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6-Week Plan to Hypertrophy Exercise Program

Robert Day
By Robert Day
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6-Week Plan to Hypertrophy Exercise Program


Let’s face it: All of us need to look nice bare. A well-sculpted physique not solely boosts your confidence but in addition exhibits off the arduous work you’ve put into your coaching. However how do you break via the confusion and get the outcomes you’re after? The bottom line is to coach good, have enjoyable, and push your limits with superior methods that basically make a distinction. Enter the 6-Week Hypertrophy Exercise Program.

This 6-Week Hypertrophy Exercise Program is your final information to muscle-building success. This program is designed to pump up your exercises, lean out your physique, and make you stronger within the course of. With a structured 4-day break up, it may be tailor-made for all ranges, from newbie to superior. You management the trouble, and we offer the roadmap to take you to the subsequent stage. Prepared to remodel and shred? Right here’s how we’re going to make it occur.

Every section of the hypertrophy exercise program progressively will increase the depth and complexity, difficult your muscular tissues to adapt and develop. The important thing methods utilized on this program embody Density Units, Drop Units, and Double Relaxation-Pause Units, all of that are famend for his or her effectiveness in selling hypertrophy. The Hypertrophy Exercise Program is split into three phases:

  • Section 1: Basis (Weeks 1-2): Lays the groundwork by specializing in mastering the methods, guaranteeing constant type, and constructing a strong base.
  • Section 2: Intensification (Weeks 3-4): Pushes the boundaries by rising the load, including extra quantity, and decreasing relaxation occasions, which intensifies the coaching stimulus.
  • Section 3: Peak Depth (Weeks 5-6): Reaches the top of depth, pushing your limits with maximal effort and superior variations of every methodology, aiming for progressive overload and peak muscle progress.

Coaching Methodology Break Down

  • Drop Units: Contain performing an train to failure, then decreasing the load and persevering with with out relaxation. This methodology will increase time underneath stress, concentrating on muscle fibers extra deeply. A number of drop units will be utilized.
  • Density Units: Challenges you to finish as many reps as potential inside a set time, aiming to enhance work capability and muscle endurance by decreasing relaxation intervals and rising total quantity.
  • Double Relaxation-Pause Units: Begin with a set to failure of a given train, adopted by quick relaxation intervals and extra couple units to failure. This methodology pushes muscular tissues past conventional failure factors, maximizing muscle activation and progress.

Weekly Construction

  • Day 1: Higher Physique
  • Day 2: Decrease Physique
  • Day 3: Off
  • Day 4: Higher Physique
  • Day 5: Decrease Physique
Young fit man getting ready to perform the hypertrophy workout program
Parilov

The 6 Week Hypertrophy Exercise Program

Section 1: Basis (Weeks 1-2)

Day 1: Higher Physique

Train Units Reps Relaxation Methodology
A. Bench Press 3 6, 6, Drop Set 120 sec Drop Set (1-2 drops)
B. Pull-Ups 3 5 60-90 sec Straight Set
C1. Chest Supported DB Row 2 Close to Failure 30 sec/ 2 minutes between sequence Double Relaxation-Pause
C2. Incline Pushups 2 Close to Failure 30 sec/ 2 minutes between sequence Double Relaxation-Pause
D1. Dumbbell Hammer Curls 1 90 sec 90 sec Density Set
D2. Banded Triceps Push-downs 1 90 sec 90 sec Density Set

Day 2: Decrease Physique

Train Units Reps Relaxation Methodology
A. Again Squat to Field 4 6 120 sec Straight Set
B. Belt Squat 3 8 (x 1 drops to failure) 0-10 sec Drop Set to failure on closing set
C1. 1.5 Stance Leg Press 2-3 Close to Failure 25 sec/ 120 sec between Double Relaxation-Pause
C2. Reverse Dumbbell Lunge 3 12 90 sec Tremendous Set with Leg Press
D1. Inverted Hamstring Curl 1 90 sec 90 sec Density Set
D2. Standing Calf Elevate 1 90 sec 90 sec Density Set

