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The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever

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Routine

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Thursday: Lats/Traps/Rear Delts/Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Partial Deadlift (Knee Height)

Equipment
Sets
3
Reps
3
Rest
--
TEMPO: 2-1-X
Exercise 2 of 9

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
4-6
Rest
--
TEMPO: 6-1-X
Exercise 3 of 9

Close-Grip Seated Cable Row

Equipment
Sets
3
Reps
7-9
Rest
--
TEMPO: 2-4-1
Exercise 4 of 9

Underhand-Grip Barbell Row

Equipment
Sets
--
Reps
--
Rest
--
TEMPO: 1-0-1
Exercise 5 of 9

Stiff-Arm Pulldown

Equipment
Sets
2
Reps
26-30
Rest
--
TEMPO: 2-0-1
Exercise 6 of 9

Close-Grip Upright Row

Equipment
Sets
3
Reps
4-6
Rest
--
TEMPO: 4-1-1
Exercise 9 of 9

Leg Raise

Equipment
Bench
Sets
3
Reps
16-20
Rest
--
TEMPO: 2-0-1
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