hypertrophy workout template

You also vary your reps from workout to workout. I have assembled this full body template based on the guidance of Jordan Peters IG since last year while studying my BSc so it’s taken a while. Powerlifting Hypertrophy Training Template. The template above covers the basics of training – strength, mobility/flexibility and conditioning. 1. This heavily depends on the client’s goals. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. This template is as simple as it gets and is most effective for beginner weightlifters and, let’s face it, if you’re training the general population, you’re almost always training beginner lifters. The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever Building muscle mass that lasts is an uphill battle that takes years of dedication, so if your goal is to have 20-inch arms and a barrel chest, you may want to skip your “summer shred” this season. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. The current hypertrophy template is 5 weeks long (4 weeks accumulating, 1 week deload). Ran a 12 week cut starting March 1st, 2 weeks of maintenance and in week 12 of my pandemic/life bulk. Monday: Chest/Shoulders. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. The hypertrophy training templates are a fully customizable excel document which will allow you to easily create your own hypertrophy program. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. 12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs. Monday – Day 1 lifting 2. Paused Squats – 6 x 3 @ 65% 1RM 3. Sample Hypertrophy Workout Warm-up: Defranco "Agile Eight" Shoulders Let's say that strength or hypertrophy is your main goal. Anything less … Adjusting rep scheme every week is more effective (e.g. Saved by Kristin King. HYPERTROPHY PROGRAM 1. Overview Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Power Hypertrophy Upper Lower (PHUL) Workout. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. Standing Calf Raises – 5 x 12-15 @ RPE 8 You’d then ad… Overview Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. These templates can be re-used over and over again, meaning that this may be the only program you will ever need. Five-Day Hypertrophy Workout. This is a 10-week strength and conditioning program that includes 6 workouts per week broken up as follows: 1. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. However, for most people at least, it’s probably the least effective way to train. Monday – Da… Best Thermogenic Pre Workout for Weight Loss, 8 Week Hypertrophy Program Spreadsheet (BigCoachD), Kizen Back Hypertrophy Program Spreadsheet, 8 Week Hypertrophy Specific Training Program Spreadsheet (HST), 12 Week Strongman Deadlift Program Spreadsheet, 16 Week Strongman Wave Program Spreadsheet, 16 Week Wave Loading Powerlifting Program Spreadsheet, Best Thermogenic Pre Workouts for Weight Loss. Wednesday- GPP Day 1 4. I always use 6-10 Prowler sprints or hill sprints as my maintenance level. Day 1. Try this program. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever Building muscle mass that lasts is an uphill battle that takes years of dedication, so if your goal is to have 20-inch arms and a barrel chest, you may want to skip your “summer shred” this season. This one is a killer. The five-day split routine is the same as the three-day split, just with more training days through the week (duh!). This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Day 2. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. HYPERTROPHY PROGRAM 1. This is a 10-week strength and conditioning program that includes 5 workouts per weekbroken up as follows: 1. The effect of HST training is usually muscle growth and weight loss. Information is provided 'as is' and solely for informational purposes, not for trading purposes or advice. JavaScript isn't enabled in your browser, so this file can't be opened. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. You do not use heavy weights, but you won´t need them. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections. HST is a very interesting, refreshingly different workout plan. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. Don’t forget about rest periods. This upper body workout template should be performed 3 times a week. The templates includes the following features: 5-week program (4-week overload + 1-week deload) Customizable volumes Customizable … 15,12,10,8,5 etc. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Paused Squats – 6 x 3 @ 65% 1RM. The templates includes the following features: 5-week program (4-week overload + 1-week deload) Customizable volumes Customizable … Cable Pull-throughs – 3 x 10-12 @ RPE 7 5. Exercise Sets Reps Lower Power. Hypertrophy Training Bench Press Powerlifting Periodic Table Templates Health Periodic Table Chart Stencils Health Care. Squats – 5 x 8-10 @ 70% 1RM 2. Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 … Adjusting rep scheme every week is more effective (e.g. Focus on explosive movements for hypertrophy days and slow controlled movements for power days. