0000014196 00000 n Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. See our 4,000 calorie diet plan here for an idea of how much you will need to eat. Alternatively, you can use some machines whereby you use half the weight, use 2 arms to push/pull the weight from the starting position and 1 arm to slowly control it back. 2nd set – 80% max for 3 reps 0000086108 00000 n (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. 0000005696 00000 n 0000023518 00000 n The Program. Nuts & bolts View Details . Chapter 2—Triphase Training Program Chapter 3—Specialized Hypertrophy Workouts Chapter 4—Specialized Chest Hypertrophy Workout Chapter 5—Specialized Arm Hypertrophy Workout Chapter 6—Specialized Back Hypertrophy Program Chapter 7—Specialized Leg Hypertrophy Program Standing Shoulder Press [16] Week Strength & Hypertrophy Training Programme, All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page…, Pdf copy can be downloaded at the bottom of this article, (The spelling for exercise program is – “program” in the US, “programme” in the UK). Exercise 1 – Back Squats x 4 sets of 6 – 10 reps, Exercise 2 – Barbell Bench Press x 3 sets – 6 – 10 reps, Exercise 1 – Deadlifts x 5 sets of 3-6 reps, Exercise 2 – Supinated Grip Chin ups x 2 sets of max reps, Exercise 3 – One Arm Row x 2 sets of 6-10 reps on each arm, Exercise 1 – Front Squats x 4 sets of 6-10 reps, Exercise 2 – Push Press or Military Press x 3 sets of 6-10 reps, Exercise 3 – Stability Ball Hamstring Curl x 2 sets of 10-15 reps, Exercise 4 – Hanging leg raises x 2 sets of max reps with perfect form. You do not use heavy weights, but you won´t need them. So much so that we decided to give away my PHAT (Power Hypertrophy Adaptive Training) program free for all BioLayne members, but we’ve also made it free for anyone who signs up for the BioLayne newsletter.Enter your email below and you’ll receive my legendary program as a PDF download. 0000627776 00000 n Shoulders 10k Posts - See Instagram photos and videos from ‘hypertrophycoach’ hashtag H�\��j�@�{=�^&A? Designed by Dr. Layne Norton , physique coach and professional bodybuilder the “phat” workout is a style of training that focuses on maximizing size and strength through the use of hypertrophy and progressive overload. Each of the six qualities listed above must be addressed in order for a program to be successful. 0000515627 00000 n 0000079411 00000 n 0000022359 00000 n 0000515666 00000 n Execute. – Warm up sets – Single leg deadlifts – 2 sets (2 per leg) of 8 reps, – exactly the same exercises but for the main compound lift (standing shoulder press, squats, bench press or deadlifts) 0000545637 00000 n It is a 4 day program based on linear periodization. Language: english. 0000003164 00000 n 1 set – 40% of 1 rep max for 5 reps MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan [16] Week Strength & Hypertrophy Training Programme All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page... Pdf … – Warm up sets Film your technique when possible and ensure key technical points are adhered to. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Enter your email address to follow this blog and receive notifications of new posts by email. For the main exercise do: Developed by Mark Rippetoe, the Starting Strength Routine is the quintessential strength-training program designed for beginners entering the world of strength training and muscle. 264 talking about this. period, full stop) is now supported in the 1RM input fields. ———————————————-, Day 1   Bench Press 0000545676 00000 n 5 minutes of steady state cardio Table of Contents Introduction Chapter 1—What is Skeletal Muscle Hypertrophy? Deadlifts 0000021988 00000 n Your program has helped with some idea on how to implement met-cons. Take 3 seconds to complete the ‘up’ and the ‘down’ movements of each exercise, Exercise 1 – Bench Press – 3 sets of 10-12 reps, Exercise 2 – Front Squats – 3 sets of 8 – 12 reps, Exercise 3 – Stability Ball Hamstring Curls – 2 sets of 10 reps (no need for warm up sets for ball exercises), Exercise 4 – Stability Ball Bridge – 2 sets of 10 reps, Exercise 1 – Chin Ups – Use band if required or lat pull down x 3 sets of 8-12 repetitions, Exercise 2 – Bulgarian Split Squats x 2 sets on each leg – 8 – 12 repetitions, Exercise 3 – Military Press x 3 sets of 8 – 12 repetitions, Exercise 1 – Deadlifts – 5 sets of 3-6 reps, Exercise 2 – Dumbbell Bench press – 3 sets of 6 – 10 reps, Exercise 3 – Dumbbell One Arm Row – 3 sets of 6-10 reps on each arm, Exercise 4 – Bent over Rear Delt Fly – 1 set of 10 reps, Exercise 4 – Stability Ball Crunches – 2 sets of max reps 0000009255 00000 n Leave at least 48 hours before training the same muscle. 0000011495 00000 n Now, let's get to the program that's going to build some serious muscle and increase strength levels! – Warm up sets *warning, eccentric exercises on the chest, shoulders & legs can put great strain on the shoulder joint and knees. 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