HYPERTROPHY CYCLE

by Gabriel E.

6 athletes joined

Program Description

HYPERTROPHY, exercices that give the best hypertrophic stimulus fatigue ratio with mostly free weights and bodyweight

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Muscle & Sculpting, Bodyweight Fitness

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

May 14, 2024 02:04

Last Edited

Jul 09, 2024 03:09

Day 1

Incline Bench Press (Barbell)

2 Sets

1 Set

12 Reps

@10

Dip (Weighted)

2 Sets

1 Set

15 Reps

@10

Bench Press (Paused)

1 Set

8 Reps

@10

Bench Press (Barbell)

1 Set

AMRAP

@10

French Press

2 Sets

15 Reps

@10

Tricep Pushdown (Cable)

1 Set

2 Sets

15 Reps

@10

Skull Crusher

1 Set

2 Sets

12 Reps

@10

Day 2

Squat (Barbell)

1 Set

AMRAP

80%

Squat (Paused)

2 Sets

8 Reps

75%

Squat (Barbell)

3 Sets

20 Reps

60%

Lunge (Dumbbell)

1 Set

20 Reps

@10

Standing Calf Raise

3 Sets

20 Reps

Seated Calf Raise

2 Sets

20 Reps

Day 3

Chin-Up (Weighted)

1 Set

20 Reps

@10

Chin-Up (Bodyweight)

1 Set

AMRAP

@10

Pull-Up (Weighted)

1 Set

20 Reps

@10

Pull-Up (Bodyweight)

1 Set

AMRAP

@10

Bent Over Row (Barbell)

1 Set

12 Reps

@10

Bicep Curl (Barbell)

1 Set

12 Reps

@10

Bicep Curl (Dumbbell)

1 Set

20 Reps

@10

Hammer Curl

1 Set

20 Reps

@10

Day 4

Walk

1 Set

20 mins

Day 5

Deadlift (Barbell)

1 Set

5 Reps

@10

Deadlift (Deficit)

1 Set

6 Reps

@10

Snatch Deadlift

1 Set

8 Reps

@10

Chin-Up (Bodyweight)

1 Set

AMRAP

@10

Bicep Curl (Barbell)

2 Sets

12 Reps

@10

Chinese Plank

2 Sets

4 mins

Bear Hug

1 Set

4 mins

Day 6

Farmer's Walk (Weighted)

3 Sets

1 Set

30 mins

@10

Wrist Curls

2 Sets

20 Reps

Reverse Wrist Curl (Dumbbell)

2 Sets

20 Reps

Neck Curl

2 Sets

20 Reps

Neck Flexion

2 Sets

20 Reps

Tricep Pushdown (Cable)

1 Set

15 Reps

@10

Day 7

Walk

1 Set

20 mins