u/Prudent-Job7629

Im 187cm 76kg intermediate my PRS: Weighted pull up +50kg, Bench press 100kg, Weighted dips +40kg x 12, Deadlift 160kg, Squat 100kg

My physique has stagnated so I wanted to come up with a hypertrophy focused routine. I'd appreciate any feedback

Monday

• Weighted Dips – 4×6–8
• Neutral-Grip Weighted Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Wednesday

• Landmine Press – 3×8–12
• Feet-Elevated Push-Ups with weight vest – 3×8–15
• Dumbbell rows – 4×8–12
• Bulgarian Split Squats – 3–4×6–10
• Skull Crushers – 2×8–12
• Farmer's Walk – 3 sets

Friday

• Weighted Dips – 4×8–10
• Weighted Neutral-Grip Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Skull Crushers – 2×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Important:
I had problems with my shoulder so I wanted to make this routine shoulder friendly first, it may sound stupid bc I put the dips but I don't feel any pain doing them fr unlike the bench press for example or dumbbell press even worse

I can't do too much leg exercises bc of blood pressure and heart problems so I put a lil bit on Wednesday just to maintain health

Im 187cm 76kg intermediate my PRS: Weighted pull up +50kg, Bench press 100kg, Weighted dips +40kg x 12, Deadlift 160kg, Squat 100kg

My physique has stagnated so I wanted to come up with a hypertrophy focused routine. I'd appreciate any feedback

Monday

• Weighted Dips – 4×6–8
• Neutral-Grip Weighted Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Wednesday

• Landmine Press – 3×8–12
• Feet-Elevated Push-Ups with weight vest – 3×8–15
• Dumbbell rows – 4×8–12
• Bulgarian Split Squats – 3–4×6–10
• Skull Crushers – 2×8–12
• Farmer's Walk – 3 sets

Friday

• Weighted Dips – 4×8–10
• Weighted Neutral-Grip Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Skull Crushers – 2×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Important:
I had problems with my shoulder so I wanted to make this routine shoulder friendly first, it may sound stupid bc I put the dips but I don't feel any pain doing them fr unlike the bench press for example or dumbbell press even worse

I can't do too much leg exercises bc of blood pressure and heart problems so I put a lil bit on Wednesday just to maintain health

Im 187cm 76kg intermediate my PRS: Weighted pull up +50kg, Bench press 100kg, Weighted dips +40kg x 12, Deadlift 160kg, Squat 100kg

My physique has stagnated so I wanted to come up with a hypertrophy focused routine. I'd appreciate any feedback

Monday

• Weighted Dips – 4×6–8
• Neutral-Grip Weighted Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Wednesday

• Landmine Press – 3×8–12
• Feet-Elevated Push-Ups with weight vest – 3×8–15
• Dumbbell rows – 4×8–12
• Bulgarian Split Squats – 3–4×6–10
• Skull Crushers – 2×8–12
• Farmer's Walk – 3 sets

Friday

• Weighted Dips – 4×8–10
• Weighted Neutral-Grip Pull-Ups – 4×6–8
• Lateral Raises – 3×10–15
• Bicep Curls – 3×8–12
• Skull Crushers – 2×8–12
• Face Pulls – 3×10–15
• Hanging Leg Raises – 3×10–15

Important:
I had problems with my shoulder so I wanted to make this routine shoulder friendly first, it may sound stupid bc I put the dips but I don't feel any pain doing them fr unlike the bench press for example or dumbbell press even worse

I can't do too much leg exercises bc of blood pressure and heart problems so I put a lil bit on Wednesday just to maintain health