Exercise Max

Squat 155
Bench press 117.5
Input "5" for lbs,
Deadlift "2.5" for202.5
kgs
Shoulder press 80

Round to: 5.00

8 WEEK HYPERTROPHY BLOCK

Based on a post by /u/BigCoachD

Spreadsheet by /u/TurbulentCharge1
Day 1 Weight Reps Sets
Squat 85 5 12
Bench press 120 12 5
Pull ups 12 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 100 12 5
Shoulder press 40 12 5
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 95 5 12
Bench press 65 12 5
Pull ups 12 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 110 12 5
Shoulder press 45 12 5
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 100 5 10
Bench press 70 10 5
Pull ups 10 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 120 10 5
Shoulder press 50 10 5
Barbell rows 10 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 110 5 8
Bench press 75 8 5
Pull ups 8 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 130 8 5
Shoulder press 50 8 5
Barbell rows 8 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 90 5 12
Bench press 60 12 5
Pull ups 12 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 105 12 5
Shoulder press 40 12 5
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 95 5 12
Bench press 70 12 5
Pull ups 12 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 115 12 5
Shoulder press 45 12 5
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 105 5 10
Bench press 75 10 5
Pull ups 10 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 125 10 5
Shoulder press 50 10 5
Barbell rows 10 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip
Day 1 Weight Reps Sets
Squat 110 5 8
Bench press 80 8 5
Pull ups 8 5

Good mornings 10-15 3

Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs

Day 3 Reps Sets

Pause squat 8 3
Chain squat 8 3
Close grip 8 3
Pull ups 12 5

SLDL 10-15 3
Lunges 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Push downs 20 3MRS
Upright rows 20 3MRS
Unprogrammed abs
Day 2 Weight Reps Sets
Deadlift 135 8 5
Shoulder press 55 8 5
Barbell rows 8 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Flat DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip

Day 4 Reps Sets

Deficit deadlift 8 3
Block pull 8 3
Incline bench press 8 3
Barbell rows 12 5

Leg press 10-15 3

Bulgarian split squat 10-15 3
One arm row 10-15 3
Incline DB bench 10-15 3
Curls 20 3MRS
Rear delt flies 20 3MRS
Unprogrammed grip