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@yahleel I start working on a variation when I can do between 5-6 reps, best way is to begin with some reps in reserve (2 or 3 reps minus your máx), so, lets say my máx is 6, begin with 3x4, then next week 3x5, next 3x6, next 3x7, now your máx is much more than 6, you can take a deload and...

@dontdosadness Thanks for the answer, I think so many exercises with straight sets would be a long routine but I liked the organization, the rep progression part is very good, I would only add a session on deload, especially on the plateu part The frequency templates and spreadsheet are very...

@dontdosadness Hey, that is nice, I didn`t understood the rest times, it is straight sets instead of supersets?

@childofgod49 Yes, but lower the reps to 3x5 or 5x5 when adding weight

@childofgod49 Hey, looks good but I would go higher reps on the pullups before adding weight like from 3x5->10 then go to 5x5 and add weight slowly

@childofgod49 How is your program? If you have been training consistent for a while maybe you need a deload week Here is how I normally program my workouts, let's use your 7 rep max as example, I would do this 2x/week: Week 1: 3x5 Week 2: 3x6 Week 3: 3x7 Week 4: deload and remeasure your...

@123vicky Based on research the rep range for hypertrophy is 6-30 going 3-0 reps close to failure