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Two Strength, Three hypertrophy

A simple program based loosely on Layne Norton's PHAT program (loosely in that it's inspired by the split, not the progression scheme).

Reasons

I've looked back at my logs for the last few years, and a recurring theme is not being able to tolerate volume due to life stressors/conditioning. This is an attempt to address that.

Framework

  • Progressions for days 1 & 2: ramp up the weight on each set. 120s rest between sets.
  • Progression for days 4-6: double progression method. 60s rest between sets.

Day 1

  1. Single Arm Pull up: 5 sets of 3
  2. Pendlay Row: 5 sets of 6
  3. Overhead Press: 5 sets of 3
  4. Dips: 5 sets of 6

Day 2

  1. Deadlift: 5 sets of 6
  2. Pistol Squats: 5 sets of 3
  3. Ab Wheel roll out: 5 sets of 3-5

Day 3

Rest

Day 4

  1. Pull ups: 5 sets 7-10
  2. BB Row: 5 sets of 8-12
  3. BB Upright Row: 5 sets of 8-12
  4. Lateral raises: 5 sets of 8-12
  5. Arnold Press: 5 sets of 6-8

Day 5

  1. Sissy Squat: 5 sets of 8-12
  2. Front Squats: 5 sets of 8-12
  3. Nordic Curls: 5 sets of 5-8
  4. Deficit RDL: 5 sets of 8-12
  5. Hanging Leg raises: 5 sets of 8-12

Day 6

  1. DB Fly: 5 sets of 7-10
  2. Deficit Push ups: 5 sets of 8-12
  3. BB Curl: 3 sets of 8-12
  4. DB Skull crushers: 3 sets of 6-10
  5. DB Hammer curl: 3 sets of 8-12
  6. KB Overhead Extensions: 3 sets of 8-12

Day 7

Rest