Keto's 6 week Hypertrophy Split

KetoManiac · 31-Mar-04, 03:23 PM

I decided to give Fortified Iron's hypertrophy workout a go. I see alot of people have gotten great results with this split. I myself am a big fan of periodization and the dual factor theory anyway.

My goals:

1) add as much muscle as I can as this is my final 6 weeks of bulking.
2)be able to:
bench 170x5
squat 250x5 (parallel probably)
deadlift 270x5

Here is the actual workout. I modified somethings as I workout at home:

Week 1-2 (regular training)

Upper day 1:
Bench Press 3x6
Close grip 3x6
Seated Tricep Extensions 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Hammer Curls 3x6

Upper day 2:
Incline Dumbell Press 3x6
Flat Fly’s 3x6
Standing Barbell Triceps extensions 3x6
Barbell Shrugs 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curls 3x6

Lower day 1:
Squat 3x6
Leg Extensions 3x6
Good Mornings 3x6
Lying Leg Raises 3x6
Straight Leg Deadlifts 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10

Week 3-4 Loading phase

Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10

Week 5-6 Deloading

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10

We'll see how it goes from here. I'll be posting my workouts so feel free to ask me any questions or PM me.

Young

KetoManiac · 31-Mar-04, 04:01 PM

Regular Training Week 1 - Upper Body Workout 1

Training

Bench Press 3x6 {160lbs}
Hard sets. Very close to being able to bench 170 for 5 reps. This took alot of energy out of me though.

Close grip 3x6 {140lbs}
Went up rather easy. Could of been easier but the benching took a toll.

Seated Dumbell Tricep Extensions 3x6 {40lbs}
Easy. Will add weight next week.

DB shrugs 3x6 {60lbs per dumbell}
First time doing this exercise. Was rather easy though So i will add weight.

Seated Barbell Military Press 1x6. 1x5. 1x3. {115lbs}
Was getting really exhausted from the work before this so this had to suffer a bit.

Hammer Curls 3x6 {35lbs per dumbell}
Easy. Will add weight.

Weighted pull ups 1x5, 1x4, 1x4 {5lbs plus bodyweight}
I'll aim to hit 5 reps on all sets next week then add weight.

Notes

This was a hard workout over all. It felt great though as I haven't lifted in 9 days. Next week this will be alot easier as well since I won't be as deconditioned any more.
Next week I will stick with most of these weights as failure was almost an issue here and its only the regular training weeks. Again, this is probably due to me being deconditioned and not training for 9 days.

Young

KetoManiac · 31-Mar-04, 08:03 PM

Regular Training Week 1 - Lower Body Workout 1

Training

Barbell Squats 3x6 {210lbs}
Very exhuasting. The decondition took its toll. Made this much harder then it should be although this is a new PR . This made me very tired and sluggish through the rest of my workout.

Leg Extensions 3x6 {110lbs}
Pretty heavy. I think I will add a little weight next week.

Good Mornings 3x6 {120lbs}
Back were still stiffened up from the squats, but this was doable.

Lying Leg Raises 3x6 {70lbs}
Easy. Will add weight.

Straight Legged Deadlifts {150lbs}
Was dead at this point. Went as heavy as I could while still mantining good form.

Notes

This was one of the best leg workouts I have ever had. Like in my other workout, the decondition hurt me a bit. By next week this should be alot easier though.
The squats here were deadly . After the squats I was ready to stop . By next week, I should be doing it just fine.

Young

KetoManiac · 05-Apr-04, 10:49 AM

Regular Training Week 1 - Upper Body Workout 2

Training

Incline Dumbell Bench Press 3x6 {45lbs}
Easy amount of weight. Just wanted to go light as its the first week. Will increase it alot next week.

Chest Flyes 3x6 {35lbs}
Pretty easy. Once again, decided to go light on my upperbody today.

Seated Barbell Extensions{?lbs}
First time doing these. They felt pretty awkward so I went extra light. Will increase alot next week.

Barbell Shrugs 3x6 {210lbs}
This was real heavy although it was a bit easy to do.

Barbell Curls {90lbs}
Kept good form for most of it. Will probably add weight.

Notes

Some exercises I'm unsure of the weight as I can't find my log. I will update them as I find them though.
I decided to keep it light today as I feel my first upper body workout was a bit too exhausting then it should of been.

Young

KetoManiac · 05-Apr-04, 11:00 AM

Regular Training Week 1 - Upper Body Workout 2

Training

Incline Dumbell Bench Press 3x6 {45lbs}
Easy amount of weight. Just wanted to go light as its the first week. Will increase it alot next week.

Chest Flyes 3x6 {35lbs}
Pretty easy. Once again, decided to go light on my upperbody today.

Seated Barbell Extensions{?lbs}
First time doing these. They felt pretty awkward so I went extra light. Will increase alot next week.

Upright Rows 3x6 {?lbs}
Hard on the shoulders. Will have to watch form extra carefully next time.

Push Press 3x6 {?lbs}
Hard. Will keep weight at this next time.

Barbell Shrugs 3x6 {210lbs}
This was real heavy although it was a bit easy to do.

