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    Mesocycle Template Hypertrophy

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    briannly
    The document provides a 5-week training program with exercises divided among different body parts and days of the week. It includes recommendations for sets, reps, and reps in reserve (RIR) for each exercise. Over the course of the 5 weeks, the number of sets generally increases for each exercise as does the weight used as the program progresses. Guidelines at the bottom emphasize following the RIR for week 1 and increasing sets and weight incrementally each consecutive week.

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    © All Rights Reserved

    Mesocycle Template Hypertrophy

    Uploaded by

    briannly
    818 views22 pages
    The document provides a 5-week training program with exercises divided among different body parts and days of the week. It includes recommendations for sets, reps, and reps in reserve (RIR) for each exercise. Over the course of the 5 weeks, the number of sets generally increases for each exercise as does the weight used as the program progresses. Guidelines at the bottom emphasize following the RIR for week 1 and increasing sets and weight incrementally each consecutive week.

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    The document provides a 5-week training program with exercises divided among different body parts and days of the week. It includes recommendations for sets, reps, and reps in reserve (RIR) for each exercise. Over the course of the 5 weeks, the number of sets generally increases for each exercise as does the weight used as the program progresses. Guidelines at the bottom emphasize following the RIR for week 1 and increasing sets and weight incrementally each consecutive week.

    Copyright:

    © All Rights Reserved
    818 views22 pages

    Mesocycle Template Hypertrophy

    Uploaded by

    briannly
    The document provides a 5-week training program with exercises divided among different body parts and days of the week. It includes recommendations for sets, reps, and reps in reserve (RIR) for each exercise. Over the course of the 5 weeks, the number of sets generally increases for each exercise as does the weight used as the program progresses. Guidelines at the bottom emphasize following the RIR for week 1 and increasing sets and weight incrementally each consecutive week.

    Copyright:

    © All Rights Reserved
    of 22
    At a glance
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    The document provides recommendations for setting training volume over multiple weeks including minimum, maximum and optimal set and repetition ranges for different exercises and muscle groups. It also includes a sample full body training split with specific exercises for each body part and day of the week.

    The guidelines recommend starting with a minimum volume in the first week and gradually increasing the volume in subsequent weeks by adding 1-2 additional sets to exercises. It suggests aiming to be within the minimum effective volume to maximum adaptable volume ranges and progressing weight used when able to complete all sets with the recommended 1-3 reps in reserve.

    The sample training split involves working the main muscle groups over a full week. It includes exercises like flat bench press, rows, squats and hip thrusts for the main body parts on a Monday, Wednesday and Friday schedule. Accessory exercises like curls, calf raises and abs are also included.

    Set Recommendations Sets

    Body Part MV MEV MAV MRV Body Part Week 1


    Chest 8 10 12-20 22 Chest 12
    Back 8 10 14-22 25 Back 12
    Biceps 4 8 14-20 26 Biceps 10
    Triceps 4 6 10-14 18 Triceps 10
    Side/Rear Delts 6 8 16-22 26 Side/Rear Delts 8
    Traps 0 0 12-20 26 Traps 8
    Abs 0 0 16-20 25 Abs 8
    Glutes 0 0 4-12 16 Glutes 4
    Quads 6 8 12-18 20 Quads 10
    Hamstrings 4 6 10-16 20 Hamstrings 8
    Calves 6 8 12-16 20 Calves 8
    Forearms 6 8 12-16 20 Forearms 0

    MV = Maintenance Volume Guidelines


    MEV = Minimum Effective Volume 1. Important to follow RIR for Week 1
    MAV = Maximum Adaptable volume 2. Note each week the increase in sets for specific
    MRV = Maximum Recoverable Volume 3. For each consecutive week add smallest weight
    RIR = Reps in Reserve
    Sets
    Week 2 Week 3 Week 4 Week 5
    14 16 18 8
    14 16 18 8
    10 10 10 4
    10 10 10 4
    10 12 14 4
    10 12 14 4
    10 12 12 4
    5 6 6 2
    12 14 15 6
    9 10 11 4
    10 12 14 4
    0 0 0 0

