Hypertrophy

Plan summary

This workout will span 2 weeks, week 1 is heavyweight training whereas week 2 is lighter based weight training

This 2 week rotation is designed to give the central nervous system a chance to recover between heavy training, this will maximize growth


Week - 1 - Moderate to heavy weight for 8-12 reps

Day 1 - Chest

Warm-up

Push-ups 1x20

Bodyweight dips 1xFailure


Work-out

Flat dumbbell fly - 3 x 8-12

Flat dumbbell press - 3 x 8-12

Incline dumbbell fly - 3 x 8-12

Incline dumbbell press - 3 x 8-12

Decline press - 3 x 8-12

Cable fly 4x16

Body weight dips 3 x  8-12

Push-ups 4 x 25


Day 2 - Legs

 Warm-up

Air squats - 1x20

Step ups - 1x32 (16 each leg)


Work-out

Leg extensions - 3 x 8-12

Walking Lunges - 3 x 8-12

Squats - 3 x 8-12

Sissy Squats - 3 x 8-12

Hack squat - 3 x 8-12

Leg press (Push with toes or outer sides) - 3 x 8-12

Seated calf raises - 3 x 8-12



Day 3 - Back & Biceps

 Warm-up

Air squats - 1x20

Step ups - 1x32 (16 each leg)


Work-out

Leg extensions - 3 x 8-12

Walking Lunges - 3 x 8-12

Squat - 3 x 8-12

Hack squat - 3 x 8-12

Leg press - 3 x 8-12

Seated calf raises - 3 x 8-12

Day 4 - Legs

 

Warm-up

Alternate leg extensionextensions & ham string curls 

3 sets on each for 20 reps


Work-out

Ham string curls  - 3 x 8-12

Hip Thrusts - 3 x 8-12

Sumo squat - 3 x 8-12

Good mornings - 3 x 8-12

Bulgarian split squat - 3 x 8-12

Leg press (Push from heals) - 3 x 8-12

Standing calf raises - 3 x 8-12


Day 5 - Shoulders & Triceps

 

Warm-up

Military press 1 x 30


Work-out

Back

Lat raise  - 3 x 8-12

Front raise - 3 x 8-12

Seated dumbbell press - 3 x 8-12

Smith machine shoulder press - 3 x 8-12

Rear delt raise - 3 x 8-12

Rope pulls - 3 x 8-12

Machine shoulder press- 3 x 8-12


Triceps

V-Bar push downs- 3 x 8-12

Rope extensions - 3 x 8-12

Skullcrushers - 3 x 8-12

Close grip bench press- 3 x 8-12


Day 6 & 7 - Rest days

Week -2 - Light to moderate weight for 12 - 16 reps

Day 1 - Legs

Warm up

Body weight ludges x 16 each leg

Body weight squats x 16


Workout

Leg press - 3 x 12-16

Back squat - 3 x 12-16

Front squat - 3 x 12-16

Sissy squats - 3 x 12-16

Sumo squats - 3 x 12-16

Walking lunges - 3 x 12-16 steps per leg

Box steps 3 x 16 steps ups per leg



Day 2 - Chest & Triceps

Warm up

Push ups 1 x 16

Body weight dips 1 x 16


Workout

Chest

Flat dumbbell fly 3 x 12-16

Flat dumbbell press 3 x 12-16

Incline dumbbell fly 3 x 12-16

Incline dumbbell press 3 x 12-16

Decline press 3 x 12-16

Cable fly 5 x 12-16


Triceps

Cable tricep extensions  3 x 12-16

Skull crushers 3 x 12-16

Single cable tricep extensions 3 x 12-16

Body weight dips 3 x 12-16


Day 3 - Back & Biceps

Warm up

Assisted pullups 1 x 100

Supermans 4 x 15sec holds


Work out

Back

Wide grip lat pull down 3 x 12-16

Wide grip pullups 3 x 12-16

Close grip pullups 3 x 12-16

Seated row 3 x 12-16

Rope pull dowdowns 3 x 12-16

Dumbbell rowrows 3 x 12-16


Biceps

Straight bar curls 3 x 12-16

Dumbbell curls 3 x 12-16

Hammer curls 3 x 12-16


Day 4 - Legs

Warm up

Good mornings 1 x 20

glute bridges 1 x 12


Workout 

Sumo squats 3 x 12-16

Hack squats 3 x 12-16

Leg press (pushinpushing through heals) 3 x 12-16

Ham string curls 3 x 12-16

Pulsing lunges (smith machine) 3 x 12-16

Split Bulgarian squats (smith machine 3 x 12-16

Seated calf raises 3 x 30





Day 5 - Shoulders

Warm up

Standing shoulder press 1 x 20

Up right row 1 x 10


Workout

Seated shoulder press 3 x 12-16

Arnold press 3 x 12-16

Lateral raise 3 x 12-16

Front raise 3 x 12-16

Up right row 3 x 12-16

Rear delt raise 3 x 12-16

Shrugs 3 x 25

Day 6 & 7 - Rest days