Hello CT, I want to start the 10-day cycle based for Hypertrophy and mass gain. I made a draft of a workout, do not know if it was with much volume. If you can help me.
Day 1
1.Incline bench press Ramp to 3RM
2.Incline bench press 3 x Cluster Sets 90%
3.Incline bench press 3 x HDL sets 70%
Day 2
1.Front 3RM squat ramp
2.Front squat 3 x Cluster Sets 90%
3.Back squat ramp start at 70% of no.1 and ramp 3RM
4.Back squat 3 x Cluster Sets 90%
Day 3
1.Snatch-grip high pulls Ramp to 3RM
2.Snatch-grip high pulls 3 x Cluster Sets 90%
3.Snatch-grip high pulls 3 sets HDL 70%
4.deadlift 4x5
OFF
Day 5
1.Power Clean and Push Press Ramp to 1RM
2.Power Clean and Push Press 3x3 reps 85-90% of the 1RM (5 sec. Rest between each repetition)
3.Power Clean and Push Press 10x2 reps 60% of the 1RM done in the little team the possible
4.Front squat 4x5
Day 6
1.Snatch-grip high pulls Ramp to 3RM
2.Snatch-grip high pulls 3 x Cluster Sets 90%
3.Snatch-grip high pulls 3 sets HDL 70%
4.RDL 4x5
Day 7
1.bench press Ramp to 3RM
2.bench press 3 x Cluster Sets 90%
3.bench press 3 x HDL sets 70%
Periodize:
Week 1: Ramp to 3RM, 3 cluster sets, 3 sets HDL
Week 2: Ramp to 2RM, 4 cluster sets, 2 sets HDL
Week 3: Ramp to 1RM, 5 cluster sets, 1 sets HDL
Week 4: Ramp to 1RM, HDL 3 sets, 2 sets max pump
HDL Phase
- Accumulation
- Intensification
- Transformation
Each phase is 3-6 weeks long depending on how fast you adapt
Thanks CT.
