Hypertrophy Training

Looking to build the most muscle and increase your strength?

By training with a hypertrophy method, you will be pushing your muscles to grow through a progressive overload and increase of weight

Why This Routine Works

This routine has been designed to load the muscle to get the most muscle growth possible with this training method.

During this workout program you will be training each muscle group around 2 times a week through upper and lower body days.

On the days you will be working to overload the muscles you will be performing major compound muscle building exercises, keeping your rep ranges in between 4 - 6 reps so that you are getting the most out of training your muscles.

After each heavy compound exercise set, you will want to get as much rest as possible to allow your muscles to recover until you progress into the next heavy set. You are trying to lift as heavy weight as possible to make the most gains.

These heavy exercises will be followed by workouts with rep ranges in between 10 - 14 as you would with a normal training session.

You will be challenging your body to lift this heavy weight, increase the amount of weight and work with muscle loading so seek the growth and gains you desire.

You will want to follow this workout program for a round 4 to 8 weeks to attain the best results possible

Workout Day Split

Day 1 - Upper Body

Day 2 - Lower Body

Day 3 - Upper Body

Day 4 - Lower Body

Day 5 - Upper Body

Hypertrophy Training Stats

Day 1 - Total Workout Time : 29 minutes
Day 1 - Total Rest Time : 31 minutes

Day 2 - Total Workout Time : 28 minutes
Day 2 - Total Rest Time : 34 minutes

Day 3 - Total Workout Time : 38 minutes
Day 3 - Total Rest Time : 36 minutes

Day 4 - Total Workout Time : 40 minutes
Day 4 - Total Rest Time : 42 minutes

Day 5 - Total Workout Time : 36 minutes
Day 5 - Total Rest Time : 38 minutes

Equipment Used

• Barbell
• Bench
• Weight Plates
• Strength Machine
• Leg Press Machine
• Pull Up Bar
• Dumbbell
• Preacher Bench
• EZ Bar

Nutrition

Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey

Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set

Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.