Do you want to get bigger? Do you want to put on more muscle? Do you want to get stronger? This is for you. It is a 21 week, 4 phase program with the goal of packing on muscle and strength. This program will challenge you both mentally and physically. It is recommended that you are in a caloric surplus during this program to maximize hypertrophy gains.
Choose vengeance.
A
Incline DB Bench Press
3 x 8
B
Hammer Strength Chest Press
2 x 10
C
Seated Cable Row
2 x 10
D
Seated Machine Chest Fly
2 x 15
E
Machine Rear Delt Fly
2 x 15
F
Hanging Leg Raise Crossovers
2 x 8
A
Leg Press
3 x 8
B
Single Leg Leg Extension
2 x 12
C
Seated Hamstring Curl
3 x 12
D
Machine Seated Calf Raises
4 x 15
A
Cardio
A
Weighted Chin Ups
3 x 8
B
Seated Cable Row
2 x 10
C
Hammer Strength Chest Press
2 x 10
D
V-Grip Lat Pulldown
2 x 15
E
Chest Supported Incline DB Lateral Raises
2 x 20
F
Hanging Leg Raise
2 x 10
A
Barbell RDL
3 x 8
B
Seated Single Leg Press
3 x 10
C
Landmine Single Leg Glute Bridge
3 x 12
D
Leg Extension
3 x 15
E
Leg Press Calf Raises
4 x 15
A
Hammer Strength Overhead Press
3 x 10
B
V-Grip Lat Pulldown
2 x 12
C
Incline DB Bench Press
2 x 15
D
DB Shrug
2 x 15
E
DB Incline Bicep Curls
2 x 12
F
Single Arm Cable Overhead Tricep Extension
2 x 12
G
Hanging Leg Raise
3 x 10
I'm a Doctor of Physical Therapy (DPT), certified strength and conditioning specialist (CSCS), and co-founder of The GIM Project. I received my Doctorate from Pacific University in 2021. I also serve as a collegiate strength and conditioning coach for the Pacific University Baseball team. I recently finished my Orthopedic Residency and I am currently working as a sports therapist at True Sports.
Wake up. Work hard. Eat lots. Sleep plenty. Get huge. Choose vengeance.
Get Project Hypertrophy