My Current Hypertrophy Program

To start off this blog, I would like to share my current hypertrophy program. It is run 5 days per week (in a row Mon - Fri). It is a sort of butchered version of a PPL split, or maybe sort of an upper/lower program.

The only requirement of this program is that the workouts must be able to be completed within an hour. I do my workout during my lunch break at work, so I only have an hour to spare.

It does not hit everything "optimally," but I try to hit as much as I can given my schedule and my work capacity.

A quick overview: 

Legs 1 (Q) -> Upper Body (H) -> Arms / Weak points -> Legs 2 (H) -> Upper Body 2 (V)

This program is not great at specializing in anything, but rather aims to build the entire body, and as such. Though as I am new to programming, there are probably many optimizations that could be made to it. Feel free to do whatever you would like with this program, consider it free. 

Monday: Leg Day #1 (Quad Focus)

Superset #1

Barbell Squat (3 sets 5-8 reps) OR Bulgarian Split Squats (3 sets 8-12 reps)

I start Monday's leg day with a heavy barbell squat. If I don't feel up to a barbell squat, I instead perform Bulgarian split-squats.

Neck Extensions (3 sets 10-20 reps)

Superset the squats with neck extensions (10-20 reps), very slow and controlled). I like to go light weight with a very slow and controlled movement with these.

Superset #2

Hamstring Curls (3 sets 7-12 reps)

Hamstring curls will hit the short head of the hamstring. Some people think that a hip hinge will train the entire hamstring, but it will not hit the short head.

Standing Single Leg Calf Raises (3 sets 10-20 reps)

These are easy to superset with hamstring curls. There's no reason to skip calves so just do them. 

Tuesday: Upper Body Day #1 (Horizontal Focus)

Superset #1

Bench Press (3 sets 6 - 8 reps) OR Dips (3 sets 8 - 12)

I like to do either of these movements, I just pick one depending on what I feel like doing.

Dumbbell or Barbell Rows (3 sets 8-12 reps)

I prefer dumbbells on this movement, but if you max them out then the barbell is the next best thing.

Superset #2

Decline Bench Sit-ups (3 sets 10-15 reps) OR Hanging Leg Raises (3 sets 10-15 reps)

I personally want large abs, so I'm focusing on adding abdominal isolation movements to my program. These are good movements that you can't go wrong with.

Lateral Delt Raises (3 sets 10-15 reps)

Wednesday: Arm Day / Weak Point

This day is sort of a "rest day", but we aren't going to go easy. This day is focused on isolating your weak points. I like using this as an arm day, but you can train pretty much anything you want, the only rule is to keep from fatiguing yourself too much. This means that we focus on isolations more so than heavy compounds. In short, this day is a flex day and can either be used as a complete rest day, or a day to work out your weak points.

Superset #1

Triceps Pushdowns (3 sets 8-14 reps)

This is an amazing way to warm up your elbows to keep them from hurting. All of my elbow pain stopped when I started doing these before other triceps isolation movements.

Chin-ups (3 sets 6-10 reps)

Extra volume for your back and warms up the biceps.

Superset #2

French Press (3 sets 8-12 reps)

Decline Curls (3 sets 6-10 reps) OR Preacher Curls (3 sets 6-10 reps)

(Optional) Finger Curls (3 sets 8-12 reps)

Be careful working the forearms if you are doing anything that requires having a good grip. If your forearms get too pumped up, it can hinder your performance on the other lifts. Try to keep the total reps per set between 8 to 12, this should allow for good reps that don't cause too much of an issue with the other lifts. 

Thursday: Leg Day #2 (Hamstring Focus)

Superset #1

This does not necessarily need to be a superset, since deadlifts are pretty taxing.

Stiff Leg Deadlift (3 sets 6-10 reps) OR Romanian Deadlift (3 sets 6-10 reps) OR Conventional Deadlift (3 sets 4-8 reps)

Stiff leg and Romanian deadlifts allow for a more hypertrophy focused workout, but the conventional deadlift allows us to build our strength to help progress the other two lifts. If you feel yourself plateauing on one of the first two lifts, consider using the conventional deadlift to build strength in order to progress.

(Optional) Neck Curls (3 sets 10-20 reps)

This hits the back of the neck, which we ignored on the first leg day. This is not necessary, but it is extra volume that shouldn't interfere with the deadlift.

Superset #2

Seated Calf Raises (3 sets 15-20 reps) OR Single Leg Calf Raises (3 sets 10-20 reps)

If you have a way to do seated calf raises, I would do them here. Otherwise, you can make do with a standing variant.

Leg Extensions (3 sets 8-14 reps)

If you really push the deadlifts hard, it may be hard to do squats without reduced performance on them. If you have the work capacity to do so, it may be worth doing squats instead. Otherwise, leg extensions are more quad volume and there is no reason not to take it. 

(Optional) Hanging Leg Raises (3 sets 10-20)

Extra abdominal volume that should not interfere with this superset. The abs should be prefatigued from the deadlifts earlier, so let's take advantage of that.

Friday: Upper Body Day #2 (Vertical Focus)

Superset #1

Pull-ups (any grip, 3 sets 6-10 reps)

Pull-ups are awesome, just do them and get big.

Overhead Press (3 sets 6-10) OR Incline Bench/Dumbbell Press (3 sets 6-10 reps) (35 degrees or higher)

You can do OHP if you are looking for more shoulder work, and it can be done either in front of, or behind the neck. Do whichever style you prefer or cycle them. Alternatively, if you are looking for more chest volume, you can do some incline presses here.

Superset #2

Dumbbell Pullovers (3 sets 8-12 reps)

Pullovers are amazing for back, and serratus development, as well as shoulder mobility. They provide a stretch in the ribcage that feels amazing. 

Decline Bench Sit-ups (3 sets 10 - 15 reps)

The pullovers will stretch your abs if done right, so while they are warmed up, I like to take advantage and get the extra abdominal volume in.

(Optional) Dumbbell Curls (3 sets 6-10 reps) OR Hammer Curls (3 sets 6-10 reps)

If you want the extra arm work, your arms will have gotten a warmup from the pull-ups, take advantage of that here.

(Optional) Weekend: Calisthenics

This is not mandatory, but sometimes I feel like doing some kind of work on the weekends. Instead of going to the gym, I find that calisthenics work perfectly here. Pull-ups and pushups are perfect for extra volume without hurting your recovery. I got a $35 pull-up doorway bar off of Amazon and have gotten plenty of home use from it, on top of progressing my total pull-up work at the gym. If you feel like your chest needs more volume, pushups are perfect for this. 

You could also do cardio here, my program is sorely lacking in it, and there's no reason why you can't do any.

- This program is subject to change as I improve upon it. As I find new optimizations and movements to add to the program (without saturating it too much), I'll try to update this post.