Hypertrophy Program #1 - Three Day Alternating Routine
If your outcome is to
transform your physique then these type
of weight training programs
will give you the best results.These 3 weight training programs are tried and trusted body
building
routines. They all have their advantages, just choose
the one that appeals
to you
most.
One of the best
hypertrophy weight training programs if you're pushed for time in the
week. Alternate the 2 sessions over any 3 days and try to leave a days
rest in between workouts. In effect you're doing each session 3 times
every fortnight.
For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight
that allows you to perform a maximum of 8-12 reps. When you can do more
than 12 reps increase the weight next session. Warm up thoroughly before
starting any weight training session.
Session 1 (Chest, Back,
Triceps, Abs)
- Bench press
- Incline bench press
- Lat pull Downs (wide grip)
- Seated pulley row
- Triceps push down
- French press
- Weighted crunches
- Decline sit ups
Session 2 (Legs, Shoulders, Biceps, Calves)
- Leg press
- Leg curls
