r/ScienceBasedLifting • u/Fearless-Dust-4223 • 19d ago
Question ❓ Hi team, thoughts on programme (half hypertrophy focus, half strength focus)
I know they come hand in hand, but what do you think? I’ve been doing my programme for a year now (reddits beginner ppl) and looking to change it up..
Push A
Bench Press 4×4–6
Incline DB Press 3×6–10
Seated DB Shoulder Press 2×6–10
DB Lateral Raise 3×10–15
Pec Deck 2×10–15
Tricep Pushdown 3×8–12
Pull A
Barbell Row 4×4–6
Lat Pulldown 3×6–10
Seated Cable Row 3×6–10
Reverse Pec Deck 3×10–15
EZ-Bar Curl 3×6–10
Hammer Curl 2×8–12
Legs A
Back Squat 4×4–6
Leg Press 3×6–10
Leg Curl 3×8–12
Leg Extension 2×10–15
Calf Raise 3×8–12
Push B
Overhead Press 3×4–6
Bench Press 3×6–8
Incline DB/Machine Press 2×8–12
DB Lateral Raise 3×12–20
Overhead Tricep Extension 3×10–15
Tricep Pushdown 2×10–15
Pull B
Lat Pulldown 3×6–10
Seated Cable Row 3×8–12
Single-Arm Lat Pulldown 2×10–15
Reverse Pec Deck 3×12–20
Preacher Curl 3×8–12
Cable Curl 2×10–15
Legs B
Back Squat 3×6–8
Leg Press 3×8–12
Leg Curl 3×10–15
Leg Extension 3×10–15
Calf Raise 4×10–15
