Easy Hypertrophy (Alpha Testing)

Short and simple 45-75 minute (approx 10 set) workouts, for hypertrophy.

The program focuses on basic movements to make the most efficient use of time. All major muscle groups are worked at least once, but emphasis is placed on the most aesthetic muscles.

This program alternates between focusing on high weight and high reps, to ensure all the fast-twitch and slow-twitch muscle fibres are activated (no fibre left behind).

The program suggests a minimum of 4 workout days per week, with 3 unspecified optional rest days. All 3 'rest-days' can be skipped, at user's discretion, for accelerated progress. You may even choose to use one of these extra days to focus on some of the more neglected muscle groups, like those poor baby cows you're ashamed to make eye-contact with.

Make sure to allow extra time, the first time you do this workout, so you can figure out how much weight you need to reach your rep targets.

Make sure to go slow on the eccentric, and to pause for 2 seconds at the bottom of every rep (this trick will ensure you still get maximised results despite the low number of sets).

I recommend resting 60 seconds between sets.

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Week 1

Week 2

Week 3

Week 4

Incline Chest Press (Machine)

Decline Bench Press (Machine)

Dip (Bodyweight)

Chest Fly (Machine)

Chest

Overhead Press (Barbell)

Lateral Raise (Cable)

Single Arm Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Shoulders

Pull-Up (Bodyweight)

Clean Deadlift

High Row

Chest Supported Row (Machine)

Bicep Curl (Dumbbell)

Back/Biceps

Leg Press

Leg Extension

Hamstring Curl

Seated Calf Raise (Machine)

Cable Crunch

Legs

Shoulder Press (Machine)

Single Arm Rear Delt Fly (Cable)

Tricep Extension (Machine)

Overhead Tricep Extension (Cable)

Lat Pulldown (Close Grip)

Kelso Shrug (Chest Supported)

Hammer Curl (Dumbbell)

Standing Calf Raise (Machine)

High Weight 1

High Reps 1

High Weight 2

High Reps 2

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