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Condensing Hypertrophy I from 5-days to a 4-day Program

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  • druidark
    replied
    Thanks Jordan, I will follow as close as I can to how the program is laid out. I like trap bar deadlifts a lot, only issue is the one at my gym is one of the smaller ones that can't fit too many plates on either end.

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  • Jordan Feigenbaum
    replied
    I think it's fine to mix and match GPP stuff as needed to get it all in.

    I don't think the hamstring, lat, or vertical pull volume needs adjustment. You might find that trap bar DL is accessible for you vs. good mornings.

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  • Condensing Hypertrophy I from 5-days to a 4-day Program

    Hello, I just bought the Hypertrophy I program and am looking forward to starting it next week after a deload. I would like to know if I can set it up to a 4-day program instead as it fits my schedule a bit better. I'm new to the GPP concept so I'd like to know how that fits in there.

    Monday:
    High Bar Squat
    Seated Barbell Overhead Press
    Lat pulldowns (this can be substituted in as a "Supplemental Pull in place of RDLS"?)
    Leg extensions
    Arms GPP

    Wedenesdat:
    Larson Press (had a pec injury in Novemeber so wanting to use lighter loads)
    Leg Press
    Low incline DB bench press
    Cable flys
    Upper Back GPP
    Abs GPP

    Friday:
    Good Mornings
    Close-Grip Bench
    High Incline DB press
    DB lateral raises

    Saturday:
    Upper Back GPP
    Arms GPP
    Abs GPP

    Steadt-state cardio on off-days.

    Is this a valid way to set it up? The Hamstring and Lat volume seems a bit low, no? Is there room to add leg curls and back extensions? More vertical pulls? Haven't done any conventional heavy deadlifts in awhile due to the pec injury I didn't want to pull heavy loads. I've been doing Good mornings, back extensions and leg curls in the meantime. Somehow even doing Ab Roller the other day brought back a bit of nagging pain. Seems to have recovered well, though.
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