Hypertrophy Program Recommendation 3 days for 3 to 4 weeks

[belawyer]

What is a good 3 day week hypertrophy program for someone who has been hardcore starting strength for about 6 months now?

Sorry if there are already several other post with this same question. If so, just direct me to the other threads. I just didn't have time to waste hours of my employer's time surfing fitness forums and I wanted to start a hypertrophy cycle tomorrow.

I want to switch it up for 3-4 weeks and do the "bodybuilding thing". Here are my current statistics:

BW 200
Squat 3 x 5 x 350
Bench 3 x 5 x 275
Deadlift 1 x 5 x 390
Press 3 x 5 x 165
Power Clean 3 x 5 x 240

[Les Hahn]

Some of the powerlifters I work out with are pretty "ripped" and follow more of a powerbuilding style routine. They still do the main lifts based off of a percentage, but most of their assistance exercises are are done in a high rep range. They also have a light day for the main lifts which is usually 10's and 20's, so again, more hypertrophy based. This isn't a straight BB program, but they manage to look bigger and are elite powerlifters too. Kind of the best of both worlds.

They do a 4 day routine (split), but I'm sure you could do the same sort of thing with 3 days. There program looks something like this:

M- Heavy bench (percentage based), 4-5 assitance exercises done in a higher rep range. We do stuff like Hammer Strength Rows, Pulldowns, DB Incline Press, Shoulder Press, etc. Pick what you need to work on.

T- Lighter volume leg day (10's for squat, 10's for DL, sometimes DE work in there), 2-3 assistance exercises, again pick what you like, could be leg press etc, use higher reps.

Th- Lighter volume upper body day (closegrip bench 10's), 4-5 assistance exercises

Fri/Sat Heavy Lower body day, percentage of max for Squat and DL, 1-2 assistance exercises.

They do a lot more than me, but I sort of model my training after it. I do less assistance stuff and focus on a few other lifts that they don't (OHP).

[Regin Smidur]

You could so Layne Norton's PHAT. You could also do 5/3/1 for powerlifters, working up to a heavy single, doing the 5/3/1+ set as a back off, then hitting up 2-4 high rep, minimal rest assistance exercises.

[Tom Campitelli]

You are probably going to need more than 3 or 4 weeks in order to see results.

[Joe Brock]

I'm a big advocate of 5/3/1 with "Big But Boring" assistance work. It's higher reps on your extra lifts, but it'll keep you strong(er).

[Regin Smidur]

I didn't see the 4 week part of your OP. In that case, maybe smolov squats + bench?

[FKYT]

5/3/1 has a couple of templates that are meant to pack on size. Joe Brock mentioned "Boring But Big" above, and there's a bodybuilding one as well. 5/3/1 is normally a 4 day per week program, but can be configured for 3 days if needed by putting, say, the OHP and deadlift 5/3/1 days on the same day.

[FatButWeak]

Have you completed your SS novice/linear progression? If not, make sure you milk all you can out of linear progression on the big five.

Then, I would reduce all my weights by 20% and start a new linear progression with that weight, only instead of 3 sets of 5 reps, start doing 3 sets of 8-10 reps. The big five lifts plus pullup and straight bar curls at reps that induce hypertrophy can be continued in a linear form at higher reps for bodybuilding purposes.

Once you complete that linear progression, you will need to stary playing around with more complicated programming. But for now, I would stick with linear programming and just go with a higher rep ranger. Don't overdose on bobybuilding style single joint concentration exercises until you are so massive that the deficiency in your (let's say) rhomboids becomes apparent.

[snailfacts]

5/3/1 has a couple of templates that are meant to pack on size. Joe Brock mentioned "Boring But Big" above, and there's a bodybuilding one as well. 5/3/1 is normally a 4 day per week program, but can be configured for 3 days if needed by putting, say, the OHP and deadlift 5/3/1 days on the same day.

I came here to recommend BBB as a hypertrophy program. I though that this was the bodybuilding variation of 5/3/1. Is there a different one I don't know about?

[FKYT]

I came here to recommend BBB as a hypertrophy program. I though that this was the bodybuilding variation of 5/3/1. Is there a different one I don't know about?

There's a "Bodybuilder Template" in this article: http://www.mensfitness.com/fitness/w...531-variations