Mon-upper power
Bench-3x5 take off 50% then 2x10-12
Row-3x5 , 2x10
Ohp-3x5
Pulldown 3x8
Inc. db-2x8
Upright row-2x8
Rope pressdown-3x8
Bb curl-3x8
Tue-lower power
Squat-3x5 -50% 2x10-12 all atg
Dead-1x5
Sldl-2x6
Leg ext-3x8
Bb calve raise-3x6
ISO calve raise-2x15
Wed abs
Cable crunch-5x10
Reverse crunch-5x12
Cable twist-3x15
Thurs-back&shoulders
Row-6x3 with 10% less than mon. 3x5
Ohp-6x3 -10%
Pulldown-3x12
Seated cable row-3x12
Rope facepull-2x15
Seated db military-3x10
Upright row-3x12
Seated lat raise-3x12
Front lat raise-2x20 (light)
Legs
Squat-3x8
Leg curl-3x10
Leg ext-4x12
Calve raise-3x10
ISO calve-2x20
Chest & arms
Bench-8x3-10%
Incline db-3x8
Decline 2x10
Fly-3x12
Curl-3x8
Cgbp-2x10
Seated curl-2x10
Skullcrusher-2x12
Preacher drop set-15/12/10/5
Rope pressdown-2x15
Abs
Just looking for some opinions just came off a long time of 5x5 looking for a little more puff for summer lol but hoping I can still make some % based linear overload on the compound lifts. Also slowly cutting right now which was affecting my linear progress anyways so I figured I would capitalize on some hypertrophy based gains in the mean time. Also I'm in my garage gym (which I love) so a rack with hi and lo cable, leg ext/curl, preacher, assortment of bars and adjustable dumbells are what I'm working w. (Which is more than enough most of the time) but hammer ISO machines and cross cable work isn't an option.
Bench-3x5 take off 50% then 2x10-12
Row-3x5 , 2x10
Ohp-3x5
Pulldown 3x8
Inc. db-2x8
Upright row-2x8
Rope pressdown-3x8
Bb curl-3x8
Tue-lower power
Squat-3x5 -50% 2x10-12 all atg
Dead-1x5
Sldl-2x6
Leg ext-3x8
Bb calve raise-3x6
ISO calve raise-2x15
Wed abs
Cable crunch-5x10
Reverse crunch-5x12
Cable twist-3x15
Thurs-back&shoulders
Row-6x3 with 10% less than mon. 3x5
Ohp-6x3 -10%
Pulldown-3x12
Seated cable row-3x12
Rope facepull-2x15
Seated db military-3x10
Upright row-3x12
Seated lat raise-3x12
Front lat raise-2x20 (light)
Legs
Squat-3x8
Leg curl-3x10
Leg ext-4x12
Calve raise-3x10
ISO calve-2x20
Chest & arms
Bench-8x3-10%
Incline db-3x8
Decline 2x10
Fly-3x12
Curl-3x8
Cgbp-2x10
Seated curl-2x10
Skullcrusher-2x12
Preacher drop set-15/12/10/5
Rope pressdown-2x15
Abs
Just looking for some opinions just came off a long time of 5x5 looking for a little more puff for summer lol but hoping I can still make some % based linear overload on the compound lifts. Also slowly cutting right now which was affecting my linear progress anyways so I figured I would capitalize on some hypertrophy based gains in the mean time. Also I'm in my garage gym (which I love) so a rack with hi and lo cable, leg ext/curl, preacher, assortment of bars and adjustable dumbells are what I'm working w. (Which is more than enough most of the time) but hammer ISO machines and cross cable work isn't an option.