Ultimate Hypertrophy

| Movement

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 reps

    DAY 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 reps

    Day 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 reps

    Day 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 reps

    Day 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 reps

  • WEEK 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 reps

    Day 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 reps

    Day 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 reps

    Day 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 reps

    Day 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 reps

  • Written by Performance Coach Alex

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