Hypertrophy Program (8 Week)
Overview: 5 days/ Week, Body part specific training program targeted to audiences looking to build muscle and improve
body composition.
Best results will be seen when a proper diet and cardio regimen are implemented as well!
Tips: ~1g of protein/ lb of bodyweight
Time your carbohydrates around your training.
-Pre and post for optimum nutrient intake.
Stay hydrated! Water is essential to life…and performance.
Optional Cardio:
Add in 1-2 sessions of HIIT training cardio if you have no medical limitations
10-12 minutes is plenty of time to get a quick “interval style” session in.
15-30 sec “sprint pace” followed by 1 min to 1:30 min “recovery pace”
-can be done on treadmill, bike, rower, stairstepper, with KB, sled, etc.
-jumping rope, boxing
Schedule:
Day 1- Legs
Day 2- Chest and Triceps
Day 3- Back and Biceps
Rest
Day 4- Shoulders
Day 5- Arms and Abs
Rest
Warming up/ Stretching:
Make sure you take 10-15 minutes pre training to get your body ready to work! There are many different methods of
“warming up” that people all find helpful, just find what works for you to get you good and loosened up and blood to your
muscles.
Examples: Dynamic stretching, Foam rolling (Can use a more aggressive PVC style foam roller for added
pressure, mobilization drills, band flossing etc.
Just make sure that any areas that need to be addressed are before loading any resistance to movements!
Day 1: Legs
Standing Calf raises 3x15
*Squeeze 2 ct at the top
*Done at the beginning of workout (focus)
Slow descent squats 3x8-10
*Can be substituted with Smith Machine slow descent squats for any lifting limitations
*Main focus is controlling the descent with 6-8 second count and exploding up out of the hole
*Time under tension is the focus
Dumbbell Romanian Deadlifts 3x8-10
*Control the descent and squeeze gluten hard at the top
Leg Press 3x15,12,10
*As reps decrease, weight added increases
*Toes pointed slightly out and shoulder width stance
Calf raises to be done on Leg Press 2x10
*Squeeze 2 ct at top and squeeze 2 ct at the bottom
*Stretch calves after each set on toe elevated platform
Lying single leg hamstring curl 3x10
Bonus set 4th SET- Both legs together and burn out to failure
*focus on controlling the weight down slow
Hanging knee/Leg Raise 2x20
*Foam roll quads, calves and hamstrings at the end of workout while cooling down
*Post workout nutrition!
Day 2: Chest and Triceps
Slow Descent Barbell Bench Press 3x8-10
*Can be substituted with Smith Machine slow descent bench press for any lifting limitations
*Main focus is controlling the descent with 6-8 second count and exploding up off the chest
*Time under tension is the focus
Incline Dumbbell Bench Press 3x8-10
Superset with
Incline Dumbbell flies 3x10-12
Dips 3x8-10
*If Bodyweight is too easy, add weight to make the move challenging.
*If bodyweight is too hard, add assistance with a band or use an assisted machine
Skull crushers using EZ Bar 3x8-10
*Lying on flat bench and coming towards nose
*Move also referred to as “Nosebreakers”
Hammer strength decline Press 3x12,10,8
*As reps decrease, weight increases
*Squeeze 2 count in the middle at the top of each rep
*Stretch chest after each set
Cable cross over 3x10 full reps with 10 pulses
*After the first 10 reps are completed- finish with 10 pulses only focusing on the peak contraction point (Hands crossing over
at midline) and forcing as much blood into the area as possible (*5 with right hand over and 5 with left hand over)
Triceps Straight bar Underhand
Pushdown 3x15,12,10
*As reps decrease, weight increases
Plank 2 sets of 20-30 sec
*If this is too challenging, do a total of 40 sec over sets
*If this is too easy, add a weight
*Stretch chest and triceps
*Post workout nutrition!
Day 3: Back and Biceps
Warm up with DB Pullovers 3x10-15
Rack pulls from mid shin 4x6
Chest supported T Bar Rows 3x10
*Squeeze back 2 sec at peak of each rep
*Stretch lats after each set
One armed DB Rows 3x8-10
Lat pull down 1x10 (Overhand wide grip)
1x10 (Overhand closer grip)
1x10 (Underhand shoulder width grip)
Spider curl with EZ Bar 3x10
*Squeeze 2 ct up top and control the descent on the reps
Bonus set 4th SET (drop weight 10-15%) Burnout set til failure
Seated low rows off cables 3x12,10,8
*Squeeze 2 ct back on each rep
*As reps decrease, weight increases
Superset
Standing cable curl with slow descent 3x10
*6 count on descent
Pullups 3x5-10
*If you need to modify you may do these with assistance
*If these are not challenging, you may add weight
Day 4: Shoulders
Seated DB Shoulder Press 3x8-10
*Can also substitute with Smith machine shoulder press
*Control the reps on the descent
Superset with
Standing DB Lateral raises 3x10
*Control the descent
*Slowly force the weights down
*Increase tension places on move rather than focusing on excess weight
DB shrugs lying on Incline bench 3x10-12
*Facing bench
*squeezing up and back in one fluid motion
Dumbbell front raise 3x10
*Palms down
Upright Rows off cables 3x10
*Squeeze 2 count at top of each rep
Face pulls 4x10-12
*Squeeze back each rep
Plate raises (Can use 5lb-45lb) 1x Failure
*Bring plate up parallel to the floor and then control it back down
*DO NOT lose tension and let plate touch your legs!
Ab wheel Roll out 3x10
*Level expert: Standing
*Level beginner: On knees
Day 5: Arms and Core
Standing EZ bar curls 3x10,10,8,8
Superset with
Standing EZ bar partial curls 3x15
EZ Bar French Press 3x12,10,8
Superset with
Close grip V Bar pushdowns 3x10
Standing alternating DB curls 3x10
Bonus set 4th SET- drop weight 10% and do burn out set
Triceps Dumbbell Kickback
Triceps rope pushdown 3x15,12,10
*As reps decrease, weight increases
*Push down, flare wrists out at bottom
Hammer curls 4x10
Plank 3x30 sec
*If this needs to be broken up, get the total time
*If this is too easy, add weight
Dead bugs 3x20
