Re: From the very beginning

#24780
ashley
Guest

This is my 5 day Rule of 24 Hypertrophy program, so your friend can advance to this after a 6 month 4 day split program that you will put together for him and share with all of us:

Monday – Glutes & Lower Back & Biceps (optional)

4 x 6 Dead Lifts
5 x 5 Good Mornings
6 x 4 Glute Ham Raise or Snatch Grip RDL

4 x 6 Seated DB Curls
3 x 8 Preacher Bench Curls
2 x 12 DB Zottman Curls or Thick Bar Reverse Curls

Tuesday – Shoulders & Triceps

4 x 6 Seated DB Shoulder Press
3 x 8 Snatch Grip Upright Row
2 x 12 Three Way Shoulder Raise (DB Lateral Raise, Plate Front Raise, Cable Bent Over Raise)
1 x 24 Bradford Press (12 each side or over and back is 2)

4 x 6 Weighted Dips
3 x 8 Seated Over Head DB Extension
2 x 12 DB Kickbacks (optional)
1 x 24 Band Close grip Pressdowns (optional)

Wednesday – Back & Biceps

4 x 6 Weighted Chins
3 x 8 One Arm DB Row
2 x 12 Pulldown to Chest
1 x 24 Fat Mans (Horizontal) Chins

4 x 6 EZ Bar Curls
3 x 8 DB Twist Curls
2 x 12 DB Hammer Curls

Thursday – Legs

8 x 3 Box Squat
6 x 4 Safety Bar Squats or Front Squats
4 x 6 Single Leg (Bulgarian) Sprinters Squat

Friday – Chest & Triceps

4 x 6 Incline Bench Press
3 x 8 DB Flat Bench Press
2 x 12 Low Incline DB Flys

4 x 6 Close Grip Bench Press (Get Strength Pro Trceps Bar is great for this)
3 x 8 Lying EZ Bar Extensions
2 x 12 Rope Triceps Extensions (optional)
1 x 24 Hindu Push ups (optional)

For core work either do a 10 minute core circuit 3 days a week at end of the workout or take Pavels advise and do the following:

3 – 5 days a week
3 – 5 exercises
3 – 5 sets
3 – 5 reps

cheers, ash

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