This hypertrophy program is made for committed, natural lifters who want to gain muscle as fast and efficiently as possible. With this program you won't have to guess anymore about whether or not what you're doing is going to bring results.
In this 5-day a week hypertrophy program I account for intensity, volume, tempo, rest, and recovery to ensure that progressive overload is occurring and that your muscles will have no choice but to grow.
Before you begin this program, make sure that you are sleeping well, eating enough protein, and are COMMITTED to pushing yourself to reach your muscle growth goals.
Expect to work and push yourself extremely hard each day in the gym. Expect to get results.
A
Hack Squat
3 x 10
B
Leg extensions
3 x 10
C
Dumbbell RDLs
3 x 10
D
Hip abduction machine
3 x 10
E
Standing Calf Raises
3 x 10
F
Ab crunch machine
3 x 10
A
Machine chest press
3 x 10
B
Machine chest fly
3 x 10
C
Cable lateral raises
3 x 10
D
Single Arm Cable Tricep Extension (Long-head focus)
3 x 10
E
EZ bar skull crushers
3 x 10
A
Chest supported machine row
3 x 10
B
Single arm lat pulldown
3 x 10
C
Machine rear delt fly
3 x 10
D
Preacher curl
3 x 10
E
Incline dumbbell curl
2 x 10
Steady state cardio of your choice
A
30 mins
A
Hip thrusts
3 x 10
B
Glute focused smith machine split squat
3 x 10
C
Hamstring curls
3 x 10
D
Leg extensions
2 x 10
E
Hip adduction machine
3 x 10
F
Seated calf raises
2 x 10
G
Hanging knee raise
2 x 10
A
Machine incline chest press
3 x 10
B
Dumbbell pec fly
3 x 10
C
Dumbbell lateral raise
3 x 10
D
Machine overhead press
2 x 10
E
Overhead cable tricep extension
3 x 10
F
Kneeling tricep kickback
2 x 10
Steady state cardio of your choice
A
30 mins
Professional natural bodybuilder, former division I athlete, Certified Strength and Conditioning Coach, and Doctor of Physical Therapy. I have spent years training the WRONG way, until I began researching evidence-based hypertrophy/muscle growth and finally began seeing results, and now I want to share those results with you all!
Proven methods, proven results! It's time to take the first step towards your dream body!
Get Hypertrophy by MP