raises
Day 2
Bench
Incline Bench
Rope Pushdowns
Overhead Tri Ext.
Day 3
BB Row
Pull Ups
BB Curls
Hammer Curls
Day 4
Overhead Press
Upright Rows
Lateral Raises
Shrugs
I want to also fit deadlifts in there somewhere. Also is this enough volume for growth?
Rep Ranges for first 6 weeks or so....
Warmup Set (not sure rep range)
Set 1 (12 Reps)
Set 2 (10 Reps)
Set 3 (8 Reps)
Is this enough sets?
I figured I would do abs as well probably twice a week. And I believe the rep ranges for calf work would be maybe 30/25/20. Thank you for any help/advice!
Sample Program I created:
Day 1
Squat
Leg Press
Lunges
Calf Raises
Day 2
Bench
Incline Bench
Rope Pushdowns
Overhead Tri Ext.
Day 3
BB Row
Pull Ups
BB Curls
Hammer Curls
Day 4
Overhead Press
Upright Rows
Lateral Raises
Shrugs
I want to also fit deadlifts in there somewhere. Also is this enough volume for growth?
Rep Ranges for first 6 weeks or so....
Warmup Set (not sure rep range)
Set 1 (12 Reps)
Set 2 (10 Reps)
Set 3 (8 Reps)
Is this enough sets?
I figured I would do abs as well probably twice a week. And I believe the rep ranges for calf work would be maybe 30/25/20. Thank you for any help/advice!