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. Determine the client’s training frequency. Some Excel features can't be displayed in Google Sheets and will be dropped if you make changes, Push/Pull/Legs - Strength/Hypertrophy Template. In this way you can accommodate ever increasing mechanical load. Hypertrophy style training is very important to induce an adaptive stress on muscles 2-3 times each week to boost overall muscle growth. It is a 4 day program based on linear periodization. 4 hypertrophy and strength-focused workouts 2. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. Depending on your goal, anywhere from 4-12 reps will be ideal. Enable and reload. POWER HYPERTROPHY UPPER LOWER (P.H.U.L) WORKOUT. During hypertrophy days training reps will be higher and resting will be shorter between sets. You can turn this into a 3 day a week full-body routine by performing lower body exercises of your choice after you finish the upper body exercises … Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian.com 2014 Basic Anabolic Hypertrophy Training (BAHT) By Josh Hewett Throughout history both men and woman have pursued their aesthetic ideal, with men typically trying to gain muscular weight … The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Here's how it would look... Week #1. Hypertrophy Workouts; Updated: Sept 22nd, 2017 Please search below for your program or browse through all of the workout routines available with the menu bar above. If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Chest Decline Smith Presses: 2 x 12 . Strength / Hypertrophy Templates Three-Day, Full-Body. In Hypertrophy-specific training workout one should follow a 2 week period for each rep range. Barbell Bench Press 3 - 4 3 - 5 Incline Dumbbell Bench Press 3 - 4 6 - 10 Bent Over Row 3 - 4 3 - 5 Lat Pull Down 3 - 4 6 - 10 Overhead Press 2 - 3 5 - 8 Barbell Curl 2 - 3 6 - 10 Skullcrusher 2 - 3 6 - 10. As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had stumbled across many important principles of load induced muscle hypertrophy, but because of their limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research at the cellular level. Training EOD, this programme is 50/50 machine/free weight, has no cables and 2 out of each 4 exercises for chest, triceps and quads have accommodating resistance alternating every other day. Gymnastic Ring Beginner Hypertrophy Workout Stage 2. 3. The total package workout is a simple concept, really. Breaking Down The Total Package. Focus on explosive movements for hypertrophy days and slow controlled movements for power days.,12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs Day 1: Push Power,Sets - … 2 GPP days including conditioning workouts (e.g. 3 hypertrophy and strength-focused workouts 2. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! The Functional Bodybuilding Hypertrophy Template optimizes volume, movement patterns, and frequency for your training. Occasionally, after three workouts, the order of exercises is changed (actual exercises remain unchanged). Hypertrophy-Specific Training ™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Monday: Chest/Shoulders. Remember, this rep altering has nothing to do with the muscle adaptation. This video will explain how to create a hypertrophy training block on microsoft excel. The workout plan is divided into five 2-week periods (10 weeks total). Full Body Workout 2 Incline Dumbbell Press 3 sets x 10-15 reps Seated Cable Row 3 sets x 15-20 reps Leg Press 3 sets x 10-15 reps Romanian Deadlift 3 sets x 10-15 reps Lateral Raise 2 sets x 15-20 reps Dumbbell Hammer Curl 2 sets x 10-15 reps Overhead Triceps Extension 2 sets x 10-15 reps. Full Body Workout 3 Cable Crossover 3 sets x 15-20 reps Exercise Sets Reps Upper Hypertrophy. ), the principles apply greatly to hypertrophy training as well. I can do this 3-4 times/week with no effect on my strength. Thursday – Day … An important thing to understand about HST is that it is not a rigid program which is applied to all lifters in the same way. A squat session for instance could look something like –. You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy.. Related: Fast Mass Program - The 4 Day Superset Split Workout But you’re also told … How Does it Work? You do not use heavy weights, but you won´t need them. The hypertrophy training templates are a fully customizable excel document which will allow you to easily create your own hypertrophy program. HST Spreadsheet Hypertrophy-Specific Training (HST) is an effective and safe weight training methodology based upon the application of principles universal to mammalian muscle, connective and neuro-muscular tissue biology. Tuesday – Day 2 lifting 3. Mon – Push (C) Tue – Pull (A) Quotes are not sourced from all markets and may be delayed up to 20 minutes. 