Optimal hypertrophy

[futuremtn]

Training
Workout split
You do either upper lower or full body
Upper lower example days are Monday Tuesday Thursday Friday you could also do 2 days on 1 day off or full body 3x a week or full body 1 day on one day off
Rep range & intensinity
Everything 4-8 rep range because it limits fatigue and everything 2-0 rir
With guessing rir you will become better overtime
Programming
2 or max 3 sets per muscle per session on upper lower
1 set full body
Example
Full body
Chest press 1x
Lateral raises 1x
Pulldown 1x
45 degree row 1x
ScapIar plane shoulder press 1x
Crossbody extension 1x
Ez bar bicep curl 1x
Leg press 1x
SLDL 1x
Leg extension 1x
Neck curl 1x
Calf raise with straight knee 1x


Upper
chest press 2x
Cable lateral raise 2x
Shoulder press in scapular plane 2x
Pulldown 2x
45 degree row 2x
Ez bar curl 2x
Cross body extension 2x

And I hope you know how to do the lower. Now

 

[appealmaxed]

cheers blud

 

[ey88]

Nice bro basically same as mine

Thread 'The best split for gymcels'
https://looksmax.org/threads/the-best-split-for-gymcels.1199522/