《Hypertrophy Simplified》

The purpose is to build muscle at a frequency that is acceptable for me, a working father of three. I was doing heavy compound lifting, and wanted a program that had less stress on my joints with a heavy focus on building muscle. So, I put this program together!

This program is broken up into and UPPER, LOWER, FULL-BODY split and is designed to make sure you are adequately targeting all major muscle groups over the 6 week program.

The focus is on working close to failure. Intensity is key when you can only exercise 3 days out of the week. Add weight when necessary to maintain effective sets as you adapt and progress.

Exercise selection was designed to hit major muscle groups at least twice a week.

Check rep range and use weight that will keep you within that range.

Rest 2-3 minutes in between every set to ensure you are getting good quality sets and not super-setting.

Conduct every rep with an explosive concentric and slow eccentric.

DO NOT BREAK FORM 

Once the speed of the repetition begins to slow, you know you are approaching failure (likely 2-3 RIR).

For best results, exercise on Monday, Wednesday and Friday.

Leave a review if you find this program helpful or if you have any recommendations! Have fun!

The purpose is to build muscle at a frequency that is acceptable for me, a working father of three. I was doing heavy compound lifting, and wanted a program that had less stress on my joints with a heavy focus on building muscle. So, I put this program together!

The 6 weeks are broken up into two pairs of 3 weeks that focus on pushing versus pulling for upper and lower. This is designed to make sure you are adequately targeting all major muscle groups over the 6 week program.

The focus is on working close to failure. Intensity is key when you can only exercise 3 days out of the week. Add weight when necessary to maintain effective sets as you adapt and progress.

Exercise selection was designed to hit major muscle groups twice a week.

Check rep range and use weight that will keep you within that range.

Rest 2-3 minutes in between every set to ensure you are getting good quality sets and not super-setting.

Conduct every rep with an explosive concentric and slow eccentric.

DO NOT BREAK FORM 

Once the speed of the repetition begins to slow, you know you are approaching failure (likely 2-3 RIR).

For best results, exercise on Monday, Wednesday and Friday.

Leave a review if you find this program helpful or fun!

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《Hypertrophy Simplified》 (1)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lateral Raise (Dumbbell)

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Supported Row (Machine)

Lat Prayer

Preacher Curl (EZ Bar)

UPPER

Lying Leg Curl

Leg Extension

Standing Calf Raise

Squat (Barbell)

Leg Press

Hanging Leg Raise

LOWER

Bulgarian Split Squat (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

FULL BODY

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