GROWTH: HYPERTROPHY SYSTEM V3.0
5-Day High-Volume Protocol for Home Equipment (Barbell/Dumbbells)
"The mind is the operating system. The body is the machine. Execute the code with precision and volume."
⚙️ Core System Parameters
Sets: 3–4 (High Density)
Reps: 12–20 (High Volume Range)
Tempo: 3-4s Negative (Time Under Tension)
RPE: 8 (Stop 1–2 reps short of failure)
Protocol Note: Utilize Progressive Overload by incrementally increasing total weight (DBs/BB) or reps across your work sets each week.
⚡ Activation Sequence
- 1. Cardio (5 min): Dynamic movement (Jumping Jacks or Air Bike).
- 2. Mobility Flow: Shoulder internal/external rotations, T-Spine mobilization.
- 3. Primer Sets: 1–2 very light sets of the first compound exercise.
🚀 Day 1: Chest & Triceps (Push)
"Focus on the controlled eccentric phase to maximize fiber recruitment."
| Exercise | Equipment | Sets | Reps | Focus |
|---|---|---|---|---|
| Barbell Floor Press | Barbell | 4 | 12–15 | Mass Builder |
| Dumbbell Squeeze Press | 2 Dumbbells | 3 | 15–20 | Inner Chest Tension |
| Dumbbell Incline Fly (on Floor) | 2 Dumbbells | 3 | 15–20 | Deep Stretch / Volume |
| Dumbbell Overhead Tricep Extension | 1 DB (both hands) | 3 | 12–15 | Long Head Stretch |
| Dumbbell Tricep Kickback | 2 Dumbbells | 3 | 15–20 | Peak Contraction |
| Incline Close-Grip Push-up | Bodyweight/Elevation | 3 | AMRAP | Tricep Burnout |
| CORE PROTOCOL | ||||
| Weighted Crunches | DB/None | 3 | 15–20 | Upper Abs |
🔗 Day 2: Back & Biceps (Pull)
"Connect the lats and mid-back. Control the weight, don't just lift it."
| Exercise | Equipment | Sets | Reps | Focus |
|---|---|---|---|---|
| Barbell Bent-Over Row | Barbell | 4 | 12–15 | Compound Thickness |
| Dumbbell Floor Pullover | Single Dumbbell | 3 | 12–15 | Lat Stretch (Width) |
| Single-Arm Dumbbell Row (Strict) | Single Dumbbell | 3 | 12–15 (per side) | Mid-Back Isolation |
| Barbell Bicep Curl (Controlled) | Barbell | 3 | 12–15 | Bicep Mass |
| Dumbbell Hammer Curl (Neutral Grip) | 2 Dumbbells | 3 | 12–15 | Forearm/Peak |
| Dumbbell Concentration Curl | Single Dumbbell | 3 | 12–15 (per side) | Bicep Isolation |
| CORE PROTOCOL | ||||
| Hanging/Floor Leg Raises | None | 3 | 12–15 | Lower Abs |
🏗️ Day 3: Legs & Calves
"The power source of the system. High reps and deep stretches are mandatory."
| Exercise | Equipment | Sets | Reps | Focus |
|---|---|---|---|---|
| Goblet Squat (Heavy) | Heavy Dumbbell | 4 | 15–20 | Quad/Glute Mass |
| Barbell Romanian Deadlift (RDL) | Barbell | 3 | 12–15 | Hamstring Length |
| Dumbbell Split Squat (Rear Foot Elevated) | 2 Dumbbells | 3 | 12–15 (per leg) | Unilateral Volume |
| Glute Bridge or Hip Thrust | Barbell or DB | 3 | 15–20 | Glute Contraction |
| Standing DB Calf Raise | 1-2 DBs/Step | 3 | 15–20 | Gastrocnemius (Peak) |
| Seated Dumbbell Calf Raise | 1 DB/Step | 3 | 15–20 | Soleus (Mass) |
| CORE PROTOCOL | ||||
| Plank (Weighted) | None/DB | 3 | 45–60 seconds | Core Stability |
🔺 Day 4: Shoulders & Rear Delts
"Isolate the side and rear heads. They define the aesthetic output."
| Exercise | Equipment | Sets | Reps | Focus |
|---|---|---|---|---|
| Standing Barbell Shoulder Press | Barbell | 4 | 12–15 | Overhead Strength |
| Dumbbell Lateral Raise (Strict) | 2 Dumbbells | 4 | 15–20 | Side Delt Width |
| Dumbbell Front Raise | 2 Dumbbells | 3 | 15–20 | Front Delt Isolation |
| Dumbbell Bent Over Reverse Fly | 2 Dumbbells | 4 | 15–20 | Rear Delt Density |
| Seated Dumbbell Lateral Raise (Superset) | 2 Dumbbells | 3 | 20+ | High-Rep Burnout |
| CORE PROTOCOL (TVA Focus) | ||||
| Windmills or Turkish Get-up Practice | DB/None | 3 | 10 (per side) | Transverse Ab. |
| Weighted Plank Drag | DB/Plate | 3 | 30s | Anti-Rotation |
⚠️ Caution: Optional Side Bend - Single-DB Side Bend is optional. Perform with light weight and strict form. High volume/heavy weight can lead to spinal compression and potentially thicken the waistline (obliques).
🔋 Day 5: Arms, Traps & Abs
"High volume day. Chase the intramuscular pump for maximum cell swelling."
| Exercise | Equipment | Sets | Reps | Focus |
|---|---|---|---|---|
| Barbell or Dumbbell Shrugs | Barbell/DB | 4 | 15–20 | Trap Thickness |
| Dumbbell Overhead Tricep Extension | 1 DB (both hands) | 3 | 15–20 | Tricep Volume |
| Barbell Bicep Curl (Strict) | Barbell | 3 | 15–20 | Bicep Volume |
| Dumbbell Tricep Kickback (Squeeze) | 2 Dumbbells | 3 | 12–15 | Lateral Head Focus |
| 🔄 Zottman Curl | 2 Dumbbells | 3 | 12–15 | Forearm/Brachialis |
| AB ISOLATION | ||||
| Cable/DB Ab Crunch (Kneeling) | DB/None | 3 | 15–20 | Max Contraction |
| Bicycle Crunches (Slow & Controlled) | None | 3 | 15–20 (per side) | Rotational Abs |
📅 Weekly System Log
| Cycle Day | Protocol |
|---|---|
| Day 1 | Chest & Triceps |
| Day 2 | Back & Biceps |
| Day 3 | Legs & Calves |
| Day 4 | REST / Active Recovery |
| Day 5 | Shoulders & Rear Delts |
| Day 6 | Arms, Traps & Abs |
| Day 7 | REST |
✅ System Reboot
- Active Recovery (5 Min): Light movement to clear metabolic waste.
- Static Stretching (10 Min): Target stretched muscles (pecs, lats, hams) with 20–30 second holds.
- Nutrition/Hydration: Immediate post-workout protein and carbohydrate intake is critical for growth phase.