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Home » Programs » 12 Week Powerlifting & Strength Programs » Starscream: 12 Week Hypertrophy Program (5 Day)

Starscream: 12 Week Hypertrophy Program (5 Day)

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By Kyle Risley
Last updated June 22, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program.

Table of Contents

  • 1 Starscream Overview
  • 2 Starscream General Notes
  • 3 Starscream Program Spreadsheet

Starscream Overview

Starscream is a 12 week hypertrophy program, training 5 days per week. It’s set up as a 5 day body part split, working the following muscle groups each day:

  • Monday: chest/triceps (bench)
  • Tuesday: hamstrings/glutes (deadlift)
  • Wednesday: shoulders/triceps (incline bench press)
  • Thursday: quads/core/abs (squat)
  • Friday: chest/triceps (bench press)

If that’s a little too high frequency for you, check out a collection of 4 day splits.

Starscream General Notes

The program comes with the following notes within the spreadsheet:

  • This is a hypertrophy program. Maxes are listed just for record-keeping. If you set new maxes, that’s cool, but it’s not designed for that.
  • Set true maxes in pounds on the Master sheet, cells C4:C7
  • If you don’t use Freedom Units (lb) and want the rounding to work properly, change cell C7 on the Master sheet to 2.5 and enter weights in commie units (kg).
  • Change the date in cell A13 on the Master sheet if you want the dates to be accurate.
  • YOU SHOULD NEVER HAVE ANY GRINDERS ON THE MAIN LIFTS ON THIS PROGRAM. Keep the big 3 conservative, not aggressive.
  • Log your top set every day. Backoff weights will calculate a range based on what you hit that day.
  • When doing backoff work, choose set/rep ranges and weight based on what feels good that day. Choosing lighter weights should allow you to do higher sets/reps, but listen to your body.
  • Don’t be afraid to increase/decrease volume from week-to-week. Waving volume can be good for recovery/progress.
  • Sub assistance work as desired to hit weak points, or drop back work on certain days if you’re dying.

Starscream Program Spreadsheet

Another killer spreadsheet from /u/benchpauper!

Starscream (autoregulated hypertrophy program) | LiftVault.com

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 12 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1

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