13 Apr 2026
Maximum Hypertrophy: 6-Day Training Program
Derived from biomechanical force analysis of 1,619 exercises. Every exercise choice is justified by its sub-scores across six biomechanical dimensions.
Program Structure: Push / Pull / Legs (×2)
| Day | Focus | Primary Levers Loaded |
|---|
| Day 1 | Push A (Chest, Shoulders, Triceps) | Shoulder joint, elbow joint |
| Day 2 | Pull A (Back, Biceps, Forearms) | Shoulder joint, elbow joint, wrist joint |
| Day 3 | Legs A (Quads, Hamstrings, Calves) | Hip joint, knee joint, ankle joint |
| Day 4 | Push B (Shoulders, Chest, Triceps) | Shoulder joint, elbow joint |
| Day 5 | Pull B (Back, Biceps, Rear Delts) | Shoulder joint, elbow joint |
| Day 6 | Legs B + Core (Quads, Hams, Calves, Abs, Neck) | Hip, knee, ankle, lumbar spine |
| Day 7 | Rest | Recovery and adaptation |
Why PPL? Each body part is trained twice per week. The split groups muscles by their lever systems — push days use elbow extension and shoulder flexion/adduction levers; pull days use elbow flexion and shoulder extension levers; leg days use hip and knee levers.
Day 1 — Push A (Chest, Shoulders, Triceps)
Chest
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | High Pulley Chest Lateral | 74 | A | Top-scoring chest exercise. Cable maintains constant pec tension through full adduction ROM. Lever ratio 6:1. |
| 2 | Incline Dumbbell Fly | 67 | B | Incline angle shifts stress to clavicular head. Fly pattern maximizes stretch-under-load at the bottom (12/15). |
| 3 | Medium Grip Incline Barbell Bench Press | 65 | B | Compound movement. Barbell allows micro-loading for progressive overload (15/15). 6:1 pec lever ratio → 100 kg creates ~600 N of pec tension. |
Shoulders
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Standing Low Pulley Deltoid Raise | 84 | A | Third-highest score in entire database. 20:1 mechanical disadvantage — 5 kg creates ~1,000 N of deltoid tension. |
| 5 | Seated Back Supported Low Pulley Alternated Front Deltoid Raise | 79 | A | Front deltoid isolation with back support. Cable tension 19/20. 12:1 lever ratio. |
Triceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 6 | Incline Close Grip Barbell Triceps Curl | 76 | A | Top-scoring triceps exercise. Incline stretches the long head under load (12/15). 10:1 triceps lever ratio. |
| 7 | Standing Two Arm Triceps Press Down on High Wall Pulley | 75 | A | Cable maintains tension at lockout. Joint safety 13/15. |
Day 1 total: 7 exercises, ~45–55 minutes
Day 2 — Pull A (Back, Biceps, Forearms)
Back
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | Medium Grip Rear Lat Pulldown | 78 | A | Constant resistance through the 9:1 lat lever system. Rear pulldown emphasizes scapular retraction. |
| 2 | Seated Floor Low Lat Pull-In on Low Wall Pulley | 77 | A | Horizontal pull targeting lower lats. Constant cable tension throughout. |
| 3 | Stiff Legged Barbell Dead Lift | 69 | B | 10:1 erector spinae lever ratio → ~14,000 N at 200 kg. Progressive overload 15/15. |
Biceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Incline Face Away Low Pulley Alternated Biceps Curl | 76 | A | Maximum stretch on biceps long head. 5:1 lever → 10 kg generates ~500 N. Stretch-under-load: 13/15. |
| 5 | Kneeling Scott Bench Reverse Grip Bar Curl on Low Pulley | 78 | A | Highest-scoring biceps exercise. Scott bench eliminates momentum. Cable tension 19/20. |
Forearms
| # | Exercise | Score | Grade | Rationale |
|---|
| 6 | Low Pulley Bar Standing Face Away Palms Up Wrist Curl | 78 | A | 7:1 lever ratio with 1–2 cm moment arms. Cable maintains tension at full wrist flexion. |
Day 2 total: 6 exercises, ~40–50 minutes
Day 3 — Legs A (Quads, Hamstrings, Calves)
Quadriceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | Barbell Breathing Squat | 74 | A | The only A-grade quad exercise. Three lever systems (hip, knee, ankle). 5:1 quad ratio + 100 kg bar → 6,000–8,000 N per leg at parallel. |
| 2 | Medium Stance Top Pad Leg Press | 69 | B | Machine-based, higher joint safety (13/15). Eliminates spinal compression. |
