Free personalized workout plan

Hypertrophy Resistance Training

By Chris Stone

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle
Equipment
2 x Dumbbell, Ab Wheel, Barbell, Box, Flat Bench, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

 It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6-12 on Hypertrophy (or muscular growth) and 12+ on endurance. I have created 3 programs that will focus on these specific goals / number of repetitions. The set-up is very simple - there are 2 phases. Phase 1 runs from Week 1 to Week 3 and will take you "big" compound exercises to maximise muscular recruitment and assist in the muscle building process. Phase 2 runs from Week 4 to Week 6. The goal at this phase is to increase the intensity of your training therefore, you should continue to use the same weight that you have been using during phase 1 as the number of reps that you are required to complete increase per exercise. There are 3 sessions per week to complete (a lower, upper and full body session). Once you have completed this 6 week program, feel free to cycle it and start again from Week 1 (however, you shouild be lifting heavier this time around). 

Show More

Workout Overview

Week 1

Day 1: Lower

Day 2: Upper

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Weighted Pullup
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises

Date Created: 12/25/2018, EST


Last Updated: 9/12/2020, EDT

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.