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Copia Di Hypertrophy 4 Day

The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises from a dropdown menu, input their 10RM values, and rate the difficulty of sets on a scale of -1 to 1. The template then automatically adjusts set and repetition goals. It includes an example multi-week mesocycle with the exercise plan and space to log workouts.

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Frncesco
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
40 views12 pages

Copia Di Hypertrophy 4 Day

The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises from a dropdown menu, input their 10RM values, and rate the difficulty of sets on a scale of -1 to 1. The template then automatically adjusts set and repetition goals. It includes an example multi-week mesocycle with the exercise plan and space to log workouts.

Uploaded by

Frncesco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

2.) On sheet b as well, fill in your 10 rep maxes for the exercises you selected by typing them in. If you don't know th

3.) Your program should be well in place on sheet c "mesocycle" by this point.
Please fill out the rating scale for each available exercise (select from the drop-down menus in every blue cell) so tha
The rating scale guide is just below the program itself if your scroll down on sheet c.
de in this mesocyle of training by picking them from the drop-down menu in each cell.

ng them in. If you don't know the exact values, do your best to estimate them.

n menus in every blue cell) so that your volume can be auto-adjusted to your responses.
Start Here ----->
Legs Move 1:
Legs Move 2:
Pushing Move 1:
Pushing Move 2:
Deadlift Move:
Hamstring Move:
Upper Body Pulling Move 1:
Upper Body Pulling Move 2:
Shoulder Move 1:
Shoulder Move 2:

* Add your bodyweight to moves that involve it, such as pullups and glute-ham raises.
1.) Choose Exercise From Dropdown Menu in Each Cell Below:
High Bar Squat
Front Squat
Flat Dumbbell Press
Incline Bench Press Normal Grip
Deficit Deadlif
High Bar Good-Morning
Barbell Bent Rows
Pulldowns any Variety
Dumbbell Lateral Raise
Dumbell Upright Row

ght to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bodyweight to get the weig
2.) Type in 10RM of Each Exercise*:
100
30
25
60
100
50
75
80
20
30

ut, subtract your bodyweight to get the weight added via belt or dumbbell, etc…
Week 1
Sets Weight Rep Goal Rep Results *Rating
Monday
Deficit Deadlif 2 95 3/fail
High Bar Squat 2 95 3/fail
Flat Dumbbell Press 2 25 3/fail
High Bar Good-Morning 2 47.5 3/fail
Abs of choice (optional) 2 3/fail

Sets Weight Rep Goal Rep Results *Rating


Tuesday
Front Squat 6 27.5 3/fail
Incline Bench Press Normal Grip 3 57.5 3/fail
Barbell Bent Rows 2 72.5 3/fail
Dumbbell Lateral Raise 2 20 3/fail
Abs of choice (optional) 2 3/fail
Rating:

Sets Weight Rep Goal Rep Results *Rating


Thursday
Deficit Deadlif 3 95 3/fail
High Bar Squat 4 95 3/fail
Pulldowns any Variety 2 75 3/fail
Dumbell Upright Row 2 27.5 3/fail
Abs of choice (optional) 2 3/fail

Sets Weight Rep Goal Rep Results *Rating


Friday
Flat Dumbbell Press 5 25 3/fail
Front Squat 2 25 1/2 Tuesday's
Barbell Bent Rows 2 72.5 3/fail
Dumbbell Lateral Raise 2 20 3/fail
Abs of choice (optional) 2 3/fail

3.) *Rating Guide:


(1: The reps were pretty easy to get, no serious challenge whatsoever.)
(0: The reps were tough to get, but the effort was manageable and I had a couple lef in the tank.)
(-1 The reps were VERY tough to get and I barely managed to eek them out.)

* "1/2 Tuesday's instructs that you should stop your reps at half of what you did on Tuesday's "legs move 2," aka the
So if you did 10,8,8,8,7,7 reps on Tuesday, you should only do 5,4 reps on Friday's second exercise. Only 2 sets as ind
Week 2 Week 3
Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

2 100 3/fail 2 102.5 2/fail 2


2 100 3/fail 2 102.5 2/fail 2
2 27.5 3/fail 2 27.5 2/fail 2
2 50 3/fail 3 50 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

6 30 3/fail 6 30 2/fail 6
3 60 3/fail 3 62.5 2/fail 3
2 75 3/fail 3 77.5 2/fail 3
2 20 3/fail 3 22.5 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

3 100 3/fail 3 102.5 2/fail 3


4 100 3/fail 4 102.5 2/fail 4
2 80 3/fail 3 80 2/fail 3
2 30 3/fail 3 30 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

5 27.5 3/fail 5 27.5 2/fail 5


2 27.5 1/2 Tuesday's 2 27.5 1/2 Tuesday's 2
2 75 3/fail 3 77.5 2/fail 3
2 20 3/fail 3 22.5 2/fail 3
2 3/fail 3 2/fail 3
day's "legs move 2," aka the first exercise on Tuesday
d exercise. Only 2 sets as indicated. If a rep is odd, round down.
Week 4 Week 5: Deload
Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal

105 1/fail 2 95 1/2 reps of Week 1


105 1/fail 2 95 1/2 reps of Week 1
27.5 1/fail 2 25 1/2 reps of Week 1
52.5 1/fail 2 47.5 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

30 1/fail 2 27.5 1/2 reps of Week 1


62.5 1/fail 2 57.5 1/2 reps of Week 1
80 1/fail 2 72.5 1/2 reps of Week 1
22.5 1/fail 2 20 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1
Rating:

Weight Reps Rep Results *Rating Sets Weight Rep Goal

105 1/fail 2 50 1/2 reps of Week 1


105 1/fail 2 50 1/2 reps of Week 1
82.5 1/fail 2 40 1/2 reps of Week 1
30 1/fail 2 15 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

27.5 1/fail 2 15 1/2 reps of Week 1


27.5 1/2 Tuesday's 2 15 Same reps as Week 1
80 1/fail 2 35 1/2 reps of Week 1
22.5 1/fail 2 10 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

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