I am going to try and complete a hypertrophy cycle of 10 weeks as i am only 160 at 6'2. so i need some muscle for basketball and track. The extra muscle should help for track power as well.
I based this program on christian thibadeau's OVT program over at t-mag.
i am looking at gaining at least 20lbs of muscle this summer because i am growing taller as well.
The Program consists of 5×5 (every exercise with 120 sec between sets. The percentage beside the exercise defines the speed at which the lift will be executed.
Day 1
5 Military Press 100%
5 Incline Dumbbell Lateral Raises 65%
5 supersets with 120 sec break
5 Seated alternate Dumbbell press 100%
5 Plate front raise 65%
5 supersets with 120 sec break
5 Seated Cable-row to Neck 100%
5 Bent-over Rear delt raises 65%
5 supersets with 120 sec break
Day 2
5 Full Squat 100%
5 Reverse Lunges 65%
5 supersets with 120 sec break
5 Snatch Grip Deadlifts 100%
5 Romanian Deadlifts 65%
5 supersets with 120 sec break
5 Glute Ham Raises 100%
5 Leg Curls 65%
5 supersets with 120 sec break
Day 3
5 Bench Press 100%
5 Flat Dumbell Flies 65%
5 supersets with 120 sec break
5 Incline Bench Press 100%
5 Incline Dumbell Flies 65%
5 supersets with 120 sec break
5 Lat Behind Neck Pull Down 100%
5 One Arm Dumbell Rowing 65%
5 supersets with 120 sec break
5 Bent Over Barbell Rowing 100%
5 Seated cable rowing to abdomen 65%
5 supersets with 120 sec break
Day 4
5 Standing barbell curl 100%
5 Seated Alternate Dumbbell Curl 65%
5 supersets with 120 sec break
5 Preacher curl 100%
5 Standing Alternate Hammer curls 65%
5 supersets with 120 sec break
5 Weighted dips 100%
5 Decline Skull Crushers 65%
5 supersets with 120 sec break
5 Bent-arm Barbell Pullovers 100%
5 Rope Pull Downs 65%
5 supersets with 120 sec break
CRITIQUES???
thanks:cool: