Scribd Logo
Upload

Welcome to Scribd!

  • 26 views

    Hypertrophy Phase 6 Weeks: 4x 3x 3x 2x 2x 4x 4x 3x

    Uploaded by

    T S
    This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Hypertrophy Phase 6 Weeks: 4x 3x 3x 2x 2x 4x 4x 3x

    Uploaded by

    T S
    26 views9 pages
    This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

    Original Title

    Programme 2016

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    26 views9 pages

    Hypertrophy Phase 6 Weeks: 4x 3x 3x 2x 2x 4x 4x 3x

    Uploaded by

    T S
    This document outlines a 6-week hypertrophy phase followed by a 4-week strength phase and 3-week peak phase for a total training program of 13 weeks. The hypertrophy phase involves 3 push, pull, and leg workouts per week focusing on higher reps and lower weight progressively increasing over 6 weeks. The strength phase reduces reps to focus on heavier weight loads over 4 weeks. The peak phase continues to increase weight and intensity over 3 weeks before a 1-week taper in preparation for testing strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 9

    Hypertrophy Phase 6 weeks Week 1

    PUSH A 8-12
    DB Bench 4x
    DB Flys 3x
    Smith Incline Press 3x
    Cable Lateral Raise 2x
    Bent Over Lateral Raise 2x
    Dips 4x
    Rope Pushdowns 4x
    DB Curls 3x

    LEGS A
    Squat 4x
    Leg Press 3x
    Glute Bridge 4x
    Stiff Legged Deadlift 2x
    Seated Calf Raise 6x
    Weighted Plank 5x

    PULL A
    Machine Pulldown 4x
    Wide Grip Pulldown 3x
    DB Row 2x
    EZ Bar Curls 3x
    Hammer Curls 3x
    Cable Lateral Raise 4x

    PUSH B
    Seated Smith Overhead Press 4x
    Lateral Raise 2x
    Rear Delts Pec Deck 2x
    Machine Incline Press 4x
    Incline Fly 2x
    Lying Triceps Extension 3x
    Pushdowns 4x
    Cable Curls 3x

    LEGS B
    Hamstring Curls 4x
    Deadlifts 4x
    Hack Squat 3x
    Leg Extension 2x
    Standing Calf Raise 6x
    Side Planks 4x
    Abs/Core 3x

    PULL B
    Machine Row 4x
    Barbell Row 3x
    NG Cable Pulldown 2x
    Leg Extension 4x
    Standing Calf Raise 6x
    Side Planks 3x
    Abs/Core 3x
    ENTER WEIGHT BELOW Week 2 Week 3
    Weight 8-12 6-8
    50 4x 55 4x 63.25
    3x 0 3x 0
    3x 0 3x 0
    2x 0 2x 0
    2x 0 2x 0
    4x 0 4x 0
    4x 0 4x 0
    3x 0 3x 0

    50 4x 55 4x 63.25
    3x 0 3x 0
    4x 0 4x 0
    2x 0 2x 0
    6x 0 6x 0
    5x 0 5x 0

    50 4x 55 4x 63.25
    3x 0 3x 0
    2x 0 2x 0
    3x 0 3x 0
    3x 0 3x 0
    4x 0 4x 0

    50 4x 55 4x 63.25
    2x 0 2x 0
    2x 0 2x 0
    4x 0 4x 0
    2x 0 2x 0
    3x 0 3x 0
    4x 0 4x 0
    3x 0 3x 0

    50 4x 55 4x 63.25
    4x 0 4x 0
    3x 0 3x 0
    2x 0 2x 0
    6x 0 6x 0
    4x 0 4x 0
    3x 0 3x 0

    50 4x 55 4x 63.25
    3x 0 3x 0
    2x 0 2x 0
    4x 0 4x 0
    6x 0 6x 0
    3x 0 3x 0
    3x 0 3x 0
    Week 4 Week 5 Week 6
    10-15 10-12 drop set on last OFF WEEK
    5x 66.4125 4x 69.733125
    3x 0 3x 0
    3x 0 3x 0
    2x 0 2x 0
    2x 0 2x 0
    4x 0 4x 0
    4x 0 4x 0
    3x 0 3x 0

    5x 66.4125 4x 69.733125
    3x 0 3x 0
    4x 0 4x 0
    2x 0 2x 0
    6x 0 6x 0
    5x 0 5x 0

    5x 66.4125 4x 69.733125
    3x 0 3x 0
    2x 0 2x 0
    3x 0 3x 0
    3x 0 3x 0
    4x 0 4x 0

    5x 66.4125 4x 69.733125
    2x 0 2x 0
    2x 0 2x 0
    4x 0 4x 0
    2x 0 2x 0
    3x 0 3x 0
    4x 0 4x 0
    3x 0 3x 0

    5x 66.4125 4x 69.733125
    4x 0 4x 0
    3x 0 3x 0
    2x 0 2x 0
    6x 0 6x 0
    4x 0 4x 0
    3x 0 3x 0

    5x 66.4125 4x 69.733125
    3x 0 3x 0
    2x 0 2x 0
    4x 0 4x 0
    6x 0 6x 0
    3x 0 3x 0
    3x 0 3x 0
    Strength Phase 4 weeks Week 1 Week 2 Week 3 Week 4 DELOAD
    Strength Phase 4 weeks Week 1 Week 2 Week 3 Week 4 DELOAD
    Peak 3 weeks Taper 1 Week Week 1 Week 2 Week 3 Week 4 TAPER

    You might also like