Mofukkas gimme advice.

[NovaFlex]

My bodybuilding bros on Meso...

I’ve been doing my own Powerlifting programming since I started lifting, but I’m just starting to venture into actual hypertrophy-focused training...I wrote up a hypertrophy based program by following Dr. Mike Israetel’s principles...Since I’m new to adding volume, any critique? I’m open to any.

-Keep in mind I’m not new to programming, auto regulation, etc. That’s why rep ranges are so open-ended.


Mon - Upper pressing / Chest oriented

Flat Bench
4x6-10

DB Fly
8x10-20

Inc DB
4x8-12

Seated Dips
6x10-20

DB Row
6x6-10



-Tues - DL / Back / Bis

DL Variation -Prob around 75% (??)
4-6x6-8

BB Row
3x10-20

Lat PD
6x10-20

Shrugs
5x10 -heavy

BB Curl
4x10

Hammer curl
4x10



-Wed - Shoulders

Viking Press -OHP and when shoulder allows
5x8-20

Upright row (if no pain)
4x10-15

Face Pull
6-8x10-20

Lat raises
6x15-20

Shrugs
5x15-20 -light



-Fri - upper pressing / Arms oriented

Incl BB Press
4x8-10

JM Press
4x8-15

Tricep PD
4x10-20

Curl
4x15

Hammer Curl
4x15

Shrugs
5x10-20


-Sat - Legs

SSB Squats
5x8-12

RDL
5x6-10

Belt squat
5x10-20

Rev Hyper
4x20+




-The volume isn’t a ton more than I’m used to, but it adds up when the reps are 8+, 15+ etc.
I’ve added shrugs on 3 days because I can’t do snatch grip at the moment, so that kinda screws me up.
-I guess I’ll auto regulate the intensity/ volume ratio, probably mostly around 60-70% I’m guessing, given the higher rep ranges.

 

[TheIncomparableMrHarrow]

Have you looked into RP’s male physique templates? They are designed by Mike Israetel and may be what you are looking for in regards to hypertrophy work. They are about 100 dollars for about 18-20 weeks of programming and you can run them over and over again.

 

[NovaFlex]

Have you looked into RP’s male physique templates? They are designed by Mike Israetel and may be what you are looking for in regards to hypertrophy work. They are about 100 dollars for about 18-20 weeks of programming and you can run them over and over again.

I haven’t. But that’s a good idea. I just watched a bunch of Dr. mike’s lectures and formed a plan

 

[Btcowboy]

@NovaFlex I might have some literature I pulled of the internet for RP a few years back. Shoot me a PM and I will see if I can find.

 

[Logan44551]

My bodybuilding bros on Meso...

I’ve been doing my own Powerlifting programming since I started lifting, but I’m just starting to venture into actual hypertrophy-focused training...I wrote up a hypertrophy based program by following Dr. Mike Israetel’s principles...Since I’m new to adding volume, any critique? I’m open to any.

-Keep in mind I’m not new to programming, auto regulation, etc. That’s why rep ranges are so open-ended.


Mon - Upper pressing / Chest oriented

Flat Bench
4x6-10

DB Fly
8x10-20

Inc DB
4x8-12

Seated Dips
6x10-20

DB Row
6x6-10



-Tues - DL / Back / Bis

DL Variation -Prob around 75% (??)
4-6x6-8

BB Row
3x10-20

Lat PD
6x10-20

Shrugs
5x10 -heavy

BB Curl
4x10

Hammer curl
4x10



-Wed - Shoulders

Viking Press -OHP and when shoulder allows
5x8-20

Upright row (if no pain)
4x10-15

Face Pull
6-8x10-20

Lat raises
6x15-20

Shrugs
5x15-20 -light



-Fri - upper pressing / Arms oriented

Incl BB Press
4x8-10

JM Press
4x8-15

Tricep PD
4x10-20

Curl
4x15

Hammer Curl
4x15

Shrugs
5x10-20


-Sat - Legs

SSB Squats
5x8-12

RDL
5x6-10

Belt squat
5x10-20

Rev Hyper
4x20+




-The volume isn’t a ton more than I’m used to, but it adds up when the reps are 8+, 15+ etc.
I’ve added shrugs on 3 days because I can’t do snatch grip at the moment, so that kinda screws me up.
-I guess I’ll auto regulate the intensity/ volume ratio, probably mostly around 60-70% I’m guessing, given the higher rep ranges.

Might add in some pullovers or reverse flys on back day. I like to add a excerise with a nice stretch once the muscles has a bunch of blood in them. I've also really been liking the meadows rows over the BB rows, I feel it in my back a lot more personally. I'm not familiar with doctor Mike, I really like John Meadows training style. If you haven't, I'd check out his YouTube channel

 

[Btcowboy]

Might add in some pullovers or reverse flys on back day. I like to add a excerise with a nice stretch once the muscles has a bunch of blood in them. I've also really been liking the meadows rows over the BB rows, I feel it in my back a lot more personally. I'm not familiar with doctor Mike, I really like John Meadows training style. If you haven't, I'd check out his YouTube channel

Never ever forget Meadows.... love Meadows rows myself too

 

[Logan44551]

Never ever forget Meadows.... love Meadows rows myself too

Everything has kind of clicked these last six months for me. Setup a program from his videos essentially a PPL variant. I've really noticed a huge difference hitting everything twice a week. He is a great guy and a fountain of knowledge

 

[NovaFlex]

Might add in some pullovers or reverse flys on back day. I like to add a excerise with a nice stretch once the muscles has a bunch of blood in them. I've also really been liking the meadows rows over the BB rows, I feel it in my back a lot more personally. I'm not familiar with doctor Mike, I really like John Meadows training style. If you haven't, I'd check out his YouTube channel

Thanks bro. Yeah I have a list of different movements that I like—Meadows rows are on there. I keep a certain movement for 4-6 weeks and switch them out.

-Yeah, Meadows is great. I’ve learned some different techniques from him as well.

 

[Methyl Mike]

Might add in some pullovers or reverse flys on back day. I like to add a excerise with a nice stretch once the muscles has a bunch of blood in them. I've also really been liking the meadows rows over the BB rows, I feel it in my back a lot more personally. I'm not familiar with doctor Mike, I really like John Meadows training style. If you haven't, I'd check out his YouTube channel

Meadows rows are awesome