    ollow RIR for Week 1


    ek the increase in sets for specific exercises of that week
    ecutive week add smallest weight increment for each exercise
    Aim Set 1
    Day Body Part Exercise Sets Reps RIR Weight
    Chest Barbell Flat Bench Press 3 8 3
    Back Pendlay Row 3 8 3
    Chest Machine Fly 3 10 3
    Monday
    Back Machine Lat Pull-Down 3 10 3
    Biceps Barbell Curl 5 10 3
    Triceps Cable Tricep Push-Downs 5 10 3
    Quads Barbell Squats 4 8 3
    Glutes Barbell Hip Thrusts 4 10 3
    Quads Leg Extensions 3 12 3
    Wednesday Calves Upright Leg Press Calf Raises 4 12 3
    Side/Rear Delts Cable Rope Face Pull 4 12 3
    Traps Dumbbell Shoulder Shrug 4 15 3
    Abs Decline Sit-Up 4 12 3
    Chest Barbell Incline Bench Press 3 10 3
    Back Weighted Pull-up (Neutral Grip) 3 10 3
    Chest Cable High Cross-Over 3 12 3
    Friday
    Back Cable Seated Row (Close-Grip) 3 12 3
    Biceps Dumbbell Hammer Curls 5 12 3
    Triceps Overhead Tricep Cable Rope Extensions 5 12 3
    Hamstrings Deadlifts 4 8 3
    Quads Lunges 3 10 3
    Hamstrings Lying Leg Curls 4 12 3
    Saturday Calves Standing Calf Raise 4 8 3
    Side/Rear Delts Barbell Up-Right Row 4 8 3
    Traps Barbell Shrug 4 10 3
    Abs Hanging Leg Raise 4 10 3
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Set 7 Set 8 Set 9 Set 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Comments
    Aim Set 1
    Day Body Part Exercise Sets Reps RIR Weight
    Chest Barbell Flat Bench Press 4 8 3
    Back Pendlay Row 4 8 3
    Chest Machine Fly 3 10 3
    Monday
    Back Machine Lat Pull-Down 3 10 3
    Biceps Barbell Curl 5 10 3
    Triceps Cable Tricep Push-Downs 5 10 3
    Quads Barbell Squats 5 8 3
    Glutes Barbell Hip Thrusts 5 10 3
    Quads Leg Extensions 3 12 3
    Wednesday Calves Upright Leg Press Calf Raises 5 12 3
    Side/Rear Delts Cable Rope Face Pull 5 12 3
    Traps Dumbbell Shoulder Shrug 5 15 3
    Abs Decline Sit-Up 5 12 3
    Chest Barbell Incline Bench Press 4 10 3
    Back Weighted Pull-up (Neutral Grip) 4 10 3
    Chest Cable High Cross-Over 3 12 3
    Friday
    Back Cable Seated Row (Close-Grip) 3 12 3
    Biceps Dumbbell Hammer Curls 5 12 3
    Triceps Overhead Tricep Cable Rope Extensions 5 12 3
    Hamstrings Deadlifts 4 8 3
    Quads Lunges 4 10 3
    Hamstrings Lying Leg Curls 5 12 3
    Saturday Calves Standing Calf Raise 5 8 3
    Side/Rear Delts Barbell Up-Right Row 5 8 3
    Traps Barbell Shrug 5 10 3
    Abs Hanging Leg Raise 5 10 3
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Set 7 Set 8 Set 9 Set 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Comments
    Aim Set 1
    Day Body Part Exercise Sets Reps RIR Weight
    Chest Barbell Flat Bench Press 5 8 2
    Back Pendlay Row 5 8 2
    Chest Machine Fly 3 10 2
    Monday
    Back Machine Lat Pull-Down 3 10 2
    Biceps Barbell Curl 5 10 2
    Triceps Cable Tricep Push-Downs 5 10 2
    Quads Barbell Squats 6 8 2
    Glutes Barbell Hip Thrusts 6 10 2
    Quads Leg Extensions 3 12 2
    Wednesday Calves Upright Leg Press Calf Raises 6 12 2
    Side/Rear Delts Cable Rope Face Pull 6 12 2
    Traps Dumbbell Shoulder Shrug 6 15 2
    Abs Decline Sit-Up 6 12 2
