The Hypertrophy Project
LXCAL Training by Matt Rea
BodybuildingHere's the scenario: You've got 4 weeks to get as big as humanly possible.
This is the program for you.
This is a 6 day a week lifting program with the sole focus on hypertrophy. Each movement and workout has been selected and laid out based on it's ability to maximize muscle growth.
Every set, and every rep should be max effort.
It is not for the faint of heart, but you will see growth.
A
Back Squat
12, 12, 12, 20
B1
DB Reverse Lunge
3 x 24
B2
RDL
3 x 12
C
Lying Leg Curl
1 x 20
D
Leg Extension
1 x 20
E
Leg Press
1 x 100
A
DB Bench Press
16, 12, 10, 8, 8
B
Hammer Incline Machine
3 x 15
C1
Cable Machine Flat Press
3 x 10
C2
Cable Decline Fly
3 x 10
D
Push Ups
A
Chest-Supported DB Row
12, 10, 10, 8, 6
B1
Pull-Up
B2
Straight Arm Pulldown
3 x 20
C
Seated Cable Row
3 x 20
A
Trap Bar Deadlift
12, 10, 8, 8, 6
B
Bulgarian Split Squat
3 x 20
C1
Glute Bridge
3 x 12
C2
Step-Ups
3 x 16
A1
Seated DB Shoulder Press
12, 10, 10, 8
A2
Band Pull-Apart
3 x 20
B1
DB Front Raise
3 x 10
B2
DB Lateral Raise
3 x 10
B3
DB Reverse Fly
3 x 10
B4
Band Y Raise
3 x 10
C1
Landmine Anti-Rotation
2 x 20
C2
Toes to Bar
2 x 10
A
Tricep Pushdown
100, 80, 60, 40, 20, 10
B
Hammer Curl
100, 80, 60, 40, 20, 10
C1
Skull Crushers
3 x 12
C2
DB Bicep Curls
3 x 12
D
Barbell Roll Outs
3 x 12
E
Russian Twist
3 x 20
Matthew Rea
Matt is a former professional football player with over 15 years of experience maximizing power, strength, size, speed, and performance on and off the field. He knows the work done in the weight room transfers over to many facets of life. Matt is a high performance individual with a NCSF CPT.
Now is the time to double down on your size goals. This is the way to do it.
Get The Hypertrophy Project