Barbell Curls {90lbs}
Kept good form for most of it. Will probably add weight.

Notes

Some exercises I'm unsure of the weight as I can't find my log. I will update them as I find them though.
I decided to keep it light today as I feel my first upper body workout was a bit too exhausting then it should of been.

Young

KetoManiac · 06-Apr-04, 01:39 AM

Regular Training Week 2 - Upper Body Workout 1

Training

Bench Press 3x6 {160lbs}
Plenty easier then last week. I was thinking about adding weight, but wasn't sure if the weight was hard last week due to my conditioning or the actual load.

Close grip 3x6 {145lbs}
Even easier then last weeks 140 lbs. The deconditioning effect is gone .

Seated Dumbell Tricep Extensions 3x6 {52lbs}+12lbs
Nice sets. Still a bit easy though. Shoulder hurt a bit.

DB shrugs 3x6 {65lbs per dumbell}+5lbs
Great exercise. I love these now. Still an easy amount of weight though. Will add weight once again .

Seated Barbell Military Press 1x6. 1x3, 1x3. {117lbs}+2lbs
Wow, dissapointed here. All i did was add 2lbs and lost quite a few reps. I think it has to due with the positioning of this exercise. This comes after alot of heavy compounds.

Hammer Curls 3x6 {40lbs per dumbell}+5lbs
Still rather easy actually.

Weighted pull ups 1x5, 1x5, 1x5 {5lbs plus bodyweight}
Hit 5 reps on all sets, so I'll add more weight.

Notes

The deconditioning effect is gone. So my strength is back to normal now. Feels great. An awesome workout today.
The numbers in red means the amount of weight I have increased in that particular exercise.

Young

KetoManiac · 11-Apr-04, 01:18 AM

Regular Training Week 2 - Lower Body Workout 1

Training

Barbell Squats 3x6 {220lbs}+10lbs
Even harder then last week. I might and probably have reached failure at one point doing these. Great sets though; all ass to grass.

Leg Extensions 3x6 {120lbs}+10lbs
Alot easier then last week even with the increased weight. I don't think my leg extension stack can hold anymore weight though. Will have to figure out something.

Good Mornings 3x6 {125lbs}+5lbs
The side of my knee started to really hurt. Finished up the sets though.

Lying Leg Curls 3x6 {75lbs}+5lbs
For somereason adding 5lbs made a hell of a difference.

Straight Legged Deadlifts {160lbs}+10lbs
My knee was hurting again and it made these sets harder to accomplish.

Notes

I will be increasing in squats as much as I can in the shortest amount of time possible if I want my goal accomplished. So failure might come along with this.
I'm not sure why the side of my knee hurt. Seemed like a one time thing.
Awesome workout. Got a PR in everything.

Young

KetoManiac · 11-Apr-04, 01:26 AM

Regular Training Week 2 - Upper Body Workout 2

Training

Incline Dumbell Bench Press 3x6 {55lbs}+10lbs
Felt pretty good. Still a bit easy though.

Chest Flyes 3x6 {40lbs}+10lbs
Felt real good. Nice stretch.

Seated Barbell Extensions{65lbs}+5lbs
Got used to the form so will add plenty of weight next time.

Lateral Raises{30lbs}
Great sets. I love lat raises.

Push Press 3x6 {110lbs}+5lbs
Somehow got this easily. Although, I'll stick with the weight on this.

Barbell Shrugs 3x6 {220lbs}+10lbs
Nice sets. Grip almost gave out though.

Barbell Curls {90lbs}
A bit easy. Will add weight.

Notes

As you can see, I took out upright rows in change for lat raises for 2 reasons. One, the upright rows felt like a problem for my Rotator cuff. Two, I have had great results from lat raises.
Good workout. A PR in most exercises.

Young

KetoManiac · 11-Apr-04, 01:33 AM

Regular Training Week 2 - Lower Body Workout 2

Training

Deadlifts 3x6 {255lbs}+10lbs
Very excited about this. I was able to get 10lbs and still complete the sets and reps. Like I said about squats, I don't mind if failure is reached on this as long as I can reach my goal.

Front Sqauts 3x6 {105lbs}+10lbs
Felt great. Still rather easy though.

Machine Squats 3x6 {220lbs}+10lbs
Easier then I thought so I'll add plenty of weight next time.

High Pull 3x6 {105lbs}+10lbs
Felt great in my legs. Still an easy weight.

Weighted Calf Raises {220lbs}+10lbs
Nice stretch from these.

Notes

This ends my 2 weeks of regular training. They were great. Can't wait to load.
As I have said with squats, "I will be increasing in [weights]as much as I can in the shortest amount of time possible if I want my goal accomplished. So failure might come along with this."
Just an overcast of how much weight I need to add to my big 3:
Bench: 10lbs
Deadlifts: 15lbs
Squat: 30lbs

Young

KetoManiac · 14-Apr-04, 09:00 PM

Loading Week 1 - Upper Body Workout 1

Training

Bench Press 3x6 {165lbs}+5lbs
Got it with a few reps to spare . Will increase weight and finally hit 170.

