Hypertrophie Intermédiaire 6semaines 4jours/semaine
Jour exemple: Upper Strength Density
44 minutes estimées
Upper primer
2 entrées- dynamic_warmup_upper · 1 séries
- face_pull · 2 séries
Press and row
3 entrées- barbell_bench_press
- barbell_row · 3 séries
- rest
Classic upper superset
2 entrées- group
- group
Open the rib cage
1 entrée- thoracic_rotation · 1 séries
Structure du programme
Semaine 1 · Base Density 1
Jour 1: Upper Strength Density 44m
Jour 2: Lower Quad + Core 43m
Jour 4: Upper Pump + Arms 42m
Jour 6: Lower Posterior + Conditioning 43m
Semaine 2 · Base Density 2
Jour 1: Upper Strength Density 45m
Jour 2: Lower Quad + Core 44m
Jour 4: Upper Pump + Arms 43m
Jour 6: Lower Posterior + Conditioning 44m
Semaine 3 · Build and Intensify 1
Jour 1: Upper Strength Density 45m
Jour 2: Lower Quad + Core 45m
Jour 4: Upper Pump + Arms 44m
Jour 6: Lower Posterior + Conditioning 45m
Semaine 4 · Build and Intensify 2
Jour 1: Upper Strength Density 45m
Jour 2: Lower Quad + Core 45m
Jour 4: Upper Pump + Arms 44m
Jour 6: Lower Posterior + Conditioning 45m
Semaine 5 · Build and Intensify 3
Jour 1: Upper Strength Density 45m
Jour 2: Lower Quad + Core 45m
Jour 4: Upper Pump + Arms 45m
Jour 6: Lower Posterior + Conditioning 45m
Semaine 6 · Deload and Resensitize
Jour 1: Upper Deload 36m
Jour 2: Lower Deload 36m
Jour 4: Upper Pump Deload 35m
Jour 6: Posterior Deload + Easy Conditioning 36m