Hypertrophy Guide



Frequency Reps Maintenance Volume Minimum Effective Volume Maximum Adaptive Volume Maximum Recoverable Volume
Rear/Side Delts 3-5 8-20 0-6 6-8 16-22 26
Rear: Face Pull, Rear Lateral Raise Side:  Upright Row, Dumbbell Side Lateral Raise, Thumbs Down Lateral Raise — FBB – Front Racks
Front Delt 1-2 6-10 0 0 6-8 12
Standing Barbell Shoulder Press Seated Barbell Shoulder Press Seated Dumbbell Shoulder Press High Incline Dumbbell Press Shoulder Press Machine Standing Dumbbell Shoulder Press
Quads 1.5-3 6-20 6 8 12-18 20
High Bar Squat Close Stance Feet Forward Squats Machine Feet Forward Squat Leg Press Hack Squat Front Squat Front Squat (Alernate Grip)
Hamstrings 2-3 10-15 4 6 10-16 20
Stiff-Legged Deadlift Low Bar Good Morning High Bar Good Morning 45 Degree Back Raise Lying Leg Curl Seated Leg Curl Single-Leg Leg Curl
Back 2-3 6-20 8 10 14-22 25
Overhand Pullup Parallel Pullup Underhand Pullup Wide Grip Pullup Assisted Overhand Pullup Assisted Parallel Pullup Assisted Underhand Pullup Normal Grip Pulldown Parallel Pulldown Underhand Pulldown Wide-Grip Pulldown Narrow Grip Pulldown  a
Chest 1.5-3 5-12 8 10 12-20 22
Horizontal Push:  Medium Grip Bench Press Wide Grip Bench Press Flat Dumbbell Bench Press Close Grip Bench Press Flat Machine Bench Press Pushup Close Grip Pushup    Incline Push: Incline Medium Grip Bench Press Incline Wide Grip Bench Press Low Incline Dumbbell Press Incline Dumbbell Press Incline Close Grip Bench Press Incline Machine Bench Press    Chest Isolation: Flat Dumbbell Flye Incline Dumbbell Flye Cable Flye High Cable Flye Machine Chest Flye Cable Incline Flye Pec Dec Flye
Biceps 2-4 8-15 4 6 8-22 26
Barbell Curl EZ Curl Close Grip Barbell Curl 2-Arm Dumbbell Curl Cable Curl Incline Dumbbell Curl Dummbell Twist Curl Hammer Curl Dumbbell Spider Curl Alternating Dumbbell Curl Cable Rope Twist Curl
Triceps 2-4 8-20 4 6 10-14 18
Skullcrusher JM Press Dips Assisted Dips Dumbbell Skullcrusher Cable Tricep Pushdown Cable Rope Pushdown Bar Skull EZ Bar Overhead Tricep Extension Barbell Overhead Tricep Extension Seated EZ Bar Overhead Tricep Extension Seated Barbell Overhead Tricep Extension Cable Overhead Tricep Extension  
Traps 2-4 10-20 0 0 12-20 26
Barbell Shrug Barbell Bent Over Shrug Dumbbell Shrug Dumbbell Bent Over Shrug
Glutes 2-3 6-12 0 0 4-12 16
Barbell Walking Lunge Dumbbell Walking Lunge Sumo Squat Deficit Deadlift 25’s Deadlift Sumo Deadlift Deadlift Hex Bar Deadlifta
Calves 2-3 8-12 6 8 12-16 20
Calves on Calf Machine Stair Calves Calves on Leg Press Smith Machine Calves
Abs 3-5 8-20 0 0 4-20 25
Machine Crunch Slant Board Sit-Up Reaching Sit-Up V-Up Modified Candlestick Hanging Knee Raise Hanging Straight Leg Raise


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