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Hypertrophy Workout

This 12-week hypertrophy program consists of 4 phases that progressively overload the muscles through increases in weight and decreases in reps over time. It involves a split routine with lower and upper body focused days, as well as recovery days involving cardio. Each workout includes ramp up sets at submaximal weights before working sets at a prescribed load, reps, and rest times for each exercise.

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3K views6 pages

Hypertrophy Workout

This 12-week hypertrophy program consists of 4 phases that progressively overload the muscles through increases in weight and decreases in reps over time. It involves a split routine with lower and upper body focused days, as well as recovery days involving cardio. Each workout includes ramp up sets at submaximal weights before working sets at a prescribed load, reps, and rest times for each exercise.

Uploaded by

RazzyDaz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dr.

John Rusins 12 Week Hypertrophy Program

RAMP UP
RAMP UP
RAMP UP
RAMP UP
WORKING SETS

# OF SETS
SET 1
SET 2 / HALF REP
SET 3 / SINGLE REP
--

% OF LOAD
50% OF WORKING LOAD
75% OF WORKING LOAD
110% WORKING LOAD
PRESCRIBED SET, REPS & LOAD

DAY

SPLITS

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

LOWER BODY HEAVY


UPPER BODY HEAVY
CARDIO RECOVERY / REST
LOWER BODY PUMP
UPPER BODY PUMP
CARDIO RECOVERY / REST
CARDIO RECOVERY / REST

CARDIO TYPE

TIME

3 LISS SESSON
2 INTERVAL SESSION

@ 30 MIN
@ 15 MIN

Week: 1-2 / Phase 1


Day 1: Lower Body Heavy
Exercise
HAMSTRING CURLS
BACK SQUATS
REVERSE LUNGE
BB DEADLIFTS
* LEG EXTENSION
* LEG CURL
CALF RAISES

Sets
3
5
4
3
4
4
3

Reps
6
8
12
15
15
15
30

Rest
30
60
60
30
30
30
45

Ramp Up Sets
2
3
2
1
1
1
1

Day 2: Upper Body Heavy


Exercise
FACE PULL
BENCH PRESS
CHIN-UPS
INCLINE DB PRESS
1-ARM DB ROW
BB OH PRESS
DB REAR DELT RAISES

Sets
3
5
4
3
3
3
3

Reps
6
5
6
12
15
12
12

Rest
30
60
60
60
60
45
45

Ramp Up Sets
2
3
2
2
2
1
1

Day 3: Lower Body Pump


Exercise
HIP THRUSTS
FRONT SQUAT
TRAP BAR DEADLIFTS
SPLIT SQUAT
SPLIT SQUAT HOLD
LEG PRESS
B/W SPEED SQUATS
REVERSE HYPERS

Sets
3
5
5
4
4
4
3
3

Reps
8
8
6
15
30 sec.
20
25
25

Rest
45
60
60
0
30
45
45

Ramp Up Sets
2
3
3
1
1
1
1
1

Day 4: Upper Body Pump


Exercise
BAND PULL APART
BAND BENCH PRESS
WIDE GRIP PULL-UP
DIPS
BB CURLS
DB CURL
TRICEP PRESS DOWN
PUSH UPS
HANGING L-SIT

Sets
3
4
4
4
4
3
3
2
2

Reps
6
10
8
12
10
15
15
AMAP
AMAP

Rest
30
60
60
30
30
30
30
30
30

Ramp Up Sets
2
3
3
2
2
2
2
1
1

Week: 3-4 / Phase 2


Day 1: Lower Body Heavy
Exercise
HAMSTRING CURLS
SAFETY BAR SQUATS
STEP UP
DB DEADLIFTS
* LEG EXTENSION
* LEG CURL
CALF RAISES

