Fitness

6-Week Plan to Hypertrophy Exercise Program

By admin 14 Min Read
Young fit man getting ready to perform the hypertrophy workout 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 secret is to coach good, have enjoyable, and push your limits with superior methods that actually 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 cut up, it may be tailor-made for all ranges, from newbie to superior. You management the hassle, and we offer the roadmap to take you to the subsequent degree. Prepared to remodel and shred? Right here’s how we’re going to make it occur.

Every part of the hypertrophy exercise program progressively will increase the depth and complexity, difficult your muscle groups to adapt and develop. The important thing methods utilized on this program embrace 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:

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

Coaching Methodology Break Down

  • Drop Units: Contain performing an train to failure, then lowering the burden and persevering with with out relaxation. This technique will increase time underneath rigidity, focusing on muscle fibers extra deeply. A number of drop units might 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 lowering relaxation durations and rising general quantity.
  • Double Relaxation-Pause Units: Begin with a set to failure of a given train, adopted by quick relaxation durations and extra couple units to failure. This technique pushes muscle groups 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
Parilov

The 6 Week Hypertrophy Exercise Program

Part 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 collection Double Relaxation-Pause
C2. Incline Pushups 2 Close to Failure 30 sec/ 2 minutes between collection 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 remaining 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 Increase 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 Increase 3 To Failure 10-20 sec Mechanical Drop Set (Seated to Standing)
D1. Chest Supported Entrance Increase 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 instances 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

Part 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 (Enhance weight barely, 1 further set)
Pull-Ups 4 5 90 sec Straight Set (1 further set)
Chest Supported DB Row 2 AMRAP 20 sec/ 90 seconds between collection Double Relaxation-Pause (Cut back relaxation time)
Incline Pushups 2 AMRAP 20 sec/ 90 seconds between collection Double Relaxation-Pause (Cut 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 (Enhance drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 2-3 RIR 20 sec/ 90sec between collection Double Relaxation-Pause (Cut 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 (Enhance set length)
Standing Calf Increase 1 2 min 90 sec Density Set (Enhance set length)

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 Period)
C1. Dumbbell Rear Delt Fly 3 12-15 75 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Increase 3 To Failure 5-15sec Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Increase 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 Period)

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)

Part 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 collection Double Relaxation-Pause (3 rest-pauses, diminished relaxation)
Incline Pushups 3 AMRAP 15 sec/ 60 seconds between collection Double Relaxation-Pause (3 rest-pauses, diminished relaxation)
Dumbbell Hammer Curls 2 2 min 120 sec Tremendous Set (With Banded Triceps Push-downs, Further Set Added)
Banded Triceps Push-downs 2 2 min 120 sec Tremendous Set (With Hammer Curls, Further 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 (Enhance drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 Close to Failure 15 sec/ 60sec between collection Double Relaxation-Pause (Cut back relaxation time, elevated quantity)
Reverse Dumbbell Lunge 4 12 60-90 sec Tremendous Set with Leg Press (Elevated load, 1 further set)
Inverted Hamstring Curl 2 2 min 120 sec Density Set (Added Set)
Standing Calf Increase 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 Period)
C1. Dumbbell Rear Delt Fly 3 15+ 60 sec Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Increase 3 To Failure 0-10sec Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Increase 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 Period)
D2. Seated Hamstring Curl 1 2 min 90 sec Density Set (Elevated Set Period)

Various Development Structure

Part 1: Basis (Weeks 1-2)

  •  Concentrate on attaining excellent type and mastering the essential methods. High quality and precision are extra necessary than depth at this stage.
  • Density Units: Guarantee enough restoration to assist studying and adaptation. Relaxation as wanted to take care of high quality motion.
  • Drop Set: Use weights which can be difficult however manageable, permitting you to excellent your type and keep good method.
  • Double Relaxation-Pause: Specializing in top quality repetitions, deal with mind-muscle-movement-connection. Sluggish consistency pace.

Part 2: Intensification (Weeks 3-4)

  • Enhance the depth through the use of heavier weights and barely rising quantity (units/reps) the place applicable.
  • Density Units: Enhance set length by 30 seconds. Barely scale back relaxation time between units.
  • Drop Units: Enhance the variety of drops by 1-2. Barely enhance load.
  • Double Relaxation-Pause: Lowered relaxation time between units. Barely enhance load.

Part 3: Peak Depth (Weeks 5-6)

  • Push the depth to the max with the extra effort, much less relaxation, and heavier hundreds in every technique.
  • Density Units: Additional scale back relaxation time or enhance the set length. You can even enhance load.
  • Drop Units: Maximize the variety of drops, aiming for as much as 5 complete. Enhance load and scale back relaxation between units.
  • Double Relaxation-Pause: Prolong the length of rest-pause intervals to push for max quantity.
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