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Hypertrophy 2

The document outlines a 4 week hypertrophy training program. Week 1 focuses on compound lifts like squats, deadlifts, presses, and pull ups done in a EMOM or cluster set format. Weeks 2-3 progress the intensity with lower reps and heavier loads. Week 4 is a max effort week with AMRAP sets and snatches done for reps at 75-85% of 1RM.

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Sean Mceachern
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127 views16 pages

Hypertrophy 2

The document outlines a 4 week hypertrophy training program. Week 1 focuses on compound lifts like squats, deadlifts, presses, and pull ups done in a EMOM or cluster set format. Weeks 2-3 progress the intensity with lower reps and heavier loads. Week 4 is a max effort week with AMRAP sets and snatches done for reps at 75-85% of 1RM.

Uploaded by

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

Week 1
Day 1
2 Snatch pull+2 hang snatch +2OHS
12 min E2MOM

Back Squat
3x3RIR 60,70,75

Front squat
3x3RIR 60,70,75

3 rounds FGB style


1 min lunges
1 min KB swings
1 min Push ups
1 min air squats

Day 2
2 Push press+ 2 power jerk
12 min E2MOM

Bench press 3x8 3RIR heavy

For time
100,60 push ups
2 min HS hold
30 TGU

Day 3
Clean DL + 3 TNG power clean
12 min E2MOM

Back squat
3x4 60, 70,75

Deadlift
3x3RIR 60,70,75

5x
10/2pull ups
20 ball slams
Hypertrophy

20 KB swing

Day 4
Snatch pull + 3 high hang
12 min E2MOM

Front squat
3x3RIR 60,70,75

Deadlift
3x4 60, 70,75

Press
lateral raise

single arm press


high row
Hypertrophy

1 3RIR
high day bs high 3x3RIR 60,70,75
fs mod 3x6 60,70,75

Chest bench 3x8

Mod day bs low 3x4 60, 70,75


DL High 3x8 60,70,75

low day fs High 3x3RIR 60,70,75


dl Low 3x4 60, 70,75

2 2RIR
high day bs high 3x2RIR 70,75,80
fs mod 3x6 70,75,80

Mod day bs low 3x4 70, 75,80


DL High 3x2RIR 70,75,80

low day fs high 3x2RIR 70,75,80


dl Low 3x4 70, 75,80

Bench 3x8

3 1RIR
high day bs high 3x 1RIR 75,80,85
fs high 3x8 75,80,85

Mod day bs low 3x4 75,80,85


DL High 3x8 75,80,85

low day fs mod 3x 1RIR 75,80,85


dl Low 3x4 75,80,85

Bench 3x8
Hypertrophy

4 AMRAP
high day bs high 3x0RIR 75,85,90
fs mod 3x8

Mod day bs low 3x4


DL High 3x0RIR 75,85,90

low day fs Hihg 3x0RIR 75,85,90


dl Low 3x4

Bench 3x8
Hypertrophy

leg

back pull

shoulder press

leg

back pull

shoulder press

chest

leg

back pull

shoulder press

chest
Hypertrophy

leg

back pull

shoulder press

chest
Week 2
Day 1
2 Snatch pull+2 hang snatch +2OHS
12 min E2MOM

Back Squat
3x2RIR 70,75,80

Front squat
3x6 70,75,80

5 rounds
100 foot HS walk
30 alt pistols

Day 2
2 Push press+ 2 power jerk
12 min E2MOM

Bench press 3x8 2RIR heavy

4 rounds for time


20 Db snatch
30 DU
10 dips

Day 3
Clean DL + 3 TNG power clean
12 min E2MOM

Back squat
3x4 70, 75,80

Deadlift
3x2RIR 70,75,80

30,20,10
TTB
KB walking lunges
Ring row

Day 4
Snatch pull + 3 high hang
12 min E2MOM

Front squat
3x2RIR 70,75,80

Deadlift
3x4 70, 75,80

Press
lateral raise

single arm press


high row
2
high day

Mod day

low day
2RIR
bs high 3x2RIR 70,75,80 leg
fs mod 3x6 70,75,80

bs low 3x4 70, 75,80 back pull


DL High 3x2RIR 70,75,80

fs high 3x2RIR 70,75,80 shoulder press


dl Low 3x4 70, 75,80

Bench 3x8 chest


Week 2
Day 1
2 Snatch pull+2 hang snatch +2OHS
12 min E2MOM

Back Squat
3x2RIR 70,75,80

Front squat
3x6 70,75,80

3 rounds FGB style


1 min step ups
1 min KB swings
1 min Push ups
1 min jump squats

Day 2
2 Push press+ 2 power jerk
12 min E2MOM

Bench press 3x8 2RIR heavy

For time
120,70 push ups
2 min HS hold
30 TGU

Day 3
Clean DL + 3 TNG power clean
12 min E2MOM

Back squat
3x4 70, 75,80

Deadlift
3x2RIR 70,75,80

5x
10/3 pull ups
20 ball slams
20 KB swing

Day 4
Snatch pull + 3 high hang
12 min E2MOM

Front squat
3x2RIR 70,75,80

Deadlift
3x4 70, 75,80

Press
lateral raise

single arm press


high row
3
high day

Mod day

low day
1RIR
bs high 3x 1RIR 75,80leg
fs high 3x8 75,80,85

bs low 3x4 75,80,85 back pull


DL High 3x8 75,80,85

fs mod 3x 1RIR 75,80shoulder press


dl Low 3x4 75,80,85

Bench 3x8 chest


Week 4
Day 1
high hang snatch triple
5x75-85%

Back Squat
3xmax reps 75,85,90

Front squat
3x4 75,85,90

15 min AMRAP
15 DB thruster
15 pull ups

Day 2
Power clean +clean + jerk
5x75-85%

Bench press 3x8 0RIR heavy

3 rounds each For time


40 push ups
100 foot bear crawl

Day 3
Snatch balance
5x3

Back squat
3x4 75,85,90

Deadlift
3xmax reps 75,85,90

5x
10 TTB
20 ball slams
20 KB swing

Day 4
Snatch triple
5x 75-85%

Front squat
3xmax reps 75,85,90

Deadlift
3x4 75,85,90

Press 3x0RIR
lateral raise 3x0RIR

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