HYPERPOWER TRAINING PLAN

Area of emphasis: hypertrophy and power

M: Quads PWR / Hams HPR / Calves HPR

T: Chest PWR / Triceps HPR / Back HPR

W: Rest

T: Hams PWR / Quads HPR / Calves HPR

F: Chest HPR / Biceps HPR

S: Rest
S Rest

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This is my current training plan, designed specifically for my goals, with consideration in improving my weak points (chest and legs.) PWR rep schemes follow Jim Wendler's 5 3 1 system, HPR rep scheme follows my modification (10 8 6.)

Monday: Quadriceps PWR / Calves HPR / Hamstrings HPR

Back Squat

Seated Calve Raise

Stiff Leg Deadlift

Prone Hamstring Curl

Calve Press

Tuesday: Chest PWR / Triceps HPR / Back HPR

Flat Barbell Press
Triceps Dips

Pull Ups

Barbell Row

Dumbbell Shrug

Thursday: Hamstrings PWR / Calves HPR / Quadriceps HPR

Conventional Dead lift

Barbell Calve Raise

Front Squat

Leg Extension

Single Plate Calve Raise

Friday: Chest HPR/ Biceps HPR

Incline Dumbbell Press

Flat Dumbbell Press

Decline Dumbbell Press

Dumbbell Fly
Preacher curls