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BoostcampPNG
Bro Split, stay with me now🤫🫡
by Conner B.
Program Description
6-Week Hypertrophy Workout Program Overview This 6-week Hypertrophy Workout Program is designed to maximize muscle growth through strategic weightlifting and carefully planned rest periods. The program emphasizes lifting 60-80% of your one-rep max (1RM) for 8-10 repetitions, ensuring optimal muscle stimulation and growth. Each set is followed by a 60-90 second rest period to maintain intensity and promote recovery. The program concludes with a lower intensity week to facilitate recovery and muscle adaptation. Program Structure • Duration: 6 weeks • Frequency: 4-5 days per week • Intensity: 60-80% of 1RM • Repetitions: 8-10 reps per set • Rest Periods: 60-90 seconds between sets • Recovery Week: Week 6, reduced intensity Key Points • Consistency: Adhere to the schedule and maintain proper form to prevent injury and maximize gains. • Progressive Overload: Gradually increase weights each week within the 60-80% 1RM range. • Rest and Recovery: Respect the rest periods and the recovery week to allow muscles to repair and grow. • Nutrition: Complement your training with a balanced diet rich in protein, complex carbohydrates, and healthy fats. Conclusion This 6-week Hypertrophy Workout Program is structured to promote significant muscle growth through targeted weightlifting and strategic rest periods. By adhering to this plan, you will see noticeable improvements in muscle size and strength. The final recovery week ensures your muscles adapt and recover, setting the stage for continued progress.
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jul 01, 2024 12:59
Last Edited
Jul 02, 2024 07:15
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Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)
3 Sets
AMRAP
2A
Barbell Row
3 Sets
2B
Tricep Extension (Cable)
2 Sets
3A
Lat Pulldown
3 Sets
3B
Overhead Tricep Extension (Cable)
2 Sets
4
Seated Row (Cable)
3 Sets
5A
Seated Calf Raise
2 Sets
5B
Tricep Kickback
2 Sets
6
Shrug (Barbell)
2 Sets
-
Day 3
1
Seated Hamstring Curl
3 Sets
2A
Squat (Barbell)
4 Sets
2B
Romanian Deadlift (Dumbbell)
3 Sets
3A
Leg Extension
3 Sets
3B
Standing Calf Raise
3 Sets
Day 4
1
Overhead Press (Barbell)
3 Sets
2
Dumbbell Row
3 Sets
3
Upright Row (Dumbbell)
2 Sets
4
Face Pull
3 Sets
5
Rear Delt Fly (Machine)
2 Sets
6
Lateral Raise (Cable)
2 Sets
7
Upright Row (Cable)
2 Sets
8
Standing Calf Raise
2 Sets
Day 5
1
Walk
1 Set
2
Run
1 Set
Day 1
1A
Bench Press (Dumbbell)
3 Sets
1B
Hammer Curl
2 Sets
4A
Incline Bench Press (Dumbbell)
3 Sets
4B
Incline Curl (Dumbbell)
2 Sets
5A
Chest Fly (Machine)
3 Sets
5B
Concentration Curl
2 Sets
6
Dip (Weighted)
2 Sets
AMRAP
7
Cable Crossover
2 Sets