PROGRAM.01 // HYPERTROPHY

6-DAY
SPLIT

A disciplined, high-volume training protocol emphasizing mechanical tension, progressive overload, and systematic recovery.

SCHEDULE
DAY_01

PUSH A

FOCUS: HEAVY PRESSING
CHEST
2 EXERCISES // Barbell Bench Press, Incline Dumbbell Press
Barbell Bench Press Incline Dumbbell Press
TRICEPS
2 EXERCISES // Triceps Pushdowns, Skull Crushers
Triceps Pushdowns Skull Crushers
FRONT DELTS
1 EXERCISE // Seated Overhead Press
Seated Overhead Press
SIDE DELTS
1 EXERCISE // Lateral Raises
Lateral Raises
REAR DELTS
1 EXERCISE // Reverse Pec Deck
Reverse Pec Deck
DAY_02

PULL A

FOCUS: BACK THICKNESS
BACK
3 EXERCISES // Barbell Rows, Lat Pulldowns, Seated Cable Rows
Barbell Rows Lat Pulldowns Seated Cable Rows
BICEPS
2 EXERCISES // Barbell Curls, Hammer Curls
Barbell Curls Hammer Curls
FOREARMS
1 EXERCISE // Wrist Curls
Wrist Curls
CORE
1 EXERCISE // Hanging Leg Raises
Hanging Leg Raises
DAY_03

LEGS A

FOCUS: HEAVY COMPOUND
QUADS & GLUTES
2 EXERCISES // Barbell Squats, Leg Press
Barbell Squats Leg Press
HAMSTRINGS
2 EXERCISES // Romanian Deadlifts, Leg Curls
Romanian Deadlifts Leg Curls
CALVES
1 EXERCISE // Standing Calf Raises
Standing Calf Raises
CORE
1 EXERCISE // Cable Crunches
Cable Crunches
DAY_04

PUSH B

FOCUS: VOLUME
CHEST
2 EXERCISES // Incline Machine Press, Cable Crossovers
Incline Machine Press Cable Crossovers
TRICEPS
2 EXERCISES // Overhead Triceps Extension, Dips
Overhead Triceps Extension Dips
SIDE DELTS
1 EXERCISE // Cable Lateral Raises
Cable Lateral Raises
REAR DELTS
1 EXERCISE // Face Pulls
Face Pulls
CORE
1 EXERCISE // Weighted Planks
Weighted Planks
DAY_05

PULL B

FOCUS: ISOLATION
BACK
3 EXERCISES // Pull-ups, T-Bar Rows, Single-Arm Dumbbell Rows
Pull-ups T-Bar Rows Single-Arm Dumbbell Rows
BICEPS
2 EXERCISES // Preacher Curls, Incline Dumbbell Curls
Preacher Curls Incline Dumbbell Curls
TRAPS
1 EXERCISE // Dumbbell Shrugs
Dumbbell Shrugs
CORE
1 EXERCISE // Ab Wheel Rollouts
Ab Wheel Rollouts
DAY_06

LEGS B

FOCUS: ADDUCTORS
QUADS & GLUTES
1 EXERCISE // Hack Squats or Bulgarian Split Squats
Hack Squats
QUAD ISOLATION
1 EXERCISE // Leg Extensions
Leg Extensions
HAMSTRINGS
1 EXERCISE // Seated Leg Curls
Seated Leg Curls
CALVES
1 EXERCISE // Seated Calf Raises
Seated Calf Raises
ADDUCTORS
1 EXERCISE // Adductor Machine
Adductor Machine
TRAINING GUIDELINES
METRICS

Exercises, sets, and reps are adaptable, but the standard protocol demands 3-4 SETS X 8-12 REPS per movement. Push close to failure.

OVERLOAD

Progressive overload is non-negotiable. Aim to systematically add weight or volume to your lifts every week.

RECOVERY

Fuel your body with adequate protein and prioritize 7-9 HOURS of sleep. Day 7 is exclusively for central nervous system recovery.

PREP

Mandatory 5-10 minutes of light cardiovascular work and dynamic stretching prior to engaging in heavy sets.

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