4-week hypertrophy DAN QUIAOIT PROGRAM

Pull/Push
Exercise Sets Reps
A Wide Grip Lat Pull 4 8 to 10
B Barbell Bent Over Row 4 8 to 10
DAY A C Seated Row (close grip) 3 8 to 10
D Dumbbell Chest Press or Free Motion Chest 3 6 to 8
E Shoulder Overhead Press (single arm) 3 8 to 10
F1 Biceps Curl 3 8 to 10
F2 Rear Deltoid Fly 3 8 to 10

Legs
Exercise Sets Reps
A Squat 3 5

* 0.9 of 1 rm

DAY B

B Tricep, Rear Delt, Lateral Go for the pump

REST

REST

Push/Pull
Exercise Sets Reps
A Dumbbell Chest Press or Free Motion Chest 3 8 to 10
B Hammer Strength Incline Press 3 8 to 10
DAY C C Barbell Shoulder Overhead Press 3 8 to 10
D Seated Row (wide grip) 3 6 to 8
E Close Grip Lat Pull 4 8 to 10
F1 Triceps Extension 3 8 to 10
F2 Lateral Delt Fly 3 8 to 10
 Legs
Exercise Sets Reps

A Deadlift 3 5
* 0.9 of 1 rm
DAY D

B Back, Bicep, Rear Delt, face pull Go for the pump

WEEK2
Pull/Push
Exercise Sets Reps
A Wide Grip Lat Pull 4 10 to 12
B Barbell Bent Over Row 4 10 to 12
DAY A C Seated Row (close grip) 3 10 to 12
D Dumbbell Chest Press or Free Motion Chest 3 8 to 10
E Shoulder Overhead Press (single arm) 3 10 to 12
F1 Biceps Curl 3 10 to 12
F2 Rear Deltoid Fly 3 10 to 12

Legs
Exercise Sets Reps
A Squat 3 5

* 0.9 of 1 rm

DAY B

B Tricep, Rear Delt, Lateral Go for the pump

 REST

REST

Push/Pull
Exercise Sets Reps
A Dumbbell Chest Press or Free Motion Chest 3 10 to 12
B Hammer Strength Incline Press 3 10 to 12
DAY C C Barbell Shoulder Overhead Press 3 10 to 12
D Seated Row (wide grip) 3 8 to 10
E Close Grip Lat Pull 4 10 to 12
F1 Triceps Extension 3 10 to 12
F2 Lateral Delt Fly 3 10 to 12

Legs
Exercise Sets Reps

Deadlift
A 3 5

DAY D

B Back, Bicep, Rear Delt, face pull Go for the pump

WEEK3
Pull/Push
Exercise Sets Reps
A Wide Grip Lat Pull 4 14 to 15
DAY A
B Barbell Bent Over Row 4 14 to 15
C Seated Row (close grip) 3 14 to 15
D Dumbbell Chest Press or Free Motion Chest 3 12 to 15
 E Shoulder Overhead Press (single arm) 3 14 to 15
F1 Biceps Curl 3 14 to 15
F2 Rear Deltoid Fly 3 14 to 15

Legs
Exercise Sets Reps
A Squat 3 5

* 0.9 of 1 rm

DAY B

B Tricep, Rear Delt, Lateral Go for the pump

REST

REST

Push/Pull
Exercise Sets Reps
A Dumbbell Chest Press or Free Motion Chest 3 14 to 15
B Hammer Strength Incline Press 3 14 to 15
DAY C C Barbell Shoulder Overhead Press 3 14 to 15
D Seated Row (wide grip) 3 12 to 15
E Close Grip Lat Pull 4 14 to 15
F1 Triceps Extension 3 14 to 15
F2 Lateral Delt Fly 3 14 to 15

Legs
Exercise Sets Reps

A Deadlift 3 5
DAY D
 B Back, Bicep, Rear Delt, face pull Go for the pump

WEEK4 DELOAD
Pull/Push
Exercise Sets Reps
A Wide Grip Lat Pull 2 8 to 10
B Barbell Bent Over Row 2 8 to 10
DAY A C Seated Row (close grip) 1 8 to 10
D Dumbbell Chest Press or Free Motion Chest 1 8 to 10
E Shoulder Overhead Press (single arm) 1 10 to 12
F1 Biceps Curl 2 8 to 10
F2 Rear Deltoid Fly 2 8 to 10

Legs
Exercise Sets Reps
A Squat 3 5
* 0.9 of 1 rm

DAY B

B Tricep, Rear Delt, Lateral Go for the pump

REST

REST

Push/Pull
Exercise Sets Reps
DAY C
A Dumbbell Chest Press or Free Motion Chest 1 8 to 10
B Hammer Strength Incline Press 1 8 to 10
 C Barbell Shoulder Overhead Press 1 8 to 10
D Seated Row (wide grip) 1 8 to 10
E Close Grip Lat Pull 2 10 to 12
F1 Triceps Extension 1 8 to 10
F2 Lateral Delt Fly 1 8 to 10

Legs
Exercise Sets Reps

A Deadlift 3 5

DAY D

B Back, Bicep, Rear Delt, face pull Go for the pump