damonm

----DFHT Created by Matt Reynolds AKA Animal Mass
*8-Week Program
*For Advanced Lifters only he says, but It looks good so I wanted an opinion
*3 weeks loading/ 1-week unloading/ repeat
*Reynolds says "You have to be able to bench 1.5x your body-weight and Squat at least the same."
*Muscles worked 2x a week

Session A: Sunday Upper
1) Low Incline Bench 3x5
2) Close-grip Bench Press 1x8
3) chest Dips 2x10
4) 1-Arm Dumbell Extensions 2x10
5) Seated Military Press 3x5
6) DB OH Press 2x8
7) BB Rows 3x8
8) Lat Pull-downs 2x10
9) Upright Rows 2x10
10) BB curls 2x10
11) DB curls 2x8

Session B: Monday Lower
1) Squats 5x5
2) Cleans 3x5
3) SLDL 2x8
4) Leg curl/EXT. Superset 3x10
5) Calves 3x10
6) Weighted Abdominals 3x10
7) Hyper-extensions 3x10

Session C: Wednesday Upper
1) Decline DB 3x8
2) Flat Fly 2x8
3) Push Press 3x3-5
4) Pull-ups (Wide or Hammer Grip) 3xFailure
5) Seated Cable Rows 2x8
6) Cable Lateral Raises (Rear&Side delts) 2x10
7) Decline Skull-crusher 2x8
8) BB Curls 3x5
9) Straight Bar Push-Downs 2x10
10) Hammer Curls 2x8
11) Rotator Work

Session D: Lower Thursday
1) Squats 3x10
2) Deadlifts 4x5
3) Shrugs (DB/BB/Machine) 2x20
4) Front Squats 2x8
5) Leg Press 2x10
6) Calves 1xFailure
7) Weighted Abdominals 3x10
8) Hyper-extensions 3x10

------Power-Building (Inspired by Layne Norton And Warbird)
*Abs will be done 2-3x a week
*All Workout (A)s will be done on weeks 1,3,5,7
*All Workout (B)s will be done on weeks 2,4,6,8
*8-Week Program
*Full-Body Strength Day
*Hypertrophy Days
*Muscles worked 2x a week

Sunday: Full Power-3x5
-Barbell Bench Press
-Barbell Rows
-Military Press
-Squat (ATG)
-Stiff Leg Deadlift
-Hang Cleans

Tuesday: Chest/ Back (Workout A) 12 sets - Chest/ 12 sets - Back
1) Incline Bench 3x8
2) Dips 3x10
3) DB Bench 3x8
4) Incline Flye 3x10
5) T-Bar Rows 3x8
6) Lat Pulls 3x10
7) BB Row 3x8
8) WG-Seated Cable Row 3x10

Wednesday: Legs/ Shoulders (Workout A) 12 sets for legs and shoulders
1) Deadlift 3x5
2) Front Squat 3x8
3) Leg Press 3x10
4) Leg Curl/ Ext. ? 3x10
5) DB Press 3x8
6) Side Raise 3x10
7) Rear Delt Flye 3x10
8) BB Upright Row 3x10

Thursday: Arms/ Traps (Workout A) 9 sets for triceps/ 9 sets for biceps/ 3 sets for traps
1) CG Bench 3x8
2) BB Curl 3x8
3) DB Curl 2x10
4) Decline Skull-Crusher 2x10
5) Hammer Curl 2x10
6) Push-Down 2x10
7) 1-Arm Preacher 2x10
8) 1-Arm Extension 2x10
9) DB/BB/Machine Shrugs 3x10

Chest/ Back (Workout B)
1) Decline DB 3x8
2) Incline DB 3x8
3) Incline Smith 3x10
4) Pec-Deck 3x10
5) V-BAR rows 3x8
6) DB Row 3x8
7) CG-Seated Cable Row 3x8
8) Reverse Pull-Down 3x10

Legs/Shoulders (Workout B)
1) Deadlift 3x5
2) Front Squat 3x8
3) Leg Press 3x10
4) Leg Curl/ Ext. ? 3x10
5) Cable Side Raise 3x10
6) Arnold Press 3x8
7) Shoulder Press Machine 3x10
8) Reverse Pec-Deck 3x10

Day 3: Arms/ Traps (Workout B)
1) HS Dips 3x8
2) EZ Curl 3x8
3) Incline DB Curl 2x10
4) Decline Skull-Crusher 2x10
5) Hammer Curl 2x10
6) Push-Down 2x10
7) 1-Arm Preacher 2x10
8) 1-Arm Extension 2x10
9) Shrugs 3x10

So guys, long post. which is better at my level for both strength and hypertrophy? Help me out guys, I need my final decision by tonight.

STATS:
AGE: 15
weight: 193
height: 6'1
Bench-225 max
squat-225x5
Deadlift-310 max

uncle ruckus