Final version of the program

Inspired by a few sources, including couple of Russian books and Specific Hypertrophy Training website.

The program revolves around three microcycles, 6 session each: 15, 10 and 5 reps. The cycle starts around 55-60% of corresponding Rep Max and progresses over the course of the microcycle to a new high. After that - microcycle with lower rep range and so on. After three cycles are completed - a week of deloading.

Selection of exercises for the program:

15 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Curls

TBDL

10 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins

TBDL

5 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins
TBDL

Chins are too taxing for me for two sets of 15 reps, so I replaced them with curls for the time being for that cycle.