Hypertrophy
Perform For Sport
Strength & Conditioning, Bodybuilding, General FitnessISC Gym has developed a new Hypertrophy programme to not only help people build muscle, but also add variety and consistency to their training.
Increase muscle mass
Build connective tissue
Improve strength
Increase numbers
Gain muscle tone and confidence
Work hard and build consistency
The programme is 12 x weeks in duration with 4 x sessions planned each week (2 x lower body and 2 x upper body). The sessions themselves are progressive as the weeks go one, and each participant will not only find themselves improving week by week but will be able to track it too.
Each workout has a main lift focus followed by specific accessory work to ensure that the whole body is challenged for the duration of the 12 x weeks.
With specific guidance on lifting technique, tempo and rest periods this programme ensures that everything is done to assist constant improvement throughout.
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Welcome Message - ISC 12 x Week Hypertrophy
1 x 1
Prep
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ISC Mobility Circuit 1
Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10
C1
Bench Press (ISC)
5 x 12
C2
Banded W's (ISC)
5 x 15
D1
DB Prone Row (PFS)
4 x 12
D2
Half Kneeling Band "Y"'s (ISC)
4 x 12
E1
Half Kneeling Single Arm DB Press (ISC)
3 x 10
E2
Plate Front Shoulder Raise (ISC)
3 x 12
F1
DB Lying Tricep Extension (ISC)
3 x 12
F2
Alternating DB Hammer Curl (ISC)
3 x 10
F3
Two Finger Plate Pinch Hold (ISC)
3 x 0:30
Prep
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ISC Mobility Circuit 2
Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10
B1
Lateral Band Walks (ISC)
5 x 1:00
B2
Back Squat (ISC)
5 x 12
B3
DB Reverse Lunge (ISC)
5 x 10
C1
Goblet Cossack Squat (ISC)
4 x 10
C2
Single Leg Elevated Hamstring Bridge (ISC)
4 x 12
D1
Wall Sit (ISC)
3 x 1:00
D2
KB Farmers Carry (ISC)
3 x 30
Prep
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ISC Mobility Circuit 3
Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10
B1
Barbell Shoulder Press (ISC)
5 x 12
B2
Banded Reverse Fly (ISC)
5 x 12
C1
Chin Up (ISC)
4 x 8
C2
Barbell Bicep Curl (ISC)
4 x 12
D1
Single Arm DB Bent Over Row (ISC)
3 x 12
D2
Banded YTW's (ISC)
3 x 8
E1
Press Up (ISC)
3 x 12
E2
Banded Tricep Pushdown (ISC)
3 x 12
E3
Plate Pinch Hold (ISC)
3 x 0:30
Conditioning
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ISC Mobility Circuit 4
Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10
B1
Barbell Hip Thrust (ISC)
5 x 12
B2
DB/KB Split Squat (ISC)
5 x 10
C1
Heels Elevated Goblet Squat (ISC)
4 x 12
C2
Single Leg RDL (ISC)
4 x 8
D1
DB Deficit Single Leg Calf Raise (ISC)
3 x 12
D2
Farmers Carry March (ISC)
3 x 10
Adam Robinson
Having graduated from Brunel University Adam has spent the last decade working as a S&C coach within sport. Having had previous roles in the LTA, Adam is currently the Head Strength & Conditioning Coach at Ipswich Basketball Academy and has previously worked within the GB set up. Adam helped set up ISC Gym in 2013 before taking sole ownership in 2019.
Over the course of 12 weeks period you will not only test yourself in a way which maximises muscle growth and enhancement, but due to the variety of exercises and the progressive design of the programme fundamental stength movements will improve.
Get Hypertrophy
