Three Week High Volume - Low Intensity Hypertrophy Cycle

Week # 1

Week # 2

Week # 3

Friday (Lower Body) Friday (Lower Body) Friday (Lower Body)
Isolation Movement

4 sets of 10 - 12 submax reps

Isolation Movement

4 sets of 8 - 10 submax reps

Isolation Movement

4 sets of 6 - 8 submax reps

Unilateral Movement

4 sets of 15 - 20 submax reps

Unilateral Movement

4 sets of 15 - 20 submax reps

Unilateral Movement

4 sets of 15 - 20 submax reps

Ham/Glute/Lower Back Movement

4 sets of 10 - 12 submax reps

Ham/Glute/Lower Back Movement

4 sets of 8 - 10 submax reps

Ham/Glute/Lower Back Movement

4 sets of 6 - 8 submax reps

Core Movement

4 sets of 10 - 12 submax reps

Core Movement

4 sets of 8 - 10 submax reps

Core Movement

4 sets of 6 - 8 submax reps

 

Sunday (Upper Body) Sunday (Upper Body) Sunday (Upper Body)
Pec Compound Movement

4 sets of 10 - 12 submax reps

Pec Compound Movement

4 sets of 8 - 10 submax reps

Pec Compound Movement

4 sets of 6 - 8 submax reps

Pec Isolation Movement

4 sets of 15 - 20 submax reps

Pec Isolation Movement

4 sets of 15 - 20 submax reps

Pec Isolation Movement

4 sets of 15 - 20 submax reps

Tricep Movement

4 sets of 10 - 12 submax reps

Tricep Movement

4 sets of 8 - 10 submax reps

Tricep Movement

4 sets of 6 - 8 submax reps

Shoulder Movement

4 sets of 10 - 12 submax reps

Shoulder Movement

4 sets of 8 - 10 submax reps

Shoulder Movement

4 sets of 6 - 8 submax reps

Upper Back Movement

4 sets of 10 - 12 submax reps

Upper Back Movement

4 sets of 8 - 10 submax reps

Upper Back Movement

4 sets of 6 - 8 submax reps

Trap Movement

4 sets of 10 - 12 submax reps

Trap Movement

4 sets of 8 - 10 submax reps

Trap Movement

4 sets of 6 - 8 submax reps

Questions or comments - contact Kevin Jacobs

Notes:

1. Concentric phase should be quick, one to two seconds followed by a three to five second eccentric phase.  No pause.

2. All exercises are changed weekly.