u/Roosterrr

Just curious what people think of my plan for hypertrophy

195cm 90kg still really skinny fat, on a maintenance of 3800, just gone up to 4100 to try and gain some extra muscle on the scales.

Any advice on being able to get more carbs into the system would be great too, finding the volume now to get 600g Carb difficult! Already on 200g protein 100g fats

WORKOUT 1 – UPPER BODY A

Activated Hangs: 3 × 10 seconds (Rest: 60s)

Main Lifts

Kneeling Lat Pulldowns: 3 × 5 (Rest: 90–120s)

Dumbbell Bench Press: 3 × 6–10 (Rest 90 &120s)

Secondary Lifts

Seated Dumbbell Arnold Press: 3 × 8–12 (Rest: 90s)

Seated Cable Row: 3 × 10–15 (Rest: 90s)

Pec Deck Machine or Cable Crossovers: 3 × 12–15 (Rest: 90s)

Accessories (Superset)

DB Hammer Curls: 3 × 10–15

Cable Tricep Pushdowns (Rope attachment): 3 × 10–15

Cable Lateral Raises: 3 × 12–15 Rest 60s

WORKOUT 2 – LOWER BODY A

(Heavy Squat & Glute Armor)

Main Lifts

Hack Squat (or Heel-Elevated Goblet Squat): 3 × 6–10 (Rest: 90–120s)

Bulgarian Split Squats: 3 × 8–12 per leg (Rest: 90s)

Secondary Lifts

Seated Hamstring Curl: 3 × 10–12 (Rest: 90s)

Glute-Biased 45-Degree Back Extensions: 3 × 10–15 (Rest: 90s)

Accessories & Core

Seated Calf Raises: 4 × 12–15 (Focus on full stretch)

(3 Rounds): Plank Hold (60s) + Dead Bugs (20 reps)

WORKOUT 3 – UPPER BODY B

Main Lifts

Incline Dumbbell Bench Press: 3 × 8–12 (Rest: 90–120s)

Band-Assisted Pull-Ups: 3 × 4–8 (Rest: 90s)

Secondary Lifts

Chest Supported T-Bar Row: 3 × 8–12 (Rest: 90s)

Incline Push-Ups or Flat Dumbbell Flyes: 3 × 12–15 (Rest: 90s)

Accessories (Superset)

Overhead Tricep Extensions / Skullcrushers: 3 × 10–15

Standing Dumbbell Supinated Curls: 3 × 10–15

Cable Face Pulls: 3 × 15–20 Rest 60s

WORKOUT 4 – LOWER BODY B

Main Lift

Romanian Deadlifts: 3 × 8–10 (Rest: 90–120s)

Secondary Lifts

Leg Extensions: 3 × 12–15 (Rest: 90s)

Leg Press (Feet High & Wide): 3 × 10–15 (Rest: 90s)

Accessories

Standing Calf Raises: 4 × 10–15

Cable Crunch or Ab Wheel Rollouts: 3 × 15 Rest 60s between sets.

Can't steal the bike? Just ruin their day then.