14 week generalized off season program (Hypertrophy)

14 week generalized off season for hypertrophy

-3x per week main lift split
-Can add arm and shoulder day if desired
-High volume with small intensity increase over time

Lifters preference:
-YOUR CHOICE- pick 4-5 accessory exercises for each lift that week 
-YOU CHOOSE- sets / reps for accessory work

Week 1
Squat 4x12 @ 60-65%
Bench 4x12 @ 60-65%
Dead 12x5 @ 65-68%

Week 2
Squat 4x12 @ 60-65%
Bench 4x12 @ 60-65%
Deadlift 12x5 @ 65-68%

Week 3 
Squat 4x10 @ 66-70%
Bench 3x10 @ 66-70%
Deadlift 10x5 @ 66-70%

Week 4
Squat 3x10 66-70%
Bench 4x10 66-70%
Deadlift 10x5 66-70%

Week 5
Squat 4x8 68-72%
Bench 4x8 68-72%
Deadlift 6x5 68-72%

Week 6
Squat 4x8 68-72%
Bench 4x8 68-72%
Deadlift 6x5 68-72%

Week 7
Squat 5x5 70-75%
Bench 5x5 70-75%
Deadlift 5x5 70-75%

Week 8
Squat 5x5 72.5-75%
Bench 5x5 72.5-75%
Deadlift 5x5 72.5-75%

Week 9 
Squat 4x6 75-77%
Bench 4x6  75-77%
Deadlift 4x5 75-77%

Week 10
Squat  4x6 75-77%
Bench 4x6 75-77%
Deadlift 4x5 75-77%

Week 11 
Squat 3x5 76-80%
Bench 3x5 76-80%
Deadlift 3x5 76-80%

Week 12
Squat 3x5 77-82.5%
Bench 3x5 77-82.5%
Deadlift 3x5 77-82.5%

Week 13
Squat  5x3 83-85%
Bench 5x3 83-85%
Deadlift 3x3 85-88%

Week 14 
Squat 5x3 86-88%
Bench 5x3 86-88%
Deadlift 3x3 87-90%

Squat accessories- examples
Front squats
Pause squats
Hack squat
Leg press
Leg extensions 
Hamstring curls
Good mornings 
Glute extensions 

-Bench accessories- examples
Incline barbell/db press
Close grip bench press
Dumbbell or machine pec fly
Machine chest press
Skull crushers 
Overhead tricep extension 
Tricep push downs 

-Deadlift accessories- examples 
Straightleg deadlift 
Romanian deadlift 
Dumbbell/ barbell row
Lat pulldowns
Seated/machine row
Pullups/ chin up
Lat pull over db or machine
Rack pulls
Glute ham raises/ reverse hyper ext.

Shoulder accessories 
- for optional 4th training day 
Overhead press
Push press
Seated db or barbell military press
Machine shoulder press
Front raises 
Side raises 
Rear fly db or machine
Chest supported rows db or barbell 
Upright row  db, barbell,  or cable


Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.


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