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Critique my hypertrophy routine

drummaboyzl

drummaboyzl

Well-known member
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

-Day 1: Chest, Back
-Day 2: Triceps, Shoulders, abs
-Day 3: Biceps, Traps/Neck
-Day 4: Legs, abs
-Day 5: Off

should i have 2 days off in a row?

*Biceps Workout Plan
1. Barbell Curls
2. Concentration Curls
3. Hammer Curls
4. Preacher Curls


*Chest Workout Plan
1. Bench Press
2. Incline Flyes
3. Dips
4. Push Up


*Back Workout Plan
1. Seated Row
2. Lat Pulldown
3. Bent-over Barbell Rows
4. One Arm Row


*Triceps Workout Plan
1. Tricep Pulldowns
2. Lying Triceps Extension (Skull Crushers)
3. Tricep Kickbacks
4. Seated Dips


*Neck Workout Plan
1. Shrugs
2. Upright Row


*Shoulders Workout Plan
1. Clean and Jerk
2. Front Raises
3. Upright Row
4. Side Raises
5. Rear Raises (On the Ball)


*Legs Workout Plan
1. Deadlift (Bent Leg)
2. Squats
3. Leg Curl or Hamstring Curl
4. Leg Extension
5. Donkey Calf Raises

Anything to add? This is my first hypertrophy routine so i'm looking for a little direction to what i missed
 
you don't use cables much, if i were going to write down every piece of equipment and the way i use it i would be on here till tomorrow. you need to stimulate growth in your muscles, keep doing the same stuff and you will hit a brick wall or tear a muscle. you need to really mix it up. also conctrate on chest incline dumbs shoulders to use machines there good for heavy weight. also need cardio in there
 
ignore the fact that i dont have cardio in the routine. i do that anyways. i change my routine every month to every other month so skip the mixing it up part.

bump please
 
I dont like numerous things about it. Your not really giving your body time to adapt and conquer your rep/set ranges in 1 week.

Also based on the numbers and lifts you have posted your doing A TON for small muscle groups like bi's and tri's which is not necessary .

Also your lift choices could be better. Especially tri's and back.
 
i like to include deads on back day.
trying to run deads and squats on the same day is brutal imo.

if you want to take two days off....run 2 on 1 off - 2 on 1 off.

on week 2 (definition) - run 3 sets then on the 4th set do 21s or a drop set.

just my take.
 
and i agree w/royd. you need to run each longer to give some time for adaptation. i would say 3 week minimum.
 
drummaboyzl said:
also...what do you mean its not necessary to do all that for my bi's and tri's?
Click to expand...

For example...in week 1 you have 4 sets for 6-8 reps. Then your doing 4 different bi lifts. Thats 16 sets just for bi's. Overkill especially if your attempting to gain mass. I think you would almost be better off with a lower volume upper/lower type split where you hit every muscle at least every 4 days.

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

-Day 1: Chest, Back
-Day 2: Triceps, Shoulders, abs
-Day 3: Biceps, Traps/Neck
-Day 4: Legs, abs
-Day 5: Off

should i have 2 days off in a row?

*Biceps Workout Plan
1. Barbell Curls
2. Concentration Curls
3. Hammer Curls
4. Preacher Curls
Click to expand...
 
wow when you put it out there like that that is alot of sets lol.
ill drop it to 2 lifts on bi's....tri's i'm going for tone as much as mass so i dont really wanna do less than i put out there......maybe drop the pulldowns.
 
i think triceps = three heads = three workouts
biceps = two heads = two workouts

triceps then would be dips with the | | grip
also the tricep bar pulldowns or skullcrushers with the overhand grip
lastly the rear tricep which would be with the "W" shaped bar and an underhand grip

i wish i could give you bicep advice, but mine currently suck.

hank.. i love doing deads and squats on the same day. sometimes i can't sit the next day. but damn does it do damage. also since SLDL forces your hamstrings to act as a stabilizer muscle, i can't figure out if i should put it on back day or leg day, so i just combined them. i'm probably a bit nuts though.
 
suncloud said:
hank.. i love doing deads and squats on the same day. sometimes i can't sit the next day. but damn does it do damage. also since SLDL forces your hamstrings to act as a stabilizer muscle, i can't figure out if i should put it on back day or leg day, so i just combined them. i'm probably a bit nuts though.
Click to expand...

Got the same dilemma but then I'm nuts too and sometimes I run back/leg workouts for two consecutive days:

day 1
Deads
Front Squat
Leg Curl
Leg Ext superset with dumbell jumping squat
Pull-ups


day 2
Walking dumbell lunges
Pendlay Row superset with Overhead Squat
Stiff deads (I'm addicted :lol:) superset with dumbell jumping lunges
Unilateral Leg Press

day 3
:eek::rant::rant:

day 4
:eek::eek::rant::rant::rant::rant:

No damage = no growth :D

I agree with Hank and Royd, do each rep range for at least 3-4 weeks. Also, how many days are you going to take off depends on you. Listen to your body. If on a "scheduled" workout day you feel like crap then do not train, a half a$$ workout is a wasted workout.
 
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