Day 1 - Chest

Week 1
Exercise sets Rep Weight Reps Earned Volume
Flat bench press with barbell (One week 5x5 and
5 5 or 10
another 5x10) 0
Incline dumbbell bench press 4 10 0
Incline Barbell Bench Press 4 10 0
Machine openings 5 12 0
Money 5 12 0

Day 2 - Back
Week 1
Exercise sets Rep Weight Reps Earned Volume
Dead weight 5 5
One-Handed Dumbbell Row 4 10 0
Wide grip chest pull 3 12 0
Seated Cable Row 4 12 0
Pull-ups 4 8 0
Barbell Shrinkages 3 12 0

Day 3 - Shoulders
Week 1
Exercises sets Rep Weight Reps Earned Volume
Seated military press with dumbbells 4 10 0
Barbell Military Press 4 10 0
Dumbbell Lateral Raises 3 12 0
Military press with seated machine 4 10 0
Cable Lateral Raise 3 12 0
Front lift with disc 3 15 0
Incline Dumbbell Lateral Raises 3 12 0

Day 4 - Legs
Week 1
Exercises sets Rep Weight Reps Earned Volume
Squat 5 5 0
Press 5 15 0
hip thrust 3 12 0
Romanian deadlift 5 10 0
leg extensions 3 12 0

Day 5 - Arms
Week 1
Exercises sets Rep Weight Reps Earned Volume
Biceps curl with dumbbells 5 12 0
Dumbbell triceps extension behind the neck with 5 12 0
one hand
Z bar biceps curl 5 12 0
Triceps extension on high pulley 5 12 0
Alternating Dumbbell Biceps Curl 5 12 0
triceps dips 5 12 0
Low pulley biceps curl 5 Failed 0
 WWW.BIBLIOTECADERUTINAS.COM
HYPERTROPHY ROUTINE 5 DAYS DAVID LAID

Week 2 Week 3 Week 4

Weight Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned

0 0
0 0
0 0
0 0
0 0

Week 2 Week 3 Week 4

Weight Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned

0 0
0 0
0 0
0 0
0 0

Week 2 Week 3 Week 4

Weight Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Week 2 Week 3 Week 4

Weight Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned
0 0
0 0
0 0
0 0
0 0

Week 2 Week 3 Week 4

Weight Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned
0 0
0 0
0 0
0 0
0 0
0 0
0 0
 Week 5 Week 6
Volume Weight Reps Earned Volume Weight Reps Earned Volume Weight

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 5 Week 6
Volume Weight Reps Earned Volume Weight Reps Earned Volume Weight

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 5 Week 6
Volume Weight Reps Earned Volume Weight Reps Earned Volume Weight
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 5 Week 6
Volume Weight Reps Earned Volume Weight Reps Earned Volume Weight
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 5 Week 6
Volume Weight Reps Earned Volume Weight Reps Earned Volume Weigh
t
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
 Week 7 Week 8 Week 9
Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned Volume

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 7 Week 8 Week 9

Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned Volume

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 7 Week 8 Week 9

Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 7 Week 8 Week 9

Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 7 Week 8 Week 9

Reps Earned Volume Weight Reps Earned Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
 Week 10 Week 11 Week 12
Weight Reps Cons Volume Weight Reps Cons Volume Weight Reps Earned Volume

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 10 Week 11 Week 12

Weight Reps Cons Volume Weight Reps Cons Volume Weight Reps Earned Volume

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 10 Week 11 Week 12

Weight Reps Cons Volume Weight Reps Cons Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 10 Week 11 Week 12

Weight Reps Cons Volume Weight Reps Cons Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Week 10 Week 11 Week 12

Weight Reps Cons Volume Weight Reps Cons Volume Weight Reps Earned Volume
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0