T Nation

Hypertrophy Routine Based on Your Articles


#1

Hi CT, first of all I’m a huge fan of your work, specially because you are open minded about changing your own point of view. That way you keep always evolving.

So, based on some of your articles (How I Added 100 Pounds to My Deadlift in 2 Weeks, Tip: Do Just 4 Intense Workouts Per Week, and Forced Growth: A New Way to Build Muscle) I tried to organize a hypertrophy routine for myself.

1 - It’s the first time that I do it so I’m not really sure if I did a good job. Are the assistance exercises for the main lift a good choice? Should I invest in more isolation exercises (hypertrophy)?

2 - Is the volume ok or should I add more Rest-Pause sets?

Thanks a lot.

Monday

Overhead press and assistance (delts and upper back)

A) Behind the neck Press 5x5 using 80%
B) Top half shoulder Press from pins 4 x 8 with 70%
C) Arnold Press (continuous movement) 4 x 8 with 70%
D) Lat Pulldown (Rest-pause) 2 sets Death By Rest-Pause
E) DB Lat raises (Rest-pause) 2 sets Death By Rest-Pause

Tuesday

Squat and assistance (quads, biceps)

A) Back Squat 5x5 using 80%
B) Z Squat 4 x 8 with 70%
C) Split Squat 4 x 8 with 70%
D) Leg Ext (Rest-pause) 2 sets Death By Rest-Pause
E) Preacher Curl (Rest-pause) 2 sets Death By Rest-Pause

Wednesday: Stretch + fast walking on an incline for 30-45 minutes

Thursday

Bench press and assistance (pecs, triceps)

A) Guillotine Press 5x5 using 80%
B) DB Inc Press 4 x 8 with 70%
C) Dips (torso forward, feet in front of you) 4 x 8 with 70%
D) Cable Fly (High-low) (Rest-pause) 2 sets Death By Rest-Pause
E) Decline triceps extension (Rest-pause) 2 sets Death By Rest-Pause

Friday: Stretch + fast walking on an incline for 30-45 minutes

Saturday

Deadlift and assistance (hams, traps)

A) Deadlift 5x5 using 80%
B) RDL 4 x 8 with 70%
C) Glute ham raise 4 x 8 with 70%
D) Leg Curl (Rest-pause) 2 sets Death By Rest-Pause
E) Shrugs (Rest-pause) 2 sets Death By Rest-Pause

Sunday: Off