Hybrid Strength/hypertrophy Workout. 156jf

Hypertrophy Legs A Workout (High Bar) Squat: 4 sets of 8-12 Romanian Deadlift: 3 sets of 10-12 Seated Leg Curl: 3 sets of 12-15 DB Walking Lunges: 3 sets of 8-10 steps per leg Incline Leg Press Calf Raise: 3 sets of 10-12 Hypertrophy Push A Workout Incline Benchpress: 4 sets of 6-8 Bench Press: 4 sets of 8-10 Dips: 3 sets of 10-12 V-Bar Pushdowns: 3 sets of 12-15 Hypertrophy Pull A Workout Underhand Pendlay Row, elevated: 4 sets of 6-8 Underhand Lat Pulldown: 4 sets of 8-10 Close Grip Barbell Curl: 4 sets of 8-10 DB Lateral Raises: 4 sets of 10-12 Face Pulls: 4 sets of 10-12 OFF DAY. Hypertrophy Leg B Workout Deadlifts: 4 sets of 8-10 Front Squats: 3 sets of 8-10 Leg Curls: 4 sets of 15 Incline Leg Press: 4 Sets of 10 Incline Calve Raises: 4 Sets of 25-30 Hypertrophy Push "B" Workout: Flat DB Benchpress: 4 sets of 6-8 reps Overhead Press: 4 sets of 8-10 reps Decline Barbell Benchpress: 3 sets of 10-12 reps Decline EZ Bar Skullcrushers: 3 sets of 12-15 reps Hypertrophy Pull B Workout Chin ups, underhand grip: 4 sets of 8-10 Cable Row 5 sets of 10-12 Seated DB Curl: 5 sets of 10-12 Cable Lateral Raise: 4 sets of 12-15 Face Pulls 4 sets of 10-12 OFF DAY.

Strength Legs A Workout (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12 Strength Push A Workout Incline Benchpress: 3 sets of 4-6 Flat Benchpress: 3 sets of 6-8 Weighted Dips: 3 sets of 8-10 V-Bar Pushdowns 3 sets of 10-12 Strength Pull A Workout Underhand Pendlay Row, elevated: 4 sets of 6-8 Underhand Lat Pulldown: 4 sets of 8-10 Close Grip Barbell Curl: 4 sets of 8-10 DB Lateral Raises: 4 sets of 10-12 Face Pulls: 4 sets of 10-12 OFF DAY. Strength Legs B Workout Deadlift: 5 sets of 4-6 Front Squat: 3 sets of 6-8 Leg Curl: 3 sets of 10-12 Hack Squat: 3 sets of 8-10 Standing Calf Raise: 3 sets of 6-8 Strength Push B Workout Flat DB Press: 3 sets of 4-6 Military Press (OHP): 3 sets of 6-8 Decline Bench Press: 3 sets of 8-10 Decline EZ Bar Skull Crushers: 3 sets of 10-12 Strength Pull B Workout Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10 INFO: -My workout "week" is not 7 days long. -6 hypertrophy workouts = 1 week -6 strength workouts = 1 week -I alternate strength weeks with hypertrophy weeks -Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week