Introduction to the Hypertrophy Program
WARNING!
- Do not work out alone!
- Do not do this workout if you are not experienced!
- Always consult your personal trainer or strength coach before trying any new program – not just this one, but any weight training or strength training program!
This Hypertrophy Program is a systematic program that allows you to follow a precise program throughout the entire training phase. It will give you the exact number of sets and repetitions and hopefully answer any questions you may have about your training program.
This program uses a special system that will help you increase your strength throughout the entire workout.
You may not be able to do all of the repetitions. Do as many reps as you can. When you have exhausted your strength, ask someone to help you with exactly one more repetition. Except for the last set: do as many reps as you can, plus the one assisted. Finish the last set by doing the missing reps as negative reps. Count 4 seconds as you lower the weight. But remember, only on the last set.
How to follow the cycle
Enter your personal maximum weight for each exercise in the appropriate box in the Hypertrophy Program Calculator. (To find your personal max, use the Personal Max Calculator)
Example Bench Press: Your first workout will be workout #1. The next time you bench press (i.e., Thursday), you will do Workout #2, and then (i.e., the following Monday) it will be Workout #3, and so on… When you reach Workout #7, you will test for a new maximum weight and repeat the program once at that maximum weight. (You should not do more than seven/eight weeks of hypertrophy workouts during the off-season). For exercises that require two or three sets of ten repetitions, find a weight that challenges you. Use this weight until it becomes easy to complete the last set. Then use a heavier weight. Keep track of the weight you used and how it felt. Don’t be afraid to make a note to use a lighter weight next time – overworking your muscles is counterproductive!
General Workout Schedule
Monday
Upper Body Day I
- 100 Crunches & Flex
- Bench-Press – 6 sets at your max. Start at Workout #1, see Cycle Workout.
- Incline Bench-Press – (All linemen and linebacker) Do close grip incline bench. 5 sets, start at Workout #2. Use Cycle Program that is 60 lbs less than your bench press max – (if you are doing close grip incline drop 100 lbs)
- Weighted Dips – 4 sets of 8-10 reps. Use a weight belt and try to increase weight each week.
- Military Press – (standing) 4 sets. Use Cycle Program and start at Workout #1. Skip 1stset and last set of cycle.
- Lat pulls – 4 x10-12 reps. You can do pull in front or behind head.
- Power shrugs – 3×10-12 reps. Use heavy weight. Build traps.
- Dumbbell Work – If you have time.
- Dumbbell Bench
- Dumbbell Incline
- Dumbbell Military Press
- Neck work – 2 sets of 10 – 12 reps
- Pull-Ups (for biceps) and Triceps – 3 sets each.
Tuesday
Lower Body Day I
- 100 Crunches & Flex
- Squats – 6 sets. Start at Workout #1 at your max (See Cycle Program)
- Front Squats – 4 sets of 8-10 reps of 60%. Make sure form is perfect and you go deep.
- Power Cleans – 6 sets. Never do more than 6 reps. Start at Workout #3 on Cycle Sheet and stay at each # workout two (2) weeks.
- Lunges – 3 sets of 10 reps each leg. You can use dumbbells or bar. Increase weight each week.
- Plyometrics – see Plyo Program
Wednesday
RUNNING DAY
(Do running program & flex program)
Thursday
Upper Body Day II
- 100 Crunches & Flex
- Bench Press – same as Monday
- Close grip Bench – use 5 sets of 100 lbs less than bench max. Start at workout #2
- Seated Dumbbell Military – 5 set of 8 reps
- Weighted Dips – Same as Monday
- Back work – Same as Monday
- Shrugs & Neck Work
Friday
Lower Body Day II
- 100 Crunches & Flex
- Front Squats – 6 sets (Find out max and start at Cycle Workout at #2)
- Light Back Squats – 3 x 8-10 reps, 60%
Work on Form and Depth - Power Cleans – same as Tuesday
- Lunges – same as Tuesday
- Leg Curl – 2×10-12 reps
- Plyometrics – see Plyo Program
Saturday
RUNNING DAY
(Do running program & flex program)
Sunday
OFF DAY
(REST!)
For your convenience: A Calculator to help you to plan your own individually optimized Hypertrophy Program: The Hypertrophy Program Calculator.
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