HoleInTheAir's 7 Week Hypertrophy, 4 Day Split

All,

This will be my first BBM template. I chose this because I’ve been doing my own three-day per week strength focused template, and want a change.

Age: 26
HT: 5’11
WT: 200
Waist: 35"

Recent lifts:
Bench: 295x1 @ 8; 265x5 @ 9.5
Squat: 420x1 @ 8.5; 365x10 @ 10
Deadlift: 510x1 @ 8.5; 455x7 @ 9.5
Press: 180x1 @ 9.5; 160x5 @ 10

I’m much better with higher rep sets, and always been have been, but I’m working on narrowing that gap some.

Week 1, Day 1

Squat w/ belt:
295x6 @ 6
315x6 @ 6
330x6 @ 6
330x6 @ 7

Press w/ belt
122x6 @ 6
131x6 @ 6
138x6 @ 7
138x6 @ 8

Myo-Rep Bench:
–royally screwed this one up, but I understand it now:
205x5-5-5-3 (18 total)

I thought it was supposed to be 14-16 reps total, so this was too heavy to really be correct. Oh well.

Week 1, Day 2

Deadlift w/ belt:
357x6 @ 6
383x6 @ 6
402x6 @ 6
422x6 @ 7.5

Bench w/ belt:
207x6 @ 6
221x6 @ 6
232x6 @ 7
232x6 @ 8

Myo-Rep Beltless Front:
155x15-5-5-5 (30 total)

-was still getting through the sets fairly well, but wasn’t going to be able to only rest 20 seconds and get another set. Cut it off here. I will probably make a bigger weight jump next time to push the total reps down some.

Week 1, Day 3

High Bar Squat w/ Belt:
205x8 @ 6
225x8 @ 6
245x8 @ 6
245x8 @ 6

New movement for me, have never really done high bar squats. I expect things to pick up here fairly quickly - was pretty conservative on weights.

Beltless Press:
100x8 @ 6
111x8 @ 6
127x8 @ 7
127x8 @ 8

These were all fairly easy, will bump up next week a bit.

Myo-Rep KB Rows:
80x15-5-5-5-5-5

Got the full sets of 5x5 after activation set, will have to use plate loaded handles next week, as this is the only KB I have.

Myo-Rep BB Curls:
65x15-5-5-5-5-5

Same as above, can bump up next week to #70.

I will not be doing a standalone GPP day for this 7-week run of the GPP program. I will instead put a bicep movement at the end of Day 3, and an ab movement at the end of Day 4. I’m using KB Rows and Pendlay Rows on Day 3 & 4, respectively, so that should be enough supplementary pulling volume.

Week 1, Day 4

1.5" Deficit Deadlift w/ Belt:
275x8 @ 6
295x8 @ 6
315x8 @ 6
335x8 @ 7

CG Bench w/ Belt:
165x8 @ 6
185x8 @ 6
205x8 @ 7
215x8 @ 8

Myo-Rep Pendlay:
135x15-5-5-5-5-5 (40 reps)

Myo-Rep Plate Curls:
45x15-5-5-5-5-15 (50 reps)

Plank:
0:30 EMOM for 5’

Deficits are new to me, so I undershot the RPE a bit, but I have a better feel where to go next week. CG Bench was solid, can bump these a bit next week. Combined the Curls and Abs from GPP here, to give myself an extra full recovery day for the week.

All in all a good week. Some new moves for me during the week, so numbers were a little low, but no worries from a first week in a program. On to the next one.

Week 2, Day 1

Squat w/ Belt:
295x6 @ 6
315x6 @ 6
315x6 @ 6
330x6 @ 7
345x6 @ 8

*Note: I only really rate RPE for something >7; so anything else is a 6. The intensity on these was a little tougher than last week, but can probably add a bit of weight to the bar.

Press w/ Belt:
122x6 @ 6
131x6 @ 6
131x6 @ 6
138x6 @ 7
140x6 @ 8

Myo-Rep Bench:
155x15-5-5-5-5-5 (40 reps)

Week 2, Day 2

Deadlift w/ Belt:
357x6 @ 6
382x6 @ 6
382x6 @ 6
402x6 @ 7
432x6 @ 8.5

Bench w/ Belt:
207x6 @ 6
221x6 @ 7
232x6 @ 8
232x6 @ 8
232x6 @ 8

Myo-Rep Beltless Fronts:
155x15-5-5-5-5 (35 reps)

*these were exhausting.

Week 2, Day 3

High Bar Squat w/ Belt:
205x8 @ 6
225x8 @ 6
245x8 @ 6
245x8 @ 6
255x8 @ 6

*Still being fairly conservative on these, as I’ve never squatted three times in a week before.

Beltless Press:
100x8 @ 6
112x8 @ 6
127x8 @ 7
127x8 @ 8
127x8 @ 8

Myo-Rep KB Rows:
80x15-6-6-6-6-6 (45 reps)

Myo-Rep BB Curls:
65x15-6-6-6-6-6 (45 reps)

Week 2, Day 4

1.5" Deficit Deadlift w/ Belt:
295x8 @ 6
315x8 @ 6
335x8 @ 6
350x8 @ 7

*Wow, totally crushed these. I still have a lot of gas in the tank on these.

