Project Hypertrophy
The GIM Project
BodybuildingDo 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
Rayce Houser, PT, DPT, CSCS
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.
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