Hypertrophy Specific Training 15 Repetitions Week One

Plan Details

The Hypertrophy Specific Training 15 Repetitions Week One routine by jcabinet9 is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

The first three weeks is devoted to 15 repetitions on each bodypart per day. Followed by the next t... Read More

The first three weeks is devoted to 15 repetitions on each bodypart per day. Followed by the next three at 10 repetitions. The next two weeks will be devoted to 5 reps, the first of which will be positive reps, followed by negative the last week. It should be noted that you will be doing two exercises on each body part daily, for instance. Incline barbell 15 reps Incline dumbell 15 reps Also try selecting your exercises so that the ones you do on Monday, arent repeated till Thursday. This gives each body part about 48 hours to recover. . Once you have chosen your exercises you need to find your 15,10 and 5 Rep Maximum weights for those exercises. Next you must subtract weight from your 15 RM,10 RM, and 5RM to determine the weight you will use as your work up to your RM. Before you can do this however you must determine a decrement value for each exercise. This is typically about 5% of your RM weight value, for example if you're 15 RM for a particular exercise is 160 pounds then you're decrement value for this exercise is .05 ×160 or 8 pounds. Once you know that decrement value for each exercise, you're ready to determine the weights you'll use throughout the cycle, To do this you will work backwards from the RM weight, subtracting the decrement value from the weight for each workout day to determine the weight for the preceding workout day Example. Day 1 2 3 4. 5 6 120 lbs. 128 lbs. 136 lbs 144 lbs 152 lbs. 160 lbs