| 3 | Barbell Alternated Front Lunge | 69 | B | Unilateral loading corrects imbalances. Hits quads, hamstrings, glutes through large ROM. |
Hamstrings
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Stiff Legged Barbell Good Morning | 73 | A | Loads hamstrings at the hip joint with 10:1 lever ratio. Maximizes hamstring stretch-under-load. |
| 5 | Low Wall Pulley Thigh Biceps Curl | 60 | B | Loads hamstrings at the knee — complementary lever to the good morning. Cable provides constant tension. |
Calves
| # | Exercise | Score | Grade | Rationale |
|---|
| 6 | Standing Barbell Toe Raise | 54 | C | 2:1 lever ratio — needs extreme loading. Standing loads gastrocnemius. Progressive overload 15/15. |
| 7 | Seated Barbell Toe Raise | 53 | C | Bent knees remove gastrocnemius, isolating soleus. Both needed for complete calf development. |
Day 3 total: 7 exercises, ~50–60 minutes
Day 4 — Push B (Shoulders, Chest, Triceps)
Shoulders (priority — highest-scoring muscle group)
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | Lying Floor Low Pulley Deltoid Raise | 86 | S | Highest-scoring exercise in the entire 1,619-exercise database. Eliminates all momentum. Full 20:1 lever disadvantage. |
| 2 | Seated High Pulley Rear Deltoid Lateral Pull | 79 | A | Rear delt isolation, 12:1 ratio. Seated prevents sway. |
| 3 | Low Pulley Facing Front Three Way Deltoid Raise | 78 | A | Front, side, and rear delts in one movement. Breadth: 11/15. |
Chest
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Low Pulley Chest Lateral | 74 | A | Cable fly from low angle — constant pec tension at the stretched position. Stretch-under-load: 11/15. |
| 5 | Flat Dumbbell Fly | 65 | B | Wide arc creates maximum horizontal adduction moment at the bottom. |
Triceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 6 | Kneeling Close Grip Barbell Triceps Curl | 76 | A | Kneeling position changes gravity angle relative to forearm lever. 10:1 ratio. |
| 7 | Seated Back Supported Two Arm Triceps Press Down on High Pulley | 75 | A | Cable pressdown isolates lateral and medial heads. Seated back support prevents lean. |
Day 4 total: 7 exercises, ~45–55 minutes
Day 5 — Pull B (Back, Biceps, Rear Delts)
Back
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | Pullover on Nautilus Type Machine | 79 | A | Highest-scoring back exercise. Cam matches lat's strength curve. Eliminates grip as limiting factor. |
| 2 | Wide Grip Rear Lat Pulldown | 78 | A | Wide grip creates longer moment arm at shoulder, loading upper lat fibers. |
| 3 | Close Grip Straight Arm Barbell Pullover Across Bench | 73 | A | Loads lats at maximum shoulder flexion stretch. Cross-bench increases ROM. Stretch-under-load: 11/15. |
Biceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Lying Floor Face Forward Two Arm Curl on High Wall Pulley | 74 | A | Biceps loaded at maximum shoulder extension — long head fully stretched. Stretch-under-load: 12/15. |
| 5 | Seated Concentrated Bar Curl on Low Pulley | 71 | B | Concentration curl eliminating front deltoid recruitment. All tension through the 5:1 lever. |
Rear Delts / Traps
| # | Exercise | Score | Grade | Rationale |
|---|
| 6 | Lying Floor Low Pulley Rear Deltoid Circle | 78 | A | Rear delt isolation through multiple angles. Lying eliminates trap compensation. 12:1 lever ratio. |
| 7 | Universal Machine Shoulder Shrug | 71 | B | Trapezius loading with constant machine tension, unlike barbell shrugs. |
Day 5 total: 7 exercises, ~45–55 minutes
Day 6 — Legs B + Core + Neck
Quadriceps
| # | Exercise | Score | Grade | Rationale |
|---|
| 1 | Close Stance Top Pad Leg Press | 69 | B | Close stance shifts tension to vastus lateralis. Machine-based for joint safety. |
| 2 | Flat Footed Wide Stance Barbell Squat to Bench | 65 | B | Wide stance increases adductor moment arm (inner thigh). Bench standardizes depth. |
Hamstrings
| # | Exercise | Score | Grade | Rationale |
|---|