Skull Crushers 3x8 {80lbs}
Man, haven't done these in awhile. Pretty easy so I'll add weight. Started feeling sick though at the end of the 3rd set.

Isometric Plate Raises (5 second pause at top) 3x6 {10lbs}
Easy. Will add weight next week. By the end of these sets I felt real bad. I layed down for 10 minutes and decided to stop.

Notes

It ended up I had a stomach virus. I couldn't even have a post workout meal after this. I just went straight to bed and woke up later in the night to throw up. Hopefully this won't effect me too much.
I'll finish up the workout tommorow as well as doing my lower body workout. When I get the stomach flu, its usually a one day thing.
As you can see, on bench press I did 6 reps not 8 reps. I will do this for deadlifts and squats as well so my strength will go up more for those lifts.

Young

KetoManiac · 19-Apr-04, 01:05 AM

Loading Week 1 - Lower Body Workout 1

Training

Squats 2x6, 2x4, 2x4 {230lbs}+10lbs
Hard sets. More importantly I got at least 6 reps on one set.

Lying Leg Raises 3x8 {75lbs}+3 reps
Easier then ever. Will add weight.

Seated Calf Raises 5x10 {?lbs}
Nice sets. Haven't done these in awhile

Weighted Pullups 3x8 {5lbs}+2 reps
Completed all 8 reps on all the sets. Will increase poundage to 10 pounds.

Bicep Curls 3x8 {90lbs}+2 reps
Will finally increase weight on these.

Notes

Squats were a killer today. Last week will be my last time adding 10lbs. Hopefully I can rep out 5 reps with 10 extra pounds. Good thing I have 2 leg workouts ahead of me before it to help me out.
Finished the rest of my upperbody workout today since I couldn't when I was sick.

Young

KetoManiac · 19-Apr-04, 01:18 AM

Loading Week 1 - Upper Body Workout 2

Training

Incline DB press 3x8 {?lbs}
Not too hard. I guess its easy enough to add weight.

Barbell overhead extensions 3x8 {?lbs}
Harder but I have more strict form now.

Dumbell Curls 3x8 {?lbs}
Haven't done these in awhile so went light.

Iso-metric DB shrugs (5 second pause at top) 3x8 {80lbs}
It was all that fit on my dumbells. Will have to hang weight from the dumbells next weight inorder to add more weight.

Lateral Raises 3x8 {30lbs}+2 reps
Nice sets. Will stay with this weight next time though.

Push Press 3x8 {110lbs}+2 reps
Will increase weight next time.

Notes

Lost my workout log again so I am unsure on some weights. Will update it once I get it back though
Workout went great. Feeling really good now, the virus went totally away.

Young

KetoManiac · 19-Apr-04, 01:27 AM

Loading Week 1 - Lower Body Workout 2

Training

Deadlifts 3x6 {260lbs}+5lbs
Felt as easy as last week but I added 5 lbs . Next week I'll go all out and hit 270.

Front Squats 3x8 {115lbs}+10lbs, 2 reps
Harder but I have more strict form now.

Machine Squats 3x8 {240lbs}+20lbs, 2 reps
Pretty hard. Although, didn't hurt as much as I thought it would.

Standing Calf Raises 5x10 {240lbs}+20lbs, 2 reps
Calfs were killing me after this.

Notes

Another awesome leg workout. There really coming along.
Deadlifts went great. In another week, 270 should be easy.

Young

KetoManiac · 19-Apr-04, 01:37 AM

Loading Week 1 - Upper Body Workout 3

Training

Machine Bench Press 3x8 {180lbs}
ehh, worked out at my moms where we have this olympic machine. Too complicated to make the machine decline so I just did it flat and made it machine bench press.

Chest Flyes 3x8 {40lbs}+2 reps
Easy even with the 2 extra reps. Will add weight.

Hammer Curls 3x8 {40lbs}+2 reps
As said above

Seated Dumbell Military Press 3x8 {42.5lbs}
Way to easy. First time doing these so I was unsure of what weight to use. Obviously this was too easy so I'll add plenty of weight next time.

One Armed Dumbell Rows 3x8 {80lbs}
Haven't done these in awhile. Still glad I could do a good amount of weight on these even with the long break from the last time I did them and since its at the end of my workout.

Notes

It was a nice upper body workout today. Quick and succesful.
This marks my last upperbody workout for loading week number 1.

Young

KetoManiac · 24-Apr-04, 11:08 AM

Loading Week 1 - Lower Body Workout 3

Training

Machine Squats 3x8 {250lbs}+10lbs
Still pretty easy. For somereason this exercise isn't hard .

Straight Legged Deadlifts 3x8 {180lbs}+20lbs
These are getting pretty easy. Will increase weight to 200 next week. Hopefully these will help with grip also.

Glute Ham Raises 3x8 {5lbs}
Completed all 8 reps on all the sets although they were all assisted.

Standing Calf Raises 5x10 {250lbs}+10lbs
Did this instead of seated calf raises.

Notes

Last workout of the first loading week.
Next week I'll probably start doing some drop sets and hopefully hit my goals on each lift.

Young