Sets
3
6
4
3
4
4
3

Reps
8
5
8
12
10
10
30

Rest
30
60
60
30
30
30
45

Ramp Up Sets
2
3
2
1
1
1
1

Day 2: Upper Body Heavy


Exercise
FACE PULL
BENCH PRESS
CHIN-UPS
INCLINE DB PRESS
SEATED CABLE ROW
BB PUSH PRESS
REAR DELT RAISES

Sets
3
5
4
3
3
3
3

Reps
6
6
10
10
20
15
15

Rest
30
60
60
60
60
45
45

Ramp Up Sets
2
3
3
3
2
1
1

Sets
3
5
5
4
4
4
4

Reps
8
12
8
20
40 sec.
15
25

Rest
45
60
60
0
30
45

Ramp Up Sets
2
3
3
1
1
1
1

25

45

Sets
3
4
4
4
4
3
3
2
3

Reps
6
12
10
15
12
20
20
AMAP
AMAP

Rest
30
60
60
30
30
30
30
30
30

Ramp Up Sets
2
3
3
2
2
2
2
1
1

Day 3: Lower Body Pump


Exercise
HIP THRUSTS
FRONT SQUAT
TRAP BAR DEADLIFTS
SPLIT SQUAT
SPLIT SQUAT HOLD
LEG PRESS
B/W SPEED SQUATS
REVERSE
HYPEREXTENSIONS
Day 4: Upper Body Pump
Exercise
BAND PULL APART
BAND BENCH PRESS
WIDE GRIP PULL-UP
DIPS
BB CURLS
DB CURL
TRICEP PRESS DOWN
PUSH UPS
HANGING L-SIT

Week: 5-6 / Phase 3


Day 1: Lower Body Heavy
Exercise
SEATED BANDED
HAMSTRING CURLS
BOX SQUATS
ALT. REVERSE LUNGE
1 LEG DEADLIFT
* GOBLET SQUAT
* MB LEG CURLS
3-WAY CALF RAISES
Day 2: Upper Body Heavy
Exercise
1-ARM FACE PULL
INCLINE DB PRESS
CHIN-UPS
INCLINE CABLE PRESS
T-BAR ROW
* DB PUSH PRESS
* BAND PULL APART
Day 3: Lower Body Pump
Exercise
1-LEG HIP THRUSTS
GOBLET SQUAT
TRAP BAR DEADLIFTS
SPLIT SQUAT
SQUAT JUMP
BW SPEED SQUATS
REVERSE
HYPEREXTENSIONS
Day 4: Upper Body Pump
Exercise
1 ARM ROW
BANDED PUSH UP
W-G LAT PULL DOWN
PEC MINOR DIPS
1-ARM DB CURL
TRICEP PRESS DOWN
AB WHEEL

Sets

Reps

Rest

Ramp Up Sets

30

4
4
3
3
3
3

6
8
10
8
10
10

60
60
30
30
30
45

3
2
1
1
1
0

Sets
3
4
4
3
3
2
2

Reps
5
5
6
8
6
8
8

Rest
30
60
60
60
60
45
45

Ramp Up Sets
2
2
2
2
2
1
1

Sets
3
4
4
4
4
2

Reps
6
12
6
10
15
25

Rest
45
60
60
0
45
45

Ramp Up Sets
2
3
3
2
1
1

25

45

Sets
3
3
3
3
3
3
2

Reps
8
10
8
12
8
20
8

Rest
30
60
60
45
45
30
-

Ramp Up Sets
2
2
2
2
1
2
1

Week: 7-8 / Phase 4


Day 1: Lower Body Heavy
Exercise
MACHINE HAMSTRING
CURLS
BACK SQUAT
REVERSE LUNGE
BB RDL
* LEG EXTENSION
* LEG CURLS
CALF RAISES
Day 2: Upper Body Heavy
Exercise
FACE PULL
BENCH PRESS
CHIN-UPS
/ DB BENCH PRESS
1-ARM DB ROW
* BB OH PRESS
* REAR DELT RAISES
Day 3: Lower Body Pump
Exercise
HIP THRUSTS
FRONT SQUATS
TRAP BAR DEADLIFTS
SPLIT SQUAT
SPLIT SQUAT HOLD
LEG PRESS
* BW SPEED SQUATS
* REVERSE
HYPEREXTENSION
Day 4: Upper Body Pump
Exercise
BAND PULL APART
BANDED BENCH PRESS
W-G LAT PULL UP
A. DIPS
B. BB CURL
A. DB CURL
B. TRICEP PUSH DOWN
A. PUSH UP
B. HANGING L-SIT

Sets

Reps

Rest

Ramp Up Sets

10

30

5
4
3
4
4
3

6
8
10
20
20
30

60
60
45
30
30
45

3
2
1
1
1
1

Sets
3
5
4
3
3
3
3

Reps
8
8
10
15
12
10
10

Rest
30
60
60
60
60
45
45

Ramp Up Sets
2
3
3
2
2
1
1

Sets
4
6
6
4
4
4
4

Reps
8
8
6
15
30 sec
10
25

Rest
45
60
60
0
60
0
45

Ramp Up Sets
2
3
3
2
1
3
1

25

45

Sets
3
4
4
4
4
3
3
3
3

Reps
5
8
6
10
8
10
10
MAX
MAX

Rest
30
60
60
30
30
30
30
30
30

Ramp Up Sets
2
3
3
2
2
2
2
1 @ 10 sec
1 @ 10 sec

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