Program@Stibo Gym

Goal: Workout 4 times a week, each session should be approx an hour and easy for a beginner while achieving hypertrophy.

Principles

  1. ~8-10 working sets per muscle/per week
  2. Max 6 working sets per muscle/per session
  3. Repetition range between 8 - 12 focuses on hypertrophy
  4. Upper/lower split: proper rest time per body part. Also, focusing on one or two bodyparts per day murders me.
  5. Progressive overload: give your muscles a reason to grow. Example: if you could do 20 kg and 4x12 reps last time, find a weight where you can do 4x8 reps next time, and work your way up to 12.
  6. Prefer big stretches for hypertrophy
  7. Have 1 upper body program and 1 lower body program to begin with, in order to get good at those movements before adding more.
  8. Controlled eccentric is important

How often?

Upper body day: Monday, Thursday Lower body day: Tuesday, Friday How much? Perform each exercise for 4 to 5 sets of 8 to 12 reps.

Upper Body Day

Muscle: notes Chest Compound Bicep Lats Tricep Shoulders
Date Medium Grip Bench Press Cable straight-bar biceps curl Lat Pulldowns Cable V-bar push-down Overhead press
12/2/24 40kg: 12, 42k.5g: 9, 7, 6, 5 22kg: 12, 27: 12, 36: 8, 8, 8 59kg: 12, 12, 12 (shoulder hurts, stopping for today) 36kg: 10, 27kg: 12, 36: 8, 8, 8 30kg: 6, 25kg: 10, 5, 22.5kg: 6
15/2/24 Took approx 50 min. Hard time feeling chest pump Seated chest press 45kg: 12, 10, 8, dropset 36: 12, 11, 10, 8 59kg: 12, 68: 12, 9 lats hurt slightly, but better than last time, good mmc tho 36: 12, 12b, 8, 12 25: 10, 6, 20kg: 12, 7
21/2/24 45kg: 12, 10, 6, 5 36: 12, 12, 8b2, 6b3 68kg: 12, 12, 10, 9 no shoulder pain! 36: 12, 12, 45kg: 7, 6 dropset 20: 12, 10, 8, 7
26/2/24 Reversed, Lat pull bad mmc SCP 45: 12, 8b3, 6b2, 36,3: 7b3 36: 12, 12, 9b3, 8b3 68: 12, 12, 10b2, 10b2 45: 9, 9, 7, 6 20: 12, 25: 12, 10, 9
29/2/24 45kg: 12, 12, 7, 6 36: 12, 12, 10b2, 8b3 68kg: 12, 12, 12, 12 45: 12, 8b2, 7b2, 6b2 20: 12, 25: 8, 7, 20: 8
4/3/24 Slightly Sore from bouldering yesterday, sub scp 4 pecdeck Scp: 45: 11, 36: 8b4, (left arm hurts from bouldering) 36: 12, 12, 7b5b2,9b3 68: 12, 12, 10b2, 12, (better form, all the way in to padding) 45: 12, 9b3, 8, 5 25: 12, 12, 11, 7b2
7/3/24 No bench, crowded gym SCP 45: 12, 12, 8b3 36: 12, 12, 45:4/36:4, 45: dropset 68: 12, 12, 77: 9b3 45: 12, 9b2, 6 dropset 20kg: 12, 25: 9, 6b2 Pec Deck 36: 7 31: 7 , 8

Lower Body Day

Muscle: notes Quads Compound Lower Back Compound Calves Glutes Quads Hamstrings
Date Day 1: Hack Squat Day 2: Deadlift Dumbbell Calf Raise Hip Thrust Seated Leg Extensions Seated Leg Curls
13/2/24 30: 12, 40: 12, 50: 12, 60: 8 knee kinda hurt… didn’t like this, prefer normal squats 60: 12kg, 70kg: 12, 12, crampssss form felt off Curly bar 30kg: 12, 12, 12, 10 40kg: 12, 12, 12, 12 49kg: 12, 12, 11,12
16/2/24 A bit late, had to cut short 80kg: 12, 12, 12 Hip abductors: 31kg: 12 36kg: 12, 16, 12, 45kg: 12 49kg: 12, 12, 12, 12 49kg: 12, 59kg: 9, 8
20/2/24 Hack squat: barbell occupied Hack: 60: 8, 8, 8, 5 On hack machine: 60kg: 12, 70kg: 12, 80: 16, 30kg: 12, 12, 35kg: 12, 12 59: 12, 12, 12, 12 59kg: 12, 12, 9, 49lg: 13
27/2/24 Normal squat: 8 reps seems to be a good spot Normal squat 75kg: 8, 77.5: 8, 8, 8 Experimenting with form 40kg: 12, 30: 12, 12, 40: 12. Use lower weights until you can do it with proper balance. It still hits. Experimenting with form 20kg: 12, 12, 12, 12 less weight = better poomp. 59: 12, 68: 9, 9, 9 59kg: 12, 12, 12, 12
80kg: 8, 90kg: 8, 8 Hip abductors: 36g: 20, 17, 20b5, 18b5 (pain at 45, inceeasing reps) Hip adductors 36: 12, 45: 12, 12, 12 68: 12, 10, 10, 9 68: 10, 9, 8, 59: 12
5/3/24 Hip abductors 45: 12, 12, 12, 8 80kg: 8, 8, 8, 8 DB 2x12: 12, 12, 12, 12 Hip adduction 45: 12, 12, 12 36: 12 68: 12, 12, 10, 10 68: 12, 12, 10, 9
Drfff