    Chest Barbell Incline Bench Press 5 10 2
    Back Weighted Pull-up (Neutral Grip) 5 10 2
    Chest Cable High Cross-Over 3 12 2
    Friday
    Back Cable Seated Row (Close-Grip) 3 12 2
    Biceps Dumbbell Hammer Curls 5 12 2
    Triceps Overhead Tricep Cable Rope Extensions 5 12 2
    Hamstrings Deadlifts 4 8 2
    Quads Lunges 5 10 2
    Hamstrings Lying Leg Curls 6 12 2
    Saturday Calves Standing Calf Raise 6 8 2
    Side/Rear Delts Barbell Up-Right Row 6 8 2
    Traps Barbell Shrug 6 10 2
    Abs Hanging Leg Raise 6 10 2
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Set 7 Set 8 Set 9 Set 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Comments
    Aim Set 1
    Day Body Part Exercise Sets Reps RIR Weight
    Chest Barbell Flat Bench Press 5 8 2
    Back Pendlay Row 5 8 2
    Chest Machine Fly 4 10 2
    Monday
    Back Machine Lat Pull-Down 4 10 2
    Biceps Barbell Curl 5 10 2
    Triceps Cable Tricep Push-Downs 5 10 2
    Quads Barbell Squats 6 8 2
    Glutes Barbell Hip Thrusts 6 10 2
    Quads Leg Extensions 4 12 2
    Wednesday Calves Upright Leg Press Calf Raises 7 12 2
    Side/Rear Delts Cable Rope Face Pull 7 12 2
    Traps Dumbbell Shoulder Shrug 7 15 2
    Abs Decline Sit-Up 6 12 2
    Chest Barbell Incline Bench Press 5 10 2
    Back Weighted Pull-up (Neutral Grip) 5 10 2
    Chest Cable High Cross-Over 4 12 2
    Friday
    Back Cable Seated Row (Close-Grip) 4 12 2
    Biceps Dumbbell Hammer Curls 5 12 2
    Triceps Overhead Tricep Cable Rope Extensions 5 12 2
    Hamstrings Deadlifts 4 8 2
    Quads Lunges 5 10 2
    Hamstrings Lying Leg Curls 7 12 2
    Saturday Calves Standing Calf Raise 7 8 2
    Side/Rear Delts Barbell Up-Right Row 7 8 2
    Traps Barbell Shrug 7 10 2
    Abs Hanging Leg Raise 6 10 2
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Set 7 Set 8 Set 9 Set 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Comments
    Aim Set 1
    Day Body Part Exercise Sets Reps RIR Weight
    Chest Barbell Flat Bench Press 2 6 4
    Back Pendlay Row 2 6 4
    Chest Machine Fly 2 8 4
    Monday
    Back Machine Lat Pull-Down 2 8 4
    Biceps Barbell Curl 2 8 4
    Triceps Cable Tricep Push-Downs 2 8 4
    Quads Barbell Squats 2 6 4
    Glutes Barbell Hip Thrusts 2 8 4
    Quads Leg Extensions 2 10 4
    Wednesday Calves Upright Leg Press Calf Raises 2 10 4
    Side/Rear Delts Cable Rope Face Pull 2 10 4
    Traps Dumbbell Shoulder Shrug 2 13 4
    Abs Decline Sit-Up 2 10 4
    Chest Barbell Incline Bench Press 2 8 4
    Back Weighted Pull-up (Neutral Grip) 2 8 4
    Chest Cable High Cross-Over 2 10 4
    Friday
    Back Cable Seated Row (Close-Grip) 2 10 4
    Biceps Dumbbell Hammer Curls 2 10 4
    Triceps Overhead Tricep Cable Rope Extensions 2 10 4
    Hamstrings Deadlifts 2 6 4
    Quads Lunges 2 8 4
    Hamstrings Lying Leg Curls 2 10 4
    Saturday Calves Standing Calf Raise 2 6 4
    Side/Rear Delts Barbell Up-Right Row 2 6 4
    Traps Barbell Shrug 2 8 4
    Abs Hanging Leg Raise 2 8 4
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Set 7 Set 8 Set 9 Set 10
    Weight Reps Weight Reps Weight Reps Weight Reps
    Comments

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