Ultimate Hypertrophy
The aim of this program is to build muscle and strength with high intensity workouts.
The key is to choose a weight that you are going to struggle with completing the last 2 repetitions.
Do not go too heavy so that your form is not correct as this will increase chances of injury. The weight that you choose should be difficult to complete the given reps with good form.
In this program we are working each muscle twice per week for maximum results, ensuring every set and rep count. Every second week we are slightly changing some exercises to surprise the muscle.
It is important to remember during your workouts, the negative portion of the rep should ideally take 3 seconds to complete, and the positive portion should take 1. The most amount of muscle damage occurs during the negative portion of the rep, so it is best to try and emphasise this technique.
Strength training is the best possible way to burn calories, so I strongly encourage everyone to try this program who is wanting to look more defined and increase strength. The number one rule to remember is to train with intensity while upholding correct form.
WEEK 1 + WEEK 3
Day 1: Legs
Warmup: 15x Bodyweight squats
Barbell Back Squat: 3 sets 8-12 reps
Hack Squat: 3 Sets 8–12 reps
Romanian Deadlift: 3 Sets 8-12 reps
Leg Extension: 3 Sets 8-12 reps
Calf Raises on Leg press: 3 sets 25 repsDAY 2: CHEST + TRICEPS
Warmup: 15x push ups
Barbell Bench Press: 3 sets 8-12 reps
Incline Dumbbell Press: 3 sets 8-12 reps
Decline Cable Chest Fly: 3 sets 8-12 reps
Triangle Push ups: 3 sets 8-12 reps
Tricep Pulldown: 3 sets 8-12 repsDay 3: Back + Biceps
Warmup: 2 Mins moderate Intensity on Rower
Wide Grip Pull up: 3 sets 8-12 reps
Barbell Bent Over Row: 3 sets 8-12 reps
Narrow Grip Lat Pulldown: 3 sets 8-12 reps
Seated Row: 3 sets 8-12 reps
Hammer Curl: 3 sets 8-12 reps
Preacher Curl: 3 sets 8-12 repsDay 4: Shoulders + Abs
Warmup: Cable Rotator Cuff Exercises
Dumbbell Shoulder Press: 3 sets 8-12 reps
Dumbbell Lateral Raises: 3 sets 8-12 reps
Face Pulls: 3 sets 8-12 reps
Dumbbell Shrugs: 3 sets 8-12 reps
Hollow Body Hold: 3 sets (As long as Possible) 1 min rest between sets
Hanging Leg Raises: 3 sets 15-20 repsDay 5: Full Body
Barbell Deadlift: 3 sets 8-12 reps
Front Squat: 3 sets 8-12 reps
Chin Ups: 3 sets 8-12 reps
Dumbbell Chest Press: 3 sets 8-12 reps
Standing Barbell Bicep curl: 3 sets 8-12 reps
Skull Crushers: 3 sets 8-12 repsWEEK 2 + 4
Day 1: Legs
Warmup: 15x Bodyweight squats
Leg Press: 3 sets 8-12 reps
Front Squat: 3 Sets 8–12 reps
Bulgarian Split Squat: 3 Sets 8-12 reps (Each Leg)
Hamstring Curl: 3 Sets 8-12 reps
Calf Raises on Leg press: 3 sets 25 repsDay 2: Chest + Triceps
Warmup: 15x push ups
Dumbbell Chest Press: 3 sets 8-12 reps
Incline Bench Press: 3 sets 8-12 reps
Bodyweight Dips: 3 sets 8-12 reps
Pec Deck: 3 sets 8-12 reps
Tricep Dumbbell Kickbacks: 3 sets 8-12 repsDay 3: Back + Biceps
Warmup: 2 Mins moderate Intensity on Rower
Chin up: 3 sets 8-12 reps
Dumbbell Bent Over Row: 3 sets 8-12 reps
Horizontal Pull up: 3 sets 8-12 reps
Dumbbell Pullover: 3 sets 8-12 reps
Dumbbell Bicep Curl: 3 sets 8-12 reps
Alternating Hammer Curl: 3 sets 8-12 repsDay 4: Shoulders + Abs
Warmup: Cable Rotator Cuff Exercises
Barbell Shoulder Press: 3 sets 8-12 reps
Dumbbell Front Raises: 3 sets 8-12 reps
Rear Delt Fly: 3 sets 8-12 reps
Trap Bar Shrugs: 3 sets 8-12 reps
Plank: 3 sets (As long as Possible) 1 min rest between sets
V-ups: 3 sets 15-20 repsDay 5: Full Body
Barbell Deadlift: 3 sets 8-12 reps
Barbell Lunges: 3 sets 8-12 reps (Each Leg)
Pull Ups: 3 sets 8-12 reps
Chest Press Machine: 3 sets 8-12 reps
Hammer curl: 3 sets 8-12 reps
Tricep Rope Pulldown: 3 sets 8-12 repsWritten by Performance Coach Alex
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