Hypertrophy 4x Per Week
Petar Klancir
BodybuildingWhether you're just starting out or you're already a gym pro, our workouts are made to help you reach your goals. We've mixed up the smart stuff from science with the know-how from years of working out. That means our plan is the perfect mix of what works best to help you get the results you dream of.
With NextGen Hypertrophy Programming, get ready to see amazing changes in your body! From getting stronger to looking more defined, our program promises big results if you stick with it.
This program consists of three distinct phases, with the first phase acting as a gentle introduction. We've allotted a generous four weeks for you to get comfortable with the fundamentals. Anticipate some fresh techniques to try out, and remember, tempo is key—so stick to it diligently.
Once you've nailed down the basics, phase two is where you'll dive into various training principles like drop sets, supersets, and cluster sets. Prepare to push your limits and discover the true meaning of training to failure.
Moving into phase three, expect a ramp-up in training volume, consolidating all you've learned thus far. Stick to the plan, and we guarantee progress from day one.
Alternative Exercise List
A
Below is a list of alternative exercises that you can substitute into today's training.
Prep
B
General Warm Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. 1. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) x 5-10 minutes 2. Arm Circles x 10 reps per side 3. Lateral Raises Combination x 15+15 4. Rotator Cuff Dumbbell Combination x 15+15 5. Front-to-Back Leg Swings x 15 reps per side 6. Side-to-Side Leg Swings x 15 reps per side
C
Lat pulldown underhand grip
4 x 12
D
Barbell Row Underhand Grip
4 x 10
E
Partial Deadlift
4 x 10
F
One Arm Dumbbell Row
4 x 12
G
Cable Pullover
3 x 15
H
Dumbbell Curl
4 x 12
I
Rope Curl
3 x 12
Alternative Exercise List
A
Below is a list of alternative exercises that you can substitute into today's training.
Prep
B
General Warm Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. 1. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) x 5-10 minutes 2. Arm Circles x 10 reps per side 3. Lateral Raises Combination x 15+15 4. Rotator Cuff Dumbbell Combination x 15+15 5. Front-to-Back Leg Swings x 15 reps per side 6. Side-to-Side Leg Swings x 15 reps per side
C
Incline Bench Press
4 x 10
D
Flat DB Bench Press
4 x 10
E
Decline Machine Chest Press
4 x 12
F
Peck Deck Chest Fly
3 x 15
G
Triceps Rope Extension
3 x 12
H
EZ Bar Triceps French Press
3 x 12
I
Tricep Cable Kick Back
2 x 15
J1
Hanging Leg Raises
3 x MAX
J2
Decline Ab Crunch
3 x MAX
Alternative Exercise List
A
Below is a list of alternative exercises that you can substitute into today's training.
Prep
B
General Warm Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. 1. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) x 5-10 minutes 2. Arm Circles x 10 reps per side 3. Lateral Raises Combination x 15+15 4. Rotator Cuff Dumbbell Combination x 15+15 5. Front-to-Back Leg Swings x 15 reps per side 6. Side-to-Side Leg Swings x 15 reps per side
C
Leg Extension
4 x 12
D
Hack Squat
5 x 12
E
45 Degree Leg Press Wide Stance
4 x 12
F
Stiff Leg Deadlift
4 x 12
G
Lying Leg Curl
3 x 12
H1
Standing Calf Raises
3 x 20
H2
Seated Calf Raises
3 x 20
Alternative Exercise List
A
Below is a list of alternative exercises that you can substitute into today's training.
Prep
B
General Warm Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. 1. Light cardio on a machine (treadmill, stairmaster, elliptical, bike, etc.) x 5-10 minutes 2. Arm Circles x 10 reps per side 3. Lateral Raises Combination x 15+15 4. Rotator Cuff Dumbbell Combination x 15+15 5. Front-to-Back Leg Swings x 15 reps per side 6. Side-to-Side Leg Swings x 15 reps per side
C
Smith Machine Shoulder Press
5 x 12
D
Machine Lateral Raises
4 x 15
E
One Arm Cable Lateral Raises
3 x 15
F1
Rear Delt Peck Deck Fly
2 x 12
F2
Face Pull
2 x 12
G
Barbell Shrugs
4 x 15
H
Plank
3 x 60
I
Side Plank
3 x 45
Petar Klancir
I know what it’s like to feel stuck in your fitness journey. You hit the gym, but the gains just aren’t coming. You’re putting in the work, but it feels like you’re running in place. Trust me, I’ve been there! But here’s the good news: with the right plan, the right mindset, and a supportive community, you can break through those barriers and achieve the results you’ve always wanted!
Don't hesitate. Don't say, "I'll do it later." Let's get you started TODAY!
Get Hypertrophy 4x Per Week
