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Looking to build the most muscle and increase your strength possible? By training with a hypertrophy method, you will be pushing your muscles to grow through a progressive overload and increase of weight Why This Routine Works This routine has been designed to load the muscle to get the most muscle growth possible with this training method. During this workout program you will be training each muscle group around 2 times a week through upper and lower body days. On the days you will be working to overload the muscles you will be performing major compound muscle building exercises, keeping your rep ranges in between 4 - 6 reps so that you are getting the most out of training your muscles. After each heavy compound exercise set, you will want to get as much rest as possible to allow your muscles to recover until you progress into the next heavy set. You are trying to lift as heavy weight as possible to make the most gains. These heavy exercises will be followed by workouts with rep ranges in between 10 - 14 as you would with a normal training session. You will be challenging your body to lift this heavy weight, increase the amount of weight and work with muscle loading so seek the growth and gains you desire. You will want to follow this workout program for a round 4 to 8 weeks to attain the best results possible Workout Day Split Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body Day 4 - Lower Body Day 5 - Upper Body Hypertrophy Training Stats Day 1 - Total Workout Time : 29 minutes Day 1 - Total Rest Time : 31 minutes Day 2 - Total Workout Time : 28 minutes Day 2 - Total Rest Time : 34 minutes Day 3 - Total Workout Time : 38 minutes Day 3 - Total Rest Time : 36 minutes Day 4 - Total Workout Time : 40 minutes Day 4 - Total Rest Time : 42 minutes Day 5 - Total Workout Time : 36 minutes Day 5 - Total Rest Time : 38 minutes Equipment Used • Barbell • Bench • Weight Plates • Strength Machine • Leg Press Machine • Pull Up Bar • Dumbbell • Preacher Bench • EZ Bar Nutrition Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.
Push-Up
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5x12 reps |
rest: 60s
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Smith Machine Bench Press
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10x5 reps |
rest: 60s
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Smith Machine Incline Bench Press
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7x7 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12 reps |
rest: 60s
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Cable Cross-Over
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1x15 reps |
rest: 60s
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Dumbbell Fly
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4x15 reps |
rest: 60s
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Push-Up
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5x12 reps |
rest: 60s
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Cable V Bar Pulldown
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2x15 reps |
rest: 60s
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Leverage Machine Iso Row
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7x7 reps |
rest: 60s
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Smith Machine Bent-Over Row
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10x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Cable Elevated Row
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6x10 reps |
rest: 60s
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Back Hyperextension
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4x20 reps |
rest: 60s
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Smith Machine Shoulder Press
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10x5 reps |
rest: 60s
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Smith Machine Shoulder Press
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1x20 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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1x20 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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5x5 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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1x20 reps |
rest: 60s
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Cable Reverse Fly
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8x5 reps |
rest: 60s
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Cable Reverse Fly
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1x20 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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2x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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2x20 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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5x10 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x5 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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5x15 reps |
rest: 60s
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Cable Shoulder Extension
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5x15 reps |
rest: 60s
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Push-Up
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5x12 reps |
rest: 60s
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Smith Machine Bench Press
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10x5 reps |
rest: 60s
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Smith Machine Incline Bench Press
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7x7 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12 reps |
rest: 60s
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Cable Cross-Over
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1x15 reps |
rest: 60s
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Dumbbell Fly
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4x15 reps |
rest: 60s
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Push-Up
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5x12 reps |
rest: 60s
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Cable V Bar Pulldown
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2x15 reps |
rest: 60s
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Leverage Machine Iso Row
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7x7 reps |
rest: 60s
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Smith Machine Bent-Over Row
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10x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Cable Elevated Row
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6x10 reps |
rest: 60s
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Back Hyperextension
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4x20 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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2x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Frog Sit-Up
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5x12 reps |
rest: 60s
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Prisoner Squat
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5x12 reps |
rest: 60s
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Push-Up
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5x12 reps |
rest: 60s
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