CG Bench w/ Belt:
175x8 @ 6
195x8 @ 6
210x8 @ 7
210x8 @ 7
215x8 @ 8

Myo-Rep Pendlay:
155x15-5-5-5 (30 reps)

Myo-Rep Lying Leg Raises:
BWx15-5-5-5-5-5 (40 reps)

*I’ve been doing isometrics for a long time, and am bored to death with them. I tried to do the leg raises very strict, with a slow negative, and I try to keep my low back flush against the floor.

Myo-Rep Plate Curls:
45x15-8-6-6-6-9 (50 reps)

Week 3, Day 1

Squat w/ Belt:
295x6 @ 6
315x6 @ 6
315x6 @ 6
335x6 @ 7
355x6 @ 8

Still adding weight here week-to-week, feels great.

Press w/ Belt:
122x6 @ 6
131x6 @ 6
138x6 @ 6
140x6 @ 7
145x6 @ 8

Same as squats, adding weight here weekly still.

Myo-Rep Bench:
165x15-5-5-5-4 (34 reps)

Bumped up 10 pounds here, and couldn’t finish sets across, but it felt good.

I’m going to be in Ireland for vacation starting 10/4, returning 10/12, so next week I will train 6/7 days to make up for the time off.

Week 3, Day 2

BW average is right around 201.5 for the last week, waist still 35.5".

Deadlift w/ Belt:
365x6 @ 6
385x6 @ 6
385x6 @ 6
405x6 @ 7
440x6 @ 8

Bench w/ Belt:
205x6 @ 6
220x6 @ 6
235x6 @ 7
235x6 @ 7
240x6 @ 8

Myo-Rep Beltless Fronts:
155x15-5-5-5-5-5 (40 reps)

*Another very good workout, adding weight linearly each week without any real issues.

Week 3, Day 3

High Bar Squat w/ Belt:
205x8 @ 6
225x8 @ 6
245x8 @ 6
265x8 @ 7
275x8 @ 8

Beltless Press:
100x8 @ 6
115x8 @ 6
130x8 @ 7
130x8 @ 8
130x8 @ 8

Myo-Rep KB Rows:
80x15-8-8-8-7 (46 reps)

Myo-Rep BB Curls:
70x16-8-8-8-7 (47 reps)

Myo-Rep LLRs:
BWx16-8-8-8-8-8 (56 reps)

Third day squatting in a row, and felt just fine. Amazing what intelligent programming will get you.

Week 3, Day 4

1.5" Deficit Deadlift w/ Belt:
295x8 @ 6
315x8 @ 6
335x8 @ 6
335x8 @ 6
365x8 @ 7

These felt great again.

CG Bench w/ Belt:
175x8 @ 6
195x8 @ 6
212x8 @ 7
212x8 @ 7
217x8 @ 8

Myo-Rep Pendlay:
155x15-5-5-5-5 (35 reps)

Myo-Rep Plate Curls:
45x16-8-8-8-8-8 (56 reps)

Fourth workout in a row with the tight schedule, but got it done. Things are going very, very well.

Last several:

Week 4, Day 1

Squat w/ Belt:
295x6 @ 6
315x6 @ 6
315x6 @ 6
315x6 @ 6
335x6 @ 7
335x6 @ 7
365x6 @ 8

These were all solid.

Press w/ Belt:
105x6 @ 6
125x6 @ 6
125x6 @ 6
135x6 @ 6
140x6 @ 7
150x6 @ 8

Same as squats, adding weight here weekly still.

Myo-Rep Bench:
135x15-5-5-5-5-5

Lowered the weight here a bit in anticipation of the next day’s benching.

Week 4, Day 2

Deadlift w/ Belt:
365x6 @ 6
385x6 @ 6
385x6 @ 6
385x6 @ 6
405x6 @ 7
405x6 @ 7
445x6 @ 8

Whew.

Bench w/ Belt:
205x6 @ 6
220x6 @ 6
220x6 @ 6
220x6 @ 6
235x6 @ 7
245x6 @ 9

Myo-Rep Beltless Fronts:
165x15-5-5-5-5-5 (40 reps)

Then from 10.4-10.12, I was out of the country on vacation in Ireland, so did no training for that span. I ate and drank a lot, but left at 202.6, and returned at 203.0 this morning, so all of the walking kept me from bloating too much. I probably could have found a way to sneak a training day or two in, but honestly didn’t feel any need to.

Week 4, Day 3

High Bar Squat w/ Belt:
225x8 @ 6
245x8 @ 6
255x8 @ 6
265x8 @ 7
285x8 @ 8

Beltless Press:
95x8 @ 6
115x8 @ 6
130x8 @ 7
130x8 @ 8
135x8 @ 8

Myo-Rep KB Rows:
80x20-5-5-5-5-5 (45 reps)

Myo-Rep Plate Curls:
45x16-8-8-8-8-8 (56 reps)

Felt surprisingly good after eight consecutive days off. I didn’t notice any drop in strength. This was the longest span of no training I’ve ever had since beginning 10+ years ago.

