4-6 week hypertrophy cycle

A one month program designed to provide (mostly) optimal stimulus for muscle growth. It has been designed with the idea very single repetition in the program be performed with as full a range of motion as possible. Reps should be performed with a slow, controlled eccentric phase, a pause in the stretched position, and as athletic a concentric as possible. This is not a program designed for big numbers. Drop the weights, focus on form and mind muscle connection; but do try to increase weights week to week.

Choose a weight that you can perform for all sets with 1-2 reps in reserve. Start as heavy as you can with good form and pyramid down, really focusing on the stretched position on every rep. 

Rep ranges and exercise selection can be adjusted based on personal preference and results.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Hanging Leg Raise

Front Squat (Paused)

Leg Press

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Leg Curl

Face Pull

Bicep Curl (Cable)

Lat Pulldown (Close Grip)

Pull-Up (Bodyweight)

Lat Prayer

Dip (Bodyweight)

Deficit Push Up

Deadlift (Barbell)

Leg Extension

Seated Row (Cable)

1 reviews for 4-6 week hypertrophy cycle