changing my routinÉ
- Thread starter bi0hazurd
- Start date
Sweekaters
Member
You should check out Layne Norton's routine. It's also hypertrophy program mingled with a strength program, but it's much simpler than what you posted. Simpler is always better unless you are an elite-level lifter.
Basically:
Day One, Upper Power:
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Two, Lower Power:
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Three, Off
Day Four, Hypertrophy Chest/Arms:
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.
Day Five, Hypertrophy Shoulders/Back/Traps:
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.
Day Six, Hypertrophy Legs/Calves:
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.
Day Seven, Off
More info here:
h ttp:// startingstrength.wikia.com/wiki/Layne_Norton%27s_Power/Hypertrophy_Routine
Like I said, I wouldn't recommend the routine you posted unless you are a top level athlete.
Basically:
Day One, Upper Power:
3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Two, Lower Power:
2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement
Day Three, Off
Day Four, Hypertrophy Chest/Arms:
3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.
Day Five, Hypertrophy Shoulders/Back/Traps:
4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.
Day Six, Hypertrophy Legs/Calves:
2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.
Day Seven, Off
More info here:
h ttp:// startingstrength.wikia.com/wiki/Layne_Norton%27s_Power/Hypertrophy_Routine
Like I said, I wouldn't recommend the routine you posted unless you are a top level athlete.
Sweekaters
Member
How many days a week do you have?
Sweekaters
Member
It may be possible but it sounds like you need to pick your battles. It will be difficult to train power and hypertrophy efficiently without going at least 4 days a week. The simplest thing to do would be to have a base power routine (like 5x5), and add in hypertrophy-based assistance work.
Sweekaters
Member
Take whatever routine you are currently doing and add more high-volume assistance work. What exercises you pick depends on what areas you want to grow.
