i was looking for a new split and came across this, it seems simple and not over complicated, but i'm just unsure if it is more for power lifting. i couldn't care less how much i lift i just want to build muscle. also this split is called 6 week program, does that mean u have to change it after 6 weeks. This is what the split looks like
MONDAY HEAVY LOWER BODY
squat 3 sets x 6 reps
Dead lift 2 sets x 6 reps
leg press 3 sets x 8 -12 reps
hamstring curls 3 sets x 8-12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
barbell row 3 sets x 6 reps
seated dumbbell press 1 set x 6
pull ups 1 set x 6
Triceps pushdown 3 sets x 8-12 reps
Face pulls 3 sets x 8-12 reps
Thursday Hypertrophy Lower
Back Squat 5 sets x 8 reps
snatch grip dead lifts 3 sets x 8 reps
Hamstring Curl 3 sets x 12 reps
Calf Raise 5 sets x 15 reps
Singlelegged leg press 4 sets x 8-12 reps
front squat 4 sets x 8-12 reps
Friday Hypertrophy Upper
Chest Press (flat or decline) 4 sets x 8 reps
Incline Chest Press 4 sets x 8 reps
Barbell row 4 sets x 8 reps
pull ups 4 sets x 8 reps
standing dumbbell press 3 sets x 10 reps
curls 3 sets x 10 reps
rear delt fly 4 sets x 8-12 reps
tricep pulldowns 4 sets x 812 reps
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09-20-2015, 02:29 AM #1
is jonnie candito Strength/Hypertrophy Program good for muscle building
Last edited by jackdonny1234; 09-20-2015 at 03:50 AM.
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09-20-2015, 05:54 AM #2
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09-20-2015, 06:53 AM #3
I've been on it for a week and love it. Here's my routine
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8-12 reps (leg press)
Optional Exercise 3 sets x 8-12 reps (seated leg curl)
+ calf raises 5x10-12
+Cable crunches and hanging leg raises
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps (bent over rows)
Shoulder Exercise 1 set x 6 (overhead press)
Upper Back Exercise #2 1 set x 6 (3x6 pullups)
Optional Exercise 3 sets x 812 reps (3x6-8 barbell curls)
Optional Exercise 3 sets x 812 reps (3x6-8 CG bench or Tricep pushdowns)
Thursday Hypertrophy Lower
Either Back Squat Or Front Squat 5 sets x 8 reps
Deadlift Variation 3 sets x 8 reps (romanian deadlifts)
Hamstring Curl 3 sets x 12 reps
Calf Raise 5 sets x 15 reps
Optional Exercise 4 sets x 8-12 reps (walking dumbell lunges)
Optional Exercise 4 sets x 8-12 reps (glute kickbacks or hyperextensions)
+ Cable crunches and hanging leg raises
Friday Hypertrophy Upper
Chest Press (flat or decline) 4 sets x 8 reps
Incline Chest Press 4 sets x 8 reps
Upper Back Exercise #1 4 sets x 8 reps (Pullups)
Upper Back Exercise #2 4 sets x 8 reps (cable rows)
Shoulder Exercise 3 sets x 10 reps (seated db press)
Bicep Exercise 3 sets x 10 reps (barbell curls)
Optional Exercise 4 sets x 8-12 reps (tricep pushdowns)
Optional Exercise 4 sets x 8-12 reps (4x15 reverse flies)
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09-20-2015, 08:05 AM #4
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05-29-2017, 12:16 AM #5
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09-07-2017, 07:35 PM #6
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09-08-2017, 08:27 AM #7
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