Sun's 12 Wk Hypertrophy for Climbers

Elevate your climbing game with Sun's 12-Week Hypertrophy for Climbers program! This comprehensive 12-week plan, designed for four days a week, focuses on building strength and muscle specifically tailored for climbers. Each session includes targeted exercises like weighted pull-ups, bench presses, and deadlifts, ensuring you develop the power and endurance needed to conquer any route. With a mix of barbell and dumbbell movements, you'll enhance your overall performance while enjoying a structured approach to hypertrophy training. Get ready to climb higher and stronger!

The program is designed for hypertrophy with a focus on chest, shoulders and lats, allowing for minimal overlap/stress on climbing muscles such that rest days can be spent bouldering. 

Key Progression Rules:
- Compounds (bench, OHP, incline, deadlift/RDL, leg press, pull-up): Add 2.5–5 kg once you hit top reps in range with prescribed RIR.

- Isolations (raises, curls, flys): Increase reps first, then weight (e.g. go 12→15 before bumping load).

- Bouldering days: If forearms feel trashed, use straps for rows/pulldowns to protect finger recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Push A

Pull-Up (Weighted)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Pull A

Deadlift (Barbell)

Leg Press

Hip Thrust (Barbell)

Leg Extension

Calf Raise (Machine)

Push A - Block A

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Straight Arm Pulldown

Push B

Romanian Deadlift (Barbell)

Push A - Block B

Foundation

Overload

Deload

Peak Hypertrophy

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