Intermediate Hypertrophy Routine after SS

[DanTheGreatHD]

Here's an intermediate hypertrophy-based routine I designed that I will follow after SS on a cut. 8-12 rep range on all exercises.

Tell me what you think.

Monday chest/triceps (Push):
Flat Benchpress 3 sets -Chest
Standing Overhead Press 3 sets -Shoulders
*SUPERSET*Incline Dumbbell Press 3 sets -Chest
Incline Dumbbell Fly 3 sets -Chest
Tricep pushdowns 4 sets -Triceps
Decline skullcrushers 3 sets -Triceps
Arnold press 3 sets -Shoulders
Incline cable flies 3 sets
Machine press 2 sets
Overhead tricep extension 3 sets
*SUPERSET* Front raises 2 sets
Lateral raises 2 sets
15 min abs


Tuesday back/biceps (Pull):
Deadlifts 4 sets
Chinups 3 sets
Bent over rows 3 sets
Lat pulldown 4 sets
Seated rows/TBAR 3 sets
Good mornings 3 sets
E-Z bar curl 4 sets
Hammer curl 3 sets
Incline alternating curl 3 sets

15 min calves

WEDNESDAY REST DAY/RUN

Thursday legs
Squats 4 sets
Lunges 3 sets
lying leg curls 2 sets
leg press 3 sets
leg extension 3 sets
leg curls 3 sets
lying ass extension 2 sets
rear delt 3 sets
standing shrugs 3 sets

15 min abs

FRIDAY ARMS

Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:
Machine Curls: 4 sets of 8-10
Pushdowns: 4 sets of 8-10

Super Set:
Incline Curls: 4 sets of 8-10
Kickbacks: 4 sets of 10-12

Super Set:
Concentration Curls: 4 sets of 8-10
One Arm Extensions: 4 sets of 10-12

15 min calves

SATURDAY & SUNDAY REST/RUN

[Wonderbread3]

Way to much volume imo

[-Lucifer]

I don't like it. Do lower/upper. If you like volume, check out Layne Norton's PHAT.

[MichaelCJ]

Looks bad. If you want to win the hyper trophy, I can vouch for the effectiveness of this program. Or there's the revised edition, which I haven't tried - but it looks good, in a stickied thread in this forum ("kelei's intermediate/advanced").