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8 Week Hypertrophy Block - BigCoachD

This 8-week hypertrophy training block consists of 4 day split with alternating squat and deadlift focus. Each day focuses on a particular compound lift along with assistance exercises in 3 sets of 10-15 reps. The training is periodized over the weeks with increasing weight and decreasing reps on the main lifts to drive muscle growth.

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Guillaume Vingtcent
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340 views10 pages

8 Week Hypertrophy Block - BigCoachD

This 8-week hypertrophy training block consists of 4 day split with alternating squat and deadlift focus. Each day focuses on a particular compound lift along with assistance exercises in 3 sets of 10-15 reps. The training is periodized over the weeks with increasing weight and decreasing reps on the main lifts to drive muscle growth.

Uploaded by

Guillaume Vingtcent
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercise Max

Squat 155
Bench 117,5
Deadlift 202,5
Shoulder press 80

Round to: [1] 5

8 WEEK HYPERTROPHY BLOCK

Based on a post by /u/BigCoachD

Spreadsheet by /u/TurbulentCharge1
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 85 5 12 Deadlift 100 12 5
Bench press 60 12 5 Shoulder press 40 12 5
Pull ups 12 5 Barbell rows 12 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 95 5 12 Deadlift 110 12 5
Bench press 65 12 5 Shoulder press 45 12 5
Pull ups 12 5 Barbell rows 12 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 100 5 10 Deadlift 120 10 5
Bench press 70 10 5 Shoulder press 50 10 5
Pull ups 10 5 Barbell rows 10 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 110 5 8 Deadlift 130 8 5
Bench press 75 8 5 Shoulder press 50 8 5
Pull ups 8 5 Barbell rows 8 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 90 5 12 Deadlift 105 12 5
Bench press 60 12 5 Shoulder press 40 12 5
Pull ups 12 5 Barbell rows 12 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 95 5 12 Deadlift 115 12 5
Bench press 70 12 5 Shoulder press 45 12 5
Pull ups 12 5 Barbell rows 12 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 105 5 10 Deadlift 125 10 5
Bench press 75 10 5 Shoulder press 50 10 5
Pull ups 10 5 Barbell rows 10 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
Day 1 Weight Reps Sets Day 2 Weight Reps Sets
Squat 110 5 8 Deadlift 135 8 5
Bench press 80 8 5 Shoulder press 55 8 5
Pull ups 8 5 Barbell rows 8 5

Good mornings 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Flat DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs

Day 3 Reps Sets Day 4 Reps Sets


Pause squat 8 3 Deficit deadlift 8 3
Chain squat 8 3 Block pull 8 3
Close grip 8 3 Incline bench press 8 3
Pull ups 12 5 Barbell rows 12 5

SLDL 10-15 3 Leg press 10-15 3


Lunges 10-15 3 Bulgarian split squat 10-15 3
One arm row 10-15 3 One arm row 10-15 3
Incline DB bench 10-15 3 Incline DB bench 10-15 3
Curls 20 3MRS Curls 20 3MRS
Push downs 20 3MRS Rear delt flies 20 3MRS
Upright rows 20 3MRS Unprogrammed grip
Unprogrammed abs
[1] Input "5" for lbs, "2.5" for kgs

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