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Hypertrophy - Phase 1 - 3 day split

This month, We focus on a 7/5/3 waves (75-90%):  This wave loading approach represents one of the best compromises between strength and size gains. 
 
Wave-like loading is basically a ramp-up system to excite the nervous system on each subsequent set. If load is selected correctly (leave ego at the door) each wave will effect the likelihood of strength and performance, while minimising fatigue.
 
7/5/3 will give you good strength and size gains and suited for athletes. This scheme uses more volume, so you hit your limit in waves. The first wave is conservative, the second wave would lead to your 3RM. Depending on strength levels 0.5kg > on each consecutive wave. 
 

The program is done on a 5-day cycle, as follow:

Please note that you can choose option *one or option *two as listed above. 

Option one
Day 1 – Chest & Back
Day 2 – Legs & Abs
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Repeat
Option two
Day 1 – Legs & Abs
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Legs & Abs
Day 6 - Chest & Back
Day 7 - Off
Repeat

Chest & Back

A1 - Incline Bench Press 45* with Barbell

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

4010

120

2

6

7,5,3,7,5,3

4010

120

3

6

7,5,3,7,5,3

4010

120

4

4

5*De-load

4010

120

A2 - Close Grip Chin-up

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

3110

120

2

6

7,5,3,7,5,3

3110

120

3

6

7,5,3,7,5,3

3110

120

4

4

5*De-load

3110

120

B1 - Dumbbell Press 30* Incline, Pronating Grip

WeekSetsRepsTempoRest
126-8301090
236-8301090
328-10301090
428-10301090

B2 - Lat Pulldown, Wide Pronated Grip

Week Sets Reps Tempo Rest
1 2 6-8 3011 90
2 3 6-8 3011 90
3 2 8-10 3011 90
4 2 8-10 3011 90

Legs

A1 - Quad Back Squat

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

4011

120

2

6

7,5,3,7,5,3

4011

120

3

6

7,5,3,7,5,3

4011

120

4

4

5*De-load

4011

120

A2 - Leg Curl, Prone Feet Neutral & Dorsiflexed

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

4110

120

2

6

7,5,3,7,5,3

4110

120

3

6

7,5,3,7,5,3

4110

120

4

4

5*De-load

4110

120

B1 - Back Squat Flat foot,Shoulder Width Stance

WeekSetsRepsTempoRest
126-8401090
236-8401090
328-10401090
428-10401090

B1 - Leg Curl, Foot Neutral, Unilateral

Week

Sets

Reps

Tempo

Rest

1

2

6-8

3110

90

2

3

6-8

3110

90

3

2

8-10

3110

90

4

2

8-10

3110

90

Arms and Shoulders

A1 - Close Grip V-Bar Dip

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

32X0

100

2

6

7,5,3,7,5,3

32X0

100

3

6

7,5,3,7,5,3

32X0

100

4

4

5*De-load

32X0

100

A2 - Barbel Curl, Standing

Week

Sets

Reps

Tempo

Rest

1

6

7,5,3,7,5,3

30X0

100

2

6

7,5,3,7,5,3

30X0

100

3

6

7,5,3,7,5,3

30X0

100

4

4

5*De-load

30X0

100

B1 - French Press, Seated with Dumbbell

Week

Sets

Reps

Tempo

Rest

1

2

6-8

21X0

100

2

3

6-8

21X0

100

3

2

8-10

21X0

100

4

2

8-10

21X0

100

B2 - Biceps Supinating Curls, Seated with Dumbbells

Week

Sets

Reps

Tempo

Rest

1

2

6-8

30X0

100

2

3

6-8

30X0

100

3

2

8-10

30X0

100

4

2

8-10

30X0

100

D - L-Lateral Raises, Plate

Week

Sets

Reps

Tempo

Rest

1

2

12-15

2011

100

2

2

12-15

2011

100

3

2

12-15

2011

100

4

2

12-15

2011

100