When we think of hypertrophy or muscle building, most of us tend to think body building style programs, where the goal is to exhaust a particular muscle group through several different exercises with an absurd amount of reps to crank the volume up. For a change try to mix things up utilising all over compound movements, in higher rep ranges, working all the muscle groups in one session.
These types of exercises are usually reserved for the lower rep ranges (1-5), simply because you can lift a hell of a lot more thereby forcing your body to grow, in order to adapt to the new strains that’s being placed upon it. However there is nothing wrong, to be fair it is often avoided, doing higher reps (8-12+) with exercises such as the squat and deadlift. The reason why it tends to be avoided by most gym goers is simple. Its hard.
Squats : 3 x 12
Bench Press : 3 x 12
Deadlift : 3 x 10
Shoulder Press : 3 x 10
Calf Raise : 3 x 15
Pull Up : 3 x 10
Weighted Crunch : 3 x 15
Shrugs : 3 x 12
Try this workout I had programmed earlier on in the week. By no means is it anything special, but it will make you realise just how challenging it can be working the whole body at once with significant weight is. The format is sets x reps. All major exercises (Squat, Deadlift, Bench, Press) are to be done at 70% of 1 RM. Calf raise, shrugs, pull ups and weight crunches are to be done as heavy as possible for the given rep range. To make the workout even more challenging, consider super setting (Doing two exercises back to back with no rest) opposing muscle groups, for example squats and bench press. Try it, see how you get on.