| 3 | Barbell Front Lunge | 69 | B | Eccentric hamstring loading during descent. Deep hip flexion for maximal stretch. |
Calves
| # | Exercise | Score | Grade | Rationale |
|---|
| 4 | Standing Barbell Alternated Toe Raise | 54 | C | One leg at a time doubles effective load per calf. Critical for the 2:1 ratio. |
Core / Abdominals
| # | Exercise | Score | Grade | Rationale |
|---|
| 5 | Standing Low Pulley Front Leg Raise | 77 | A | Highest-scoring core exercise. Cable-loaded leg raise, lower abdominal lever ratio: 8:1. |
| 6 | Incline Low Pulley Side Leg Raise | 73 | A | Oblique isolation with cable tension. Lateral raise matches oblique line of pull. |
| 7 | Weighted Decline Bench Sit-Up | 62 | B | Upper abdominals with added weight. Decline angle maintains tension at the top. |
Neck
| # | Exercise | Score | Grade | Rationale |
|---|
| 8 | Seated Back Supported Head Harness Low Pulley Neck Resistance | 69 | B | Best-scoring neck exercise. Head harness + pulley for constant tension. 4:1 ratio. |
Day 6 total: 8 exercises, ~50–60 minutes
Weekly Volume Summary
| Body Part | Exercises/Wk | Sets/Wk | Lever Ratio | Note |
|---|
| Shoulders | 5 | 15–20 | 12–20:1 | Highest tension per kg — light loads, strict form |
| Chest | 5 | 12–16 | 6:1 | Mix cables (constant tension) with barbell (overload) |
| Back | 6 | 16–20 | 9:1 | Largest muscle — handles highest volume |
| Triceps | 4 | 12–16 | 10:1 | High internal tension — moderate weight, full ROM |
| Biceps | 4 | 10–14 | 5:1 | Moderate ratio — benefits from variety of angles |
| Quads | 4 | 12–16 | 5:1 | Multi-joint compounds — heavy progressive overload |
| Hamstrings | 3 | 8–12 | 10:1 | Must load at BOTH hip and knee joints |
| Calves | 3 | 12–20 | 2:1 | Needs extreme volume, slow eccentrics |
| Core | 3 | 8–12 | 7–8:1 | Cable-based for constant tension |
| Forearms | 1 | 4–6 | 7:1 | Small muscles — fatigue quickly |
| Neck | 1 | 4–6 | 4:1 | Low volume, steady progression |
How the Scoring Drove Every Decision
Why cables appear so often
67% of S+A exercises use cables because they score 19/20 on tension continuity. Free weights only resist gravity (straight down), creating dead spots wherever the limb aligns vertically. Cables pull from a fixed direction regardless of joint angle, maintaining the torque equation's value throughout.
Why compound barbell movements are still included despite lower grades
The barbell squat scores 74 (A) and barbell bench press scores 65 (B) — lower than cable isolation work. But they provide: progressive overload potential (15/15) and muscle activation breadth (11–13/15). Cables are better tension generators per muscle, but compounds are better total stimulus per minute.
Why exercise order matters
Each day starts with the highest-scoring exercise for the priority muscle group. Placing A-grade cable isolation first (when fresh) and B-grade compounds second is reversed from traditional programming — but the cable exercises create more muscle tension per rep.
Why calves are programmed differently
The calf's 2:1 lever ratio is the most mechanically efficient in the body. To create a growth stimulus: heavy loads, high reps (15–25), slow eccentrics (3–5 seconds), and high frequency.
Why the program avoids certain exercises
Absent: behind-the-neck presses (joint safety 7/15), barbell upright rows (9/15), heavy barbell good mornings (9/15), power cleans/snatches (7–8/15). Joint injuries interrupt decades of consistent overload more than any exercise variation helps.
Progression Protocol
| Equipment Type | Score | Progression Method |
|---|
| Barbell (15/15) | Add 1–2.5 kg when all sets hit rep target | Linear periodization |
| Machine (14/15) | Move one pin on the stack (2.5–5 kg) | Same |
| Cable (13/15) | Move one pin or add magnetic micro-plate | Same |
| Dumbbell (11/15) | Increase reps first, then move up 2.5 kg | Double progression |
| Bodyweight (5/15) | Add tempo (3-1-3 count), then add weight vest | Tempo progression |
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