Week 4, Day 4

1.5" Deficit Deadlift w/ Belt:
275x8 @ 6
315x8 @ 6
335x8 @ 6
335x8 @ 6
370x8 @ 8

These felt great again.

CG Bench w/ Belt:
165x8 @ 6
195x8 @ 6
215x8 @ 7
215x8 @ 8
217x8 @ 8

Myo-Rep BB Rows:
135x15-5-5-5-5-5 (40 reps)

Myo-Rep LLRs
45x15-5-5-5-5-5 (40 reps)

Was fairly sore today after yesterday’s lift (mostly just from that long layoff), but worked through this one in about an hour. BW was down to 201.0 this AM, which is lower than it was before I went on vacation, so I need to up calories a little bit. I generally maintain on around 3,200, and need to be getting 3,500-3,600 in per day to keep things moving there. I didn’t push the rows or abs at all today, was pretty well done after the pulling and benching.

Week 5, Day 1

Morning BW: 200.8

Squat w/ Belt
405x1 @ 7
425x1 @ 8
370x6 @ 9
335x6 @ 7
335x6 @ 8

Bench w/ Belt
275x1 @ 7
285x1 @ 8
255x6 @ 9
225x6 @ 7
225x6 @ 8

CG Bench w/ Belt
185x8 @ 7
195x8 @ 8
205x8 @ 9

Myo-Rep Plate Curls
45x20-8-8-8-8-8 (60 total reps)

Squats went well; this was the first low bar session since back before leaving for Ireland, so I didn’t anticipate taking another single after 405, but it moved really quickly, so I bumped it up to 425. Normally I would Press in place of Bench after Squats, but I wanted to be a bit more fresh for Bench than Press since I care more about it. So tomorrow I will do Deadlift and Press.

Bench was so-so. The 255x6 was a very good set, but the heavier singles were fairly heavy. Probably just a result of the intensities I’ve handled during this program, no biggie. I should have done this workout yesterday, but had too much DOMS for that to be productive.

Week 5, Day 2

Deadlift w/ Belt
435x1 @ 6
505x1 @ 8
460x6 @ 9 (PR)
405x6 @ 8
405x6 @ 9

Press w/ Belt
155x1 @ 6
175x1 @ 8
155x6 @ 8
135x6 @ 7
137x6 @ 8
138x6 @ 8

Split Squats w/ Plate (10 in each hand)
20x11 @ 6
20x11 @ 6
20x11 @ 6

Good workout. I was conservative with split squats, as they tend to make me very sore after a long layoff from doing them. 460x6 was technically a PR, though I have been strong enough to do that before now. Last year I pulled 475x5, which would have definitely given me 460x6.

Week 5, Day 3

2-CT Paused Squat w/ Belt
225x8 @ 6
245x8 @ 6
275x8 @ 7
295x8 @ 8

First time ever doing these, so was conservative with loading.

2-CT Paused Press w/ Belt
95x8 @ 6
115x8 @ 6
125x8 @ 7
135x8 @ 8

Same as above.

Feet-Up Bench w/ Belt
185x11 @ 7
185x11 @ 7
185x11 @ 8

Myo-Rep BB Curls
75x15-7-7-7-6 (42 reps)

2-CT Paused Deadlift w/ Belt:
275x8 @ 6
295x8 @ 6
315x8 @ 7
335x8 @ 8

First time doing these, too. Felt okay.

2-CT Paused Bench w/ Belt:
185x8 @ 6
195x8 @ 7
205x8 @ 8
205x8 @ 8

Pendlay Row
165x11 @ 6
175x11 @ 7
185x11 @ 8

Myo-Rep LLRs - BWx20-8-8-8-8-8 (60 total reps)

Myo-Rep Plate Curls - BWx20-8-8-8-8-8 (60 total reps)

Week 6, Day 1

Squat w/ Belt
385x1 @ 6
435x1 @ 8
375x6 @ 9
315x6 @ 6
325x6 @ 7
325x6 @ 7

Bench w/ Belt
275x1 @ 7
295x1 @ 8
257x6 @ 9
225x6 @ 7
225x6 @ 8
225x6 @ 8

CG Bench w/ Belt
185x8 @ 7
185x8 @ 8
185x8 @ 8
185x8 @ 9

Myo-Rep Plate Curls
45x22-8-8-8-8-8 (62 total reps)

Another solid workout. Next week will be the final week of the program, and so I will probably push it a little harder. I would like 450x1 & 385x6 on squat and 300x1 & 260x6 on bench. None of those are PRs, but would be great starting spots for the 12-week strength program I will run after this. Tomorrow is Deadlift and Press. Hoping for 520x1 @ 8 and 180x1 @ 8-9.