Day 3: Higher Physique

Train Units Reps Relaxation Methodology
A.Barbell Overhead Press 4 6 120 sec Straight Set
B. Pull-Ups 2 2 minutes 2 minutes Density Set (Band Assisted)
C1. Dumbbell Rear Delt Fly 3 10-12 90 sec Tremendous Set
C2. Lateral Shoulder Elevate 3 To Failure 10-20 sec Mechanical Drop Set (Seated to Standing)
D1. Chest Supported Entrance Elevate 3 12 60 sec Triset Set
D2. TRX Row 3 To Failure 20 sec/ 120 seconds Double Relaxation-Pause
D3. Dumbbell Biceps Curl 3 60 sec 120 sec Density Set

Day 4: Decrease Physique

Train Units Reps Relaxation Methodology
A. Entrance Squat 4 6 120 sec Straight Set
B. Hex Bar Deadlift 3 5 (x 3-5 drops) 15-20 sec/ 120 sec Drop Set (Lowered Load performing units of 5, 3-5 occasions to conclude 1 set)
C1. Lateral Lunge 3 8-10 90 sec Tremendous Set
C2. Cable Pull-thru 3 Close to Failure 15-20 sec/90 sec Double Relaxation-Pause
D1. Leg Extension 1 90 sec 120 sec Density Set
D2. Seated Hamstring Curl 1 90 sec 120 sec Density Set

Section 2: Intensification (Weeks 3-4)

Day 1: Higher Physique

Train Units Reps Relaxation Methodology
Bench Press 4 6, 6, 6, Drop Set 120 sec Drop Set (Improve weight barely, 1 extra set)
Pull-Ups 4 5 90 sec Straight Set (1 extra set)
Chest Supported DB Row 2 AMRAP 20 sec/ 90 seconds between sequence Double Relaxation-Pause (Scale back relaxation time)
Incline Pushups 2 AMRAP 20 sec/ 90 seconds between sequence Double Relaxation-Pause (Scale back relaxation time)
Dumbbell Hammer Curls 1 2 min 90 sec Tremendous Set (With Banded Triceps Push-downs, Elevated Time Block)
Banded Triceps Push-downs 1 2 min 90 sec Tremendous Set (With Hammer Curls, Elevated Time Block)

Day 2: Decrease Physique

Train Units Reps Relaxation Methodology
Again Squat to Field 5 6 90 sec Straight Set (Add an additional set, slight enhance in load)
Belt Squat 4 6 (x 3 drops) 0-10 sec Drop Set (Improve drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 2-3 RIR 20 sec/ 90sec between sequence Double Relaxation-Pause (Scale back relaxation time)
Reverse Dumbbell Lunge 3 15 60-90 sec Tremendous Set with Leg Press (Elevated Repetition)
Inverted Hamstring Curl 1 2 min 90 sec Density Set (Improve set period)
Standing Calf Elevate 1 2 min 90 sec Density Set (Improve set period)

Day 3: Higher Physique

Train Units Reps Relaxation Methodology
A.Barbell Overhead Press 5 5 90 sec Straight Set (Elevated Load and Quantity, Decreased Relaxation)
B. Pull-Ups 2 3 minutes 2 minutes Density Set (Physique Weight/Assisted, Elevated Set Length)
C1. Dumbbell Rear Delt Fly 3 12-15 75 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Elevate 3 To Failure 5-15sec Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Elevate 3 15 45 sec Triset Set (Elevated Reps, Lowered Relaxation)
D2. TRX Row 3 To Failure 15 sec/ 90 seconds Double Relaxation-Pause (Lowered Relaxation)
D3. Dumbbell Biceps Curl 3 90 sec 120 sec Density Set (Elevated Set Length)

Day 4: Decrease Physique

Train Units Reps Relaxation Methodology
A. Entrance Squat 4 8 120 sec Straight Set (Elevated Reps)
B. Hex Bar Deadlift 3 5 (x 3-5 drops) 15-20 sec/ 120 sec Drop Set (Elevated Load)
C1. Lateral Lunge 3 10-12 75 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Cable Pull-thru 3 Close to Failure 10-15 sec/75 sec Double Relaxation-Pause (Lowered Relaxation)
D1. Leg Extension 1 90 sec 90 sec Density Set (Lowered Relaxation)
D2. Seated Hamstring Curl 1 90 sec 90 sec Density Set (Lowered Relaxation)

Section 3: Peak Depth (Weeks 5-6)

