Hypertrophy

Perform For Sport

Strength & Conditioning, Bodybuilding, General Fitness
Coach
Adam Robinson

ISC 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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BUILD MUSCLE & STRENGTH
The very essence of hypertrophy training is that muscle growth and enhancement of muscle tissue is encouraged. With the correct load, reps, sets and rest participants can maximise their muscle development over the course of this 12 x week programme.
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VARIED EXERCISE APPROACH
Throughout the 12 x weeks you will be tested by a large variety of different movements and exercises. Different loading patterns are introduced on a fortnightly basis, to help supplement the main lifts and focus of each session. It will keep the body guessing to ensure the best improvements.
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IMPROVE FUNDAMENTAL MOVEMENTS
The programme comes with helpful tips and guidance on how to perform each exercise to the best quality, and given the hypertrophy rep ranges, each session allows maximum exposure for everyone to improve their lifting technique and movement. This means these 12 x weeks can be a great prerequisite to other programmes in the future
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ONLINE S&C
All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
2 x lower body and 2 x upper body focused sessions helps participants plan their week accordingly.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells or Kettlebells // Resistance Bands
Recommended
GHD // Stability Ball
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Sample Week
Week 1 of 12-week program
Sunday
Hypertrophy: Week 1 Day 1

A

Welcome Message - ISC 12 x Week Hypertrophy

1 x 1

Prep

B

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

Monday
Hypertrophy: Week 1 Day 2

Prep

A

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

Wednesday
Hypertrophy: Week 1 Day 3

Prep

A

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

Thursday
Hypertrophy: Week 1 Day 4

Conditioning

A

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

Coach
coach-avatar 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.

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Build Muscle & Strength while improving your lifts

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
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Hypertrophy