Periodisation - Hypertrophy block

Maximal muscle hypertrophy, high intensity low volume. Precursor to the following strength block. Maximise muscle mass to facilitate later strength efforts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Standing Behind Neck Shoulder Press (Barbell)

Seated Wide-Grip Row (Cable)

Dip (Weighted)

Chest Expanders

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Standing Calf Raise

Bodyweight Overhead Tricep Extensions 

Bicep Curl (Barbell)

Forearm Curl Superset To Failure

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Shrug (Dumbbell)

Lateral Raise (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Hammer Curl (Dumbbell)

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