Routine

[gzumafia]

I decided to change my routine from a strength based one to a more mixed one/ lower/upper, its the candito program.

I've been using icf for a few months and I've seen great strength gains but not as much on the hypertrophy side, specifically my chest is lacking.

So I'm wondering if this program is good or are there any improvements or more I should add / reduce could you help me out ?

This routine has more chest specific exercises in it cause I really want to bring it out more, right now Im focussing on hypertrophy.

Thanks




Strength/Hypertrophy Program


Monday ­- Heavy Lower Day
Squat ­- 3 sets x 6 reps

Deadlift -­ 2 sets x 6 reps

Split squat -­ 4 sets x 10 reps

Leg curls ­- 3 sets x 10 reps

____________________________________
Tuesday ­- Heavy Upper Day
## bench Press -­ 3 sets x 6 reps

Pendlay rows -­ 3 sets x 6 reps

OHP -­ 3 set x 6

###chin ups # -­ 4 set x 8

Dips  ­- 3 sets x 10 reps

Low to high cable fly -­ 3 sets x 12 reps

____________________________________
Thursday -­ Hypertrophy Lower
Back Squat -­ 5 sets x 8 reps

Deadlift RDL -­ 3 sets x 8 reps

Hamstring Curl ­- 3 sets x 12 reps

Calf Raise -­ 5 sets x 15 reps

Leg press -­ 4 sets x 12 reps

Hyper extensions -­ 4 sets x 12 reps

____________________________________
Friday ­- Hypertrophy Upper
Dumbbell flat Press -­ 4 sets x 8 reps

Incline Chest Press -­ 4 sets x 8 reps

### chin ups # -­ 4 sets x 8 reps

###Latpulldowns  # -­ 4 sets x 8 reps

Seated dumbbell press -­ 3 sets x 10 reps

Bicep curls -­ 3 sets x 10 reps

Face pulls -­ 4 sets x 12 reps

High to low cable fly ­- 4 sets x 12