Want to add muscle mass? Or have you reached a plateau in your strength that you want to overcome? Hypertrophy Part 1 focuses on higher rep ranges with appropriate tempos to achieve the time under tension needed for mass and strength gains. The four-day program is split into upper and lower body focuses, with accessory exercises to compliment the compound lifts (the meat of a good hypertrophy program).
Each day includes:
- Warm up and activation exercises
- Block 1: Main lift (squat, bench, deadlift or press)
- Block 2: 2-3 accessory and/or core movements
- Block 3: 2 High-rep movements of opposing muscle groups
- Cool down
Hypertrophy Part 1 should be completed prior to Part 2, which builds upon the established reps, sets, tempos and exercises in Part 1.
FeaturesA
Lower Flow
1 x 5
B1
Single Leg Glute Bridge + Abduction
2 x 6
B2
90/90 Hip Rotations to Knee
2 x 3
B3
DB Squat Jump
2 x 5
C1
Back Squat
3 x 10
C2
Soleus Stretch
2 x 0:30
D1
DB Walking Lunge
3 x 16
D2
DB Deadmarch
3 x 16
D3
Half Kneeling High to Low Chop
3 x 15
E1
Banded Leg Extension
E2
Banded Hamstring Curl
F1
KB Quad Smash
1 x 2:00
F2
Banded Hamstring 3-Way Stretch
1 x 0:20
A1
Banded Angeles
2 x 10
A2
Split Stance Single Arm Pull Apart
2 x 10
A3
Yoga Push Up
1 x 5
B1
Barbell Bench Press
3 x 10
B2
Single Arm DB Row
3 x 10
C1
Push-Up
3 x MAX
C2
TRX T
3 x 10
C3
Single Arm KB Carry
3 x 0:30
D
TRX Tricep Extension
2 x 10
E
TRX Biceps
2 x 10
F1
Crossover Lat Stretch
1 x 0:20
F2
Prone Scorpion
1 x 5
A
Lower Flow
1 x 5
B1
Single Leg Glute Bridge + Abduction
2 x 6
B2
90/90 Hip Rotations to Knee
2 x 3
B3
Hand to Hand KB Swing
2 x 10
C
Deadlift
3 x 10
D1
Slider Lateral Lunge
3 x 10
D2
Back on Ground Hip Thrust
3 x 10
D3
Reverse Crunch Plus Leg Lift
E1
Wall Slides
@ 0:20
E2
Seated Calf Raises
F1
Yoga to Pigeon
1 x 5
F2
Cossack Squat
1 x 5
A1
Banded Angeles
2 x 10
A2
Half Kneeling KB/DB Windmill
2 x 6
B
Shoulder Press
3 x 10
C1
Pull-Up
3 x MAX
C2
Half Kneeling Landmine Press
3 x 10
D1
Side Lying External Rotation
3 x 8
D2
DB Pull Over
3 x 8
E1
Crossover Lat Stretch
1 x 0:20
E2
Side Lying Windmills
1 x 5