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12 Phases: Power (Push/pull), Legs, Hypertrophy (Push/pull), Legs

The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

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William J Duncan
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2K views

12 Phases: Power (Push/pull), Legs, Hypertrophy (Push/pull), Legs

The document outlines a 12-phase workout program that alternates between power and hypertrophy days, with different rep ranges and movement speeds for each. It provides example exercises, sets, and reps for push, pull and leg days focusing on either power or hypertrophy.

Uploaded by

William J Duncan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Note: 45-90 second rest for

hypertrophy, 3-5 minute rest for power.


Focus on explosive movements for
hypertrophy days and slow controlled 12 Phases: Power ( push/pull), Legs,
movements for power days. Hypertrophy ( push/pull), Legs

Day 1: Push Power Sets - Reps

Barbell Bench Press 4 sets of 3-6 reps


Barbell Incline Bench Press 4 sets of 3-6 reps
Overhead Barbell Press 4 sets of 3-6 reps
Dumbbell Flys / Cable Fly's 3 sets of 5-8 reps
Overhead Tricep Extensions 3 sets of 5-8 reps
Tricep Push Downs (Bar) 3 sets of 5-8 reps

Day 2: Pull Power Sets - Reps

Barbell Deadlift 4 sets of 3-6 reps


Barbell Row 4 sets of 3-6 reps
Barbell Upright Row 4 sets of 3-6 reps
Wide Grip Lat Pull Downs 3 sets of 5-8 reps
Barbell Bicep Curls 3 sets of 5-8 reps
Dumbbell Curls 3 sets of 5-8 reps

Day 3: Legs Power/Hypertrophy Sets - Reps

Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps


Front Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps
Leg Curls 3 sets of 8-12 reps
Leg Extensions 3 sets of 8-12 reps
Calf Press 3 sets of 8-12 reps

Rest
Day 4: Push Hypertrophy Sets - Reps

Barbell Bench Press 4 sets of 8-12 reps


Incline Barbell Bench Press 4 sets of 8-12 reps
Dips 3 sets to failure
Dumbbell Shoulder Press 4 sets of 8-12 reps
Dumbbell Tricep Extensions 3 sets of 8-12 reps
Rope Pull Downs 3 sets of 8-12 reps

Day 5: Pull Hypertrophy Sets - Reps

Pull Ups 4 sets to failure


Dumbbell Row 4 sets of 8-12 reps
Reverse Grip Lat Pull Downs 3 sets of 8-12 reps
Rope Face Pulls 3 sets of 8-12 reps
Barbell Bicep Curls 3 sets of 8-12 reps
Dumbbell Bicep Curls 3 sets of 8-12 reps

Day 6: Legs Power/Hypertrophy Sets - Reps

Barbell Squat 3 sets of 3-6 reps, 2 sets of 8-12 reps


Front Squats 3 sets of 3-6 reps, 2 sets of 8-12 reps
Leg Curls 3 sets of 8-12 reps
Leg Extensions 3 sets of 8-12 reps
Calf Press 3 sets of 8-12 reps

Rest

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