Hypertrophy program

[imaclown]

I've been looking to start a hypertrophy program and would like some critique.

It will be 3 times a week workout A,B,A then B,A,B the next week and so on.

15 reps 1 set 1 week
10 reps 2 sets 2 weeks
5 reps 3 sets 3 weeks

Workout A

Squats
Bench
Rows
Shrugs
Military press
Calf Raises
Biceps
Triceps


Workout B

Dead lifts
Dips
Chins
Military Press
Pull ups
Calf raises
Biceps
Triceps
Shrugs

Any help would be appreciated.

 

[cmarcell]

The idea is to hit the whole body each workout. I can already see on your workout B you ignore your quads. Deadlifts are going to be hard to do in a workout like this. I never go above 5 reps for them. Also, doing them twice a week can get to you.

You also do chins and pullups in workout B. Take one of those out. And what about your chest in workout B?

Your workout A overall looks good, except shrugs are optional, so I would only add one set per workout, regardless of the week.

Your workout B needs work. Add quads and chest. Take out one of the back exercises.

 

[ExtraMile]

Or you could change biceps and triceps, either have none or if you need to biceps on workout A and triceps on workout B

 

[SouthernLord]

Your planned workout is a clusterfuck. You are doing shrugs and military presses 3 times a week. Do you feel your traps and shoulders are weak? This is a surefire way to over train them and get hurt.

I would not pull 15 rep sets of DLs. This is asking for an injury and will just burn out your low back. Sets of 5,3,2, and singles for DLs. Pulling 15 singles with your 3RM will make you big and strong. Pulling one set of 15 will not.

You would be better off doing the intermediate 5x5 and eating a caloric surplus imo. This has worked for many people. It doesn't seem to be too popular amongst the obsessive compulsive 42 set for chest and bis bodybuilding crowd. If it was called the "Ronnie Coleman get super fucking huge and shredded program" everyone in your gym would be doing it.

 

[Blane]

im too old to even think of somethig like that. DL, bench and squat more than once a week?

 

[cmarcell]

Guys its an HST program. Even on a 5x5 you squat 3x per week. I agree that DL's aren't a good inclusion in this type of workout. But it is a popular workout. What I don't like is the OP's choice of sets.

Big core lifts...3 sets. Biceps/Triceps/Shrugs...only 1 set.

 

[imaclown]

I've been looking to start a hypertrophy program and would like some critique.

It will be 3 times a week workout A,B,A then B,A,B the next week and so on.

15 reps 1 set 1 week
10 reps 2 sets 2 weeks
5 reps 3 sets 3 weeks

Workout A

Squats
Bench
Rows
Military press
Biceps
Pull ups

Workout B

Dead lifts
Dips
Chins
Calf raises
Triceps
Shrugs

Any help would be appreciated.

I've made some changes that have been suggested in the quote window.
Does it look any better? And I will remember not to do many sets of deadlifts.

Thanks