Structural Hypertrophy Strength Program: 5 Day Split Phill Lamprill 07/17

Day 1: Upper Body

27/06/2017

Video	Sets	Reps	Weight	Comment
Barbell Bench Press	5	5-7		A-1 Tempo 5010 Rest 100 seconds
Pull Ups	5	5-7		A-2 Tempo 3011 Rest 100 seconds
Band Pull-Apart Variations with Tutorial	5	15-20		A-3 Tempo 2020 Rest 0 seconds
Seated Dumbbell Shoulder Press	3	6-4-4		B Tempo 4020 Rest 90 seconds

Day 2: Lower - Glutes, Lower back & Hamstrings

27/06/2017

Video	Sets	Reps	Weight	Comment
Deadlift	5	6,6,4,4,4		A Tempo 5010 Rest 120 seconds
Pause Rack Deadlift 3210 tempo	3	7-9		B Tempo 3210 Rest 120 seconds
Parallel Back Extension	2	10-12		C-1 Tempo 2020 Rest 60 seconds
Standing Calve Raise	2	10-12		C-2 Tempo 2210 Rest 60 seconds

Day 3: Upper Body

27/06/2017

Video	Sets	Reps	Weight	Comment
Dumbbell Incline Press	4	6-8		A-1 Tempo 5010 Rest 90 seconds
Supinated Chin Up	4	6-8		A-2 Tempo 5010 Rest 90 seconds
Band Pull-Apart Variations with Tutorial	4	15-20		A-3 Tempo 2020 Rest 0 seconds
Parallel Bar Tricep Dips	3	8-10		B-1 Tempo 4020 Rest 75 seconds
Close-Grip Seated Row	3	6-8		B-2 Tempo 4020 Rest 75 seconds

Day 4: Lower Body

27/06/2017

Video	Sets	Reps	Weight	Comment
Barbell Squat	6	6,6,8,8,10,25		A-1 Tempo 5010, first five sets, 2010 for 25 rep set Rest 120 seconds
Lying Leg Curl (Hamstrings)	6	4,4,4,6,6,8		A-2 Tempo 5010 Rest 120 seconds
Barbell Floor Hip Thruster	2	10		B Tempo 20X1 Rest 90 seconds

Day 5: Upper Body (Arms)

27/06/2017

Video	Sets	Reps	Weight	Comment
Dumbbell Bicep Curl	5	5		A-1 Seated Dumbbell Biceps Curl Tempo 4020 Rest 120 seconds
Parallel Bar Tricep Dips	5	5		A-2 Tempo 4020 Rest 120 seconds
Preacher Biceps Curl Variations	5	5		B-1 Reverse grip Ez Preacher Curl Tempo 4020 Rest 120 seconds
Barbell Skull Crusher	5	5		B-2 Lying EZ Triceps Extension Tempo 4020 Rest 120 seconds