Hypertrophy Workout Plan Pdf

12 weeks days per week.

Hypertrophy workout plan pdf. To increase time efficiency exercises in the same blocks are super sets. Week 1 starts at 5 12 50 of 1rm and adds 5 each week. The term hst stands for hypertrophy specific training. You do not use heavy weights but you won t need them.

I ll talk more about why it s set up the way it is in just a moment. It is a 4 day program based on linear periodization. Pdf copy can be downloaded at the bottom of this article. Barbell dumbbells machines author.

With more than a decade of high level training experience and advanced degrees in both exercise science and. 3 x until failure. 4 days time per workout. This one is a killer.

Majority of workout programs that we are seeing nowadays are not based on the science of muscle hypertrophy. A full body hypertrophy workout. Mma hypertrophy workout build a functional physique like joe rogan 16 week strength hypertrophy training programme all exercises are set out in a neat table format in the pdf which can be downloaded near the bottom of the page. The hypertrophy training plan to get and stay bigger than ever building muscle mass that lasts is an uphill battle that takes years of dedication so if your goal is to have 20 inch arms and a barrel chest you may want to skip your summer shred this season.

With all that out of the way here s what the training program looks like. 6 day split 2 days workout 1 day off 2 days workout 1 day off restart. Build muscle training level. Hypertrophy specific training program is based on the principles of muscle growth discovered in many research studies.

Hypertrophy workout example exercises. 2 x 12. This program is an 8 week hypertrophy training program inspired by reddit user and strength coach u bigcoachd. Full body workout 1 bench press 3 sets x 5 8 reps lat pulldown 3 sets x 10 15 reps squat 3 sets x 5 8 reps leg curl 3 sets x 10 15 reps.

4 x 25 incline dumbbell flyes. The 3 day full body workout routine. What follows are three full body workouts to be done 3 days a week on non consecutive days. Good for off season powerlifting training bodybuilding or anyone looking to increase their work capacity and get bigger.

After 8 weeks employ the principle of variation and select some new exercises. Phat stands for power hypertrophy adaptive training phat workout program is designed by the famous powerlifter and bodybuilder layne norton he is a renowned pro natural bodybuilder 2x usa powerlifting 93kg national champion and 2015 ipf international powerlifting federation silver medallist. Chest decline smith presses.