General Strength and Hypertrophy

This is a 12 week intermediate program that starts light and ends heavy. You do heavy, powerlifting style work before your main volume to prime the nervous system for better performance. Along with the strength and size goals, there are also plenty of aspects that improve your general athleticism, including: Cleans, low rest times, and supersets.

Tips and guidelines:
Volume: You may wish to start with lower volume for 1-3 weeks and build up to acclimate to it, because it is fairly high.
Intensity: You should know what failure feels like, because there is a lot of sub maximal work. If you find yourself unsure of your RPE, take your last set to failure (On something like the Good Morning or Platz Squat) to re-familiarize yourself with the feeling of failure and to adjust your weights to have the correct effort.
Deload: Do them as needed, 6-8 weeks is a general good guideline. Include a lot of extra blood flow work.
Form: You don't have to be cyborg perfect; However, use common sense, control your weight, have it be the slowest and/or pause at the bottom to eliminate stretch-reflex, and do as full of a range of motion as is comfortable for you.
Intensity techniques: I would save these only for arms, if it all, of course you can tweak to make them fit better, but overall intensity and volume across the program is high.
Cardio: All low impact (Bike, Elliptical, etc.) one day: High intensity intervals, other day: Consistent moderate pace, third day: Blood flow (Like backwards work or occlusion)

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Bench Press (Barbell)

Bench Press (Close Grip)

Wide Grip Pull-Up

Upper

Squat (Low Bar)

Platz Squat

Lower

Larsen Press (Barbell)

Pendlay Row

Chest + Back

Power Clean

Deadlift (Barbell)

Stiff Leg Deadlift

Squat (Paused)

Front Squat (Barbell)

Legs

Overhead Press (Barbell)

Seated Overhead Press (Barbell)

Wrist Curls

Shoulders + Arms

Deload - Lower

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Deload - Upper

Bent Over Row (Barbell)

Deload - Full Body

High Bar Squat (Barbell)

Deadlift (Deficit)

Push Press (Barbell)

0 reviews for General Strength and Hypertrophy