10 Week Hypertrophy - Functional Fitness
The EMOM Co.
Weightlifting, Olympic Lifting, Bodybuilding, Functional Fitness, Functional TrainingThis 10-week strength cycle is built for functional fitness athletes who want to add lean muscle, get stronger, and perform better in their workouts.
The focus is simple, build muscle and strength through smart programming that combines volume, intensity, and progressive overload. You’ll target major muscle groups like the legs, glutes, chest, and back while improving your key barbell lifts: Clean & Jerk, Snatch, Squat, Deadlift, and Bench Press.
Each week also includes targeted accessory and bodybuilding work to create balance, improve joint stability, and support long-term strength and performance. The result, more muscle, more power, and better performance in every style of training you do.
A. Back Squat Hypertrophy
A
Back Squat 10 Sets 6 Reps @ 60% of 1RM Back Squat
B. Reverse Lunge
B
Reverse Lunge 4 Sets 10 Reverse Lunges/ Leg Load Goal: 30-40% of 1RM Back Squat
C. Standing Calf Raises
C
Standing Calf Raises 3 Sets 20-30 Reps @ Bodyweight 2 Sets 8-10 Reps Heavy
D. Barbell Bench Press
D
Barbell Bench Press 4 Sets 10 Reps Load Goal: 60-65% of 1RM Bench Press
E. Dumbbell Bench Press
E
Dumbbell Bench Press 1 Set Max Reps Load Goal: Select a load that allows more than 10 reps but less than 20.
F. Seated Dumbbell Strict Press
F
Seated Dumbbell Strict Press 3-4 Sets x 5 Reps 2 Sets x 8-12 Reps
G. Deficit Push-Ups
G
Deficit Push-Ups 2 x Max Reps Rest 2-3 Minutes Between Max Effort Sets Give yourself 2-4 inches of a deficit using two plates with space in the middle for your chest.
A. Snatch
A
Squat Snatch + Overhead Squat 3 x 1 @ 50% 3 x 1 @ 60% 3 x 1 @ 70% 5 x 1 @ 80%
B. Clean and Jerk
B
10:00 EMOM 1 Power Clean + Push Jerk + 1 Squat Clean + Split Jerk Load Goal: 60-70% Same load across. This is a heavy barbell conditioning piece.
C. Clean Grip Shrugs
C
Clean Grip Shrugs 4 Sets 8-10 Reps Load Goal: 80-90% of 1RM Clean
D. Barbell Accessory
D
3 Sets 20 Barbell High Pulls 15 Barbell Curls 10 Barbell Behind the Neck Strict Press Rest as Needed Between Sets Sets Should be Unbroken
E. Barbell Skull Crushers
E
Barbell Skull Crushers 4 Sets 8-12 Reps
F. Barbell Wrist Curls
F
Barbell Wrist Curls 3 Sets Max Rep Barbell Wrist Curls Should be around 30-50 Reps
A. Lower Pull
A
Deadlift Primer: 1 x 10 @ 40% of 1RM 1 x 8 @ 50% of 1RM 1 x 6 @ 60% of 1RM Main Set 1 Set 20 Reps Load Goal: 60-65% of 1RM Deadlift
B. Quad Extensions
B
Quad Extensions 5 Sets 15-20 Reps *Sub in Sissy or Cyclist Squats if you don't have access to leg extension machine
C. Hamstring Leg Curls
C
Hamstring Leg Curls 5 Sets 15-20 Reps Sub In Lying Banded Hamstring Curls if You don't have access to a leg curl machine
D. Upper Pull
D
Bent Over T-Bar Landmine Row 4 Sets 8-12 Reps
E. Upper Pull
E
Upright Barbell Row 4 Sets 10-15 Reps
A. Back Squat Hypertrophy
A
Heavy Back Squat\ Primer: 3 Sets 5 Rep Jump Squat for Max Vertical Height Load Goal: Empty Barbell Main Set: 2 x 8 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 6 @ 85%
B. Front Squat
B
Front Squat 5 Sets 2 Reps Load Goal: 75% of 1RM Front Squat
C. Reverse Lung
C
Reverse Lung 5 Sets 8-10 Reps Per Leg Load Goal: 40% of 1RM Back Squat
D. Upper Press
D
Bench Press Primer: 2 x 10 Reps Load Goal: 40% of 1RM Max Main Set: 2 x 8 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x 6 @ 85%
E. Dumbbell Strict Press
E
Dumbbell Strict Press 4 Sets 3-6 Reps Single Dumbbell Heavy
A. Heavy Clean
A
Heavy Clean Primer: Every 1:00 for 10:00 (10 Sets) 1 Power Clean + 1 Front Squat + 1 Squat Clean + 1 Front Squat Load Goal: Start around 40% and Build Across Sets Main Set: Allow for 2-3 Working Sets MAX In 15:00-20:00 Build to a heavy complex: 3 Squat Cleans + 5 Front Squats
Circuit
B
Heavy Snatch Primer: 10:00 EMOM 1 Squat Snatch + 1 Overhead Squat + 1 Snatch Balance Load Goal: 40-60% Main Set: Every 1:30 for 12:00 1 Power Snatch + 1 Hang Power Snatch Load Goal: 70-80% of 1RM Power Snatch
C. Lower Pull
C
Romanian Deadlift 4 Sets 10 Reps Load Goal: 30-40% of 1RM Deadlift
D. Upper Pull
D
Weighted Strict Pull-Ups 4 x 10 Reps
Ten weeks from now, you’ll be stronger, leaner, and more confident under the bar. All it takes is showing up and putting in the work.
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