- Hypertrophy split #workout
- Legs Day 1
- Squat: 3x4 @ 80%
- Romanian DL: 3x10
- Single Leg Press: 3x15
- Eccentric Leg Extension: 3x10-12
- Seated Leg Curls: 3x10-12
- Standing Calf Raise: 3x10-12
- Decline Crunches: 2x10-12
- Long Lever Planks: 2x30s
- Push Day 2
- BP: 3x8 @ 72.5%
- Machine Shoulder Press: 3x12
- Dips: 3x12-15
- Eccentric Skull crushers: 3x8-10
- Egyptian Lateral Raises: 3x12 + MYO
- Cable Kickback: 3x20-30
- Pull Day 3
- Weighted Pull-Ups: 3x6
- Seated Cable Row: 3x10-12
- Cable Pullover: 3x15-20
- Hammer Cheat Curl: 3x8-10
- Incline Dumbbell Curl: 2x12-15
- Legs Day 4
- DL: 3x3 @ 85%
- Hack Squat: 3x10-12
- Single Leg Hip Thrust: 2x15
- Nordic Curl: 2x10-12
- Prisoner Back Extension: 2x10-12
- Single-Leg Calf Raises: 3x8-10
- Weighted L Sit Hold: 3 sets
- Push Day 5
- OHP: 4x4 @ 80%
- Close Grip BP: 3x10
- Cable Crossover: 3x10-12 + Drop
- Overhead Tricep Extension: 3x10-12
- Lateral Raises: 21s
- Neck Flexion/Extension: 3x10-12
- Pull Day 6
- Omni-grip Lat Pull Down: 3x10-12
- Chest Supported Row: 3x10-12
- Face pull: 3x15-20
- Reverse Pec Deck: 2x15
- Pronated/Supinated Curl: 3x10/10