Day 1: Higher Physique

Train Units Reps Relaxation Methodology
Bench Press 5 6, 6, 6, 6, Drop Set 90-120 sec Drop Set (Maximize drops to five)
Pull-Ups 5 5 60 Straight Set (Elevated Quantity)
Chest Supported DB Row 3 AMRAP 15 sec/ 60 seconds between sequence Double Relaxation-Pause (3 rest-pauses, lowered relaxation)
Incline Pushups 3 AMRAP 15 sec/ 60 seconds between sequence Double Relaxation-Pause (3 rest-pauses, lowered relaxation)
Dumbbell Hammer Curls 2 2 min 120 sec Tremendous Set (With Banded Triceps Push-downs, Extra Set Added)
Banded Triceps Push-downs 2 2 min 120 sec Tremendous Set (With Hammer Curls, Extra Set Added)

Day 2: Decrease Physique

Train Units Reps Relaxation Methodology
Again Squat to Field 5-7 4-6 120 sec Straight Set (Add an additional set, slight enhance in load)
Belt Squat 4 6 (x 5 drops) 0-10 sec Drop Set (Improve drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 Close to Failure 15 sec/ 60sec between sequence Double Relaxation-Pause (Scale back relaxation time, elevated quantity)
Reverse Dumbbell Lunge 4 12 60-90 sec Tremendous Set with Leg Press (Elevated load, 1 extra set)
Inverted Hamstring Curl 2 2 min 120 sec Density Set (Added Set)
Standing Calf Elevate 2 2 min 120 sec Density Set (Added Set)

Day 3: Higher Physique

Train Units Reps Relaxation Methodology
A.Barbell Overhead Press 5 3-5 75 sec Straight Set (Elevated Load and Quantity, Decreased Relaxation)
B. Pull-Ups 1 5 minutes 2 minutes Density Set + Drop Set (Begin: Loaded, Physique Weight, End: Band Assisted The rest of Time, Elevated Set Length)
C1. Dumbbell Rear Delt Fly 3 15+ 60 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Elevate 3 To Failure 0-10sec Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Elevate 3 15 30 sec Triset Set (Lowered Relaxation)
D2. TRX Row 3 To Failure 15 sec/ 60 seconds Double Relaxation-Pause (Lowered Relaxation)
D3. Dumbbell Biceps Curl 3 90 sec 90 sec Density Set (Lowered Relaxation)

Day 4: Decrease Physique

Train Units Reps Relaxation Methodology
A. Entrance Squat 6 5 120 sec Straight Set (Add One other Set, Elevated Load)
B. Hex Bar Deadlift 3 5 (x 3-5 drops) 15-20 sec/ 120 sec Drop Set (Elevated Load)
C1. Lateral Lunge 3 12-15 60 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Cable Pull-thru 3 Close to Failure 10-15 sec/60 sec Double Relaxation-Pause (Lowered Relaxation)
D1. Leg Extension 1 2 min 90 sec Density Set (Elevated Set Length)
D2. Seated Hamstring Curl 1 2 min 90 sec Density Set (Elevated Set Length)

Different Development Structure

Section 1: Basis (Weeks 1-2)

  •  Deal with attaining excellent type and mastering the fundamental methods. High quality and precision are extra essential than depth at this stage.
  • Density Units: Guarantee enough restoration to help studying and adaptation. Relaxation as wanted to keep up high quality motion.
  • Drop Set: Use weights which are difficult however manageable, permitting you to excellent your type and preserve good approach.
  • Double Relaxation-Pause: Specializing in top quality repetitions, concentrate on mind-muscle-movement-connection. Gradual consistency pace.

Section 2: Intensification (Weeks 3-4)

  • Improve the depth by utilizing heavier weights and barely rising quantity (units/reps) the place acceptable.
  • Density Units: Improve set period by 30 seconds. Barely cut back relaxation time between units.
  • Drop Units: Improve the variety of drops by 1-2. Barely enhance load.
  • Double Relaxation-Pause: Lowered relaxation time between units. Barely enhance load.

Section 3: Peak Depth (Weeks 5-6)

  • Push the depth to the max with the extra effort, much less relaxation, and heavier hundreds in every methodology.
  • Density Units: Additional cut back relaxation time or enhance the set period. You may as well enhance load.
  • Drop Units: Maximize the variety of drops, aiming for as much as 5 complete. Improve load and cut back relaxation between units.
  • Double Relaxation-Pause: Lengthen the period of rest-pause intervals to push for optimum quantity.
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