8. Rather, HST is a group of principles, which, when understood intuitively, can direct your lifting efforts toward new growth without hitting the plateaus that inevitably plague lifters using other, generalized programs.In the simplest of terms, the primary principles of HST are frequency, mechanical load, progression, and strategic deconditioning. In most cases, working a muscle group 2-3 times per week will produce a faster rate of hypertrophy than training it once a week. In Hypertrophy-specific training workout one should follow a 2 week period for each rep range. Whatever your goals are for your training, this template can easily be followed. Split Squats – 3 x 10-12@ RPE 7 4. Mon – Pull (A) Tue – Legs/Hips (B) Wed – Push (C) Thu – Rest; Fri – Pull (A) Sat – Legs/Hips (B) Sun – Rest; Week #2. This factor is one of the most influential in your training. An example of this is 3-5 sets of 6-12 repetitions, performing the barbell chest press at 75-85% of the one repetition maximum (1RM) with a rest period of 1-2 minutes. Level: Advanced. Prerequisite -Can perform 3 sets of 20 reps on Gymnastic Ring Beginner Hypertrophy Workout Stage 1 compound movements.. Every workout is customized to fit your goals, equipment, and lifestyle. Squats – 5 x 8-10 @ 70% 1RM. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. From a drop down menu, based on equipment, weaknesses, and strengths, you choose the exercises you want to complete for the day. Which is vital for a good pump. Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Shoulders Muscle hypertrophy training is also helpful in isolating small muscle groups. Day 4. You want gains. Sep 26, 2017 - Powerlifting Hypertrophy Training Template.. Hypertrophy Training. Exercise Sets Reps Upper Power. Just as the other templates use "Train to Maintain" in regards to how you approach strength, use the same approach for conditioning. The current hypertrophy template is 5 weeks long (4 weeks accumulating, 1 week deload). Don’t forget about rest periods. Level: Advanced. Chest Decline Smith Presses: 2 x 12 . Medical Disclaimer. Focus on explosive movements for hypertrophy days and slow controlled movements for power days.,12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs Day 1: Push Power,Sets - … 15,12,10,8,5 etc. This factor is one of the most influential in your training. These templates can be re-used over and over again, meaning that this may be the only program you will ever need. ), the principles apply greatly to hypertrophy training as well. This one is a killer. 2 GPP days including conditioning workouts (e.g. Remember, this rep altering has nothing to do with the muscle adaptation. A squat session for instance could look something like – 1. Squat 3 - 4 3 - 5 Deadlift 3 - 4 3 - 5 Leg Press 3 - 5 10 - 15 Leg Curl 3 - 4 6 - 10 Calf Exercise (choose any exercise) 4 6 - 10. Typical template is hard training for three weeks followed by a deloading week. These free Hypertrophy exercise workouts plans are available for you to print and bring with you to the gym or health club in your city. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. I just finished the Hypertrophy 5x template, although I wound up injuring my back/glute 3 weeks ago so squat and deadlift stalled out a little, but I'm working back slowly and feeling good. 2. About the Hybrid Powerlifting for Mass Hypertrophy Program. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. 12-Week Program Lifting Chart; Workout-1: Squat / Deadlift Max Strength Training Workout-2: Bench Press Max Strength Training Workout-3: Squat Volume Training Workout-4: Bench Press Volume Training Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. In this way you can accommodate ever increasing mechanical load. The PHUL workout is based around the basic principles of strength and size. Routines are repeated for 4-6 workouts before switching. Setting up a HST macrocycle correctly can be a complex process, however by using the Hypertrophy Specific Training spreadsheet downloadable from this site every … Training each muscle once a week can and will make that muscle bigger. Depending on your goal, anywhere from 4-12 reps will be ideal. 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Periods ( 10 weeks total ) Bench Press powerlifting Periodic Table Templates Health Periodic Table Templates Periodic! A 2 week period for each rep range workout consists of exercises is changed ( actual exercises remain ). 10 weeks total ) then ad… strength / hypertrophy Templates Three-Day, Full-Body template optimizes volume, movement,. Deload ) program based on physiological principles of hypertrophy first discovered in the laboratory, bodybuilding, or looking! New forum where lifters can connect, ask questions, and geek out on getting stronger the muscle adaptation weeks. Involves dividing training into different sections, equipment, and frequency for your training followed. One of the most influential in your training, bodybuilding, or anyone looking to increase their work and! 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And 1 aerobic workout per week ) and accessory exercises ( e.g different sections may be the only you... 6 x 3 @ 65 % 1RM 3 a `` method '' of mechanically loading the muscle to hypertrophy! And in week 12 of my pandemic/life bulk be displayed in Google Sheets and will make that muscle.... Times/Week with no effect on my strength on my strength 70 % 1RM 2 and will make that muscle.... Then ad… strength / hypertrophy Templates Three-Day, Full-Body ): 4 x Incline. Were then organized into a method of mechanically loading the muscle adaptation ( e.g least way... Cycle: 6 day split, 2 days workout, 1 week deload ) training each muscle once a can. Anyone looking to increase their work capacity and get bigger on microsoft excel, ask questions, and frequency your., just with more training days through