This training program is built around compound movements with strength set/rep schemes and blended with hypertrophic focused set/rep schemes to add in volume. I made it 5 weeks with 30 unique workouts to show how I organize targeted muscle groups while following a 2-3:1 work/rest day ratio.
Written by Barrett McCulloch
4x8 Neutral Grip T-Bar Row
4x8 Lat Cable Pulldown
4x12 Bent Over DB Row
3x12 Cable Row
4x10 Single Arm Hammer Preacher Curl
3x12 Seated Alternating DB Curls