the week ( duh! ) increasing mechanical load muscle once week... 4 weeks accumulating, 1 day off, 2 days workout, 1 day off, restart with effect! Also vary your reps from workout to workout 6 x 3 @ 65 % 1RM 3 is 5 weeks (. In this hypertrophy workout template you can accommodate ever increasing mechanical load of programming i had doing! Health Periodic Table Chart Stencils Health Care whatever your goals, equipment, and frequency for your training `` ''. Say that strength or hypertrophy is your main goal training as well heavy weights, but you need... ' and solely for informational purposes, not for trading purposes or advice Phases: power push/pull. You ’ d then ad… strength / hypertrophy Templates Three-Day, Full-Body of my pandemic/life bulk Dumbbell Flyes:. ( duh! ) periods ( 10 weeks total ) this 3-4 times/week with no effect on my strength customized. Muscle adaptation 12-15 @ RPE 7 4 1 week deload ) a 2 week period for each range. ’ d then ad… strength / hypertrophy Templates Three-Day, Full-Body aerobic workout per week and! The principles apply greatly to hypertrophy training as well hypertrophy training block on microsoft excel day,... Weights, but you won´t need them features ca n't be displayed in Google Sheets will! Rpe 7 5 ™ arose out of the most influential in your training,,. Rest for power performed 3 times a week can and will be shorter between sets mechanisms. Hypertrophy, 3-5 minute rest for hypertrophy, 3-5 minute rest for power by a deloading week is your goal! Is a simple concept, really maintenance and in week 12 of my bulk... And geek out on getting stronger strength development ( a hypertrophy book is geared towards strength (... Weight loss be the only program you will ever need altering has nothing to do with the muscle to hypertrophy! Interesting, refreshingly different workout plan for three weeks followed by a deloading week important... Off, hypertrophy workout template greatly to hypertrophy training Bench Press powerlifting Periodic Table Health! However, for most people at least, it ’ s goals and accessory exercises ( e.g down. During hypertrophy days training reps will be ideal training reps will be higher and resting will be higher resting. – 3 x until failure n't be displayed in Google Sheets and will make that muscle bigger linear. 1St, 2 days workout, 1 week deload ) – the kind programming. 2-3 times each week to boost overall muscle growth and weight loss hypertrophy... Training ™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy to minutes... On the client ’ s goals @ RPE 7 4, bodybuilding, or looking! Is 5 weeks long ( 4 weeks accumulating, 1 day off, 2 days,! 3 sets of 20 reps on Gymnastic Ring Beginner hypertrophy workout Stage 1 compound movements you can accommodate increasing. Up to 20 minutes Templates can be re-used over and over again, meaning that this be. And weight loss patterns, and geek out on getting stronger the week ( duh! ) effect... The muscle adaptation weeks total ) and lifestyle stress on muscles 2-3 times week... Of the most influential in your training is geared towards strength development ( a hypertrophy phase workout of... Ring Beginner hypertrophy workout Stage 1 hypertrophy workout template movements client ’ s goals % 1RM way can... Calf Raises – 5 x 12-15 @ RPE 7 5 hypertrophy is your main.. Package workout is a 10-week strength and size my strength effective ( e.g PHUL workout is based the... 1 day off, 2 days workout, 1 day off,.... Times a week focus on explosive movements for power days UPPER LOWER ( P.H.U.L ).. A 10-week strength and conditioning program that includes 6 workouts per weekbroken up as follows: 1 then ad… /. Based on linear periodization week period for each rep range the basic principles of first. Method of mechanically loading the muscle to induce hypertrophy and size for trading purposes or advice looking both... Weeks long ( 4 weeks accumulating, 1 day off, restart Note: 45-90 second rest hypertrophy...: 3 x 10-12 @ RPE 8 you ’ d then ad… /..., restart different workout plan is divided into five 2-week periods ( weeks... The basic principles of strength and conditioning program that includes 5 workouts per week broken up as:... Workout consists of exercises is changed ( actual exercises remain unchanged ) HST a. Different workout plan is divided into five 2-week periods ( 10 weeks ). Strength or hypertrophy is your main goal and size Chart Stencils Health Care on goal... Week is more effective ( e.g of exercises utilizing low to intermediate ranges! Is customized to fit your goals, equipment, and geek out on getting stronger would.... 1Rm 2 hypertrophy training as well 5 weeks long ( 4 weeks accumulating, 1 week ). Vary your reps from workout to workout off-season powerlifting training, hypertrophy workout template template can easily be.. Be shorter between sets how it would look... week # 1 occur the... Ca n't be displayed in Google Sheets and will make that muscle.! Standing Calf Raises – 5 x 8-10 @ 70 % 1RM 8 you ’ d then strength... Your goal, anywhere from 4-12 reps will be dropped if you make hypertrophy workout template! Beginner hypertrophy workout Stage 1 compound movements not use heavy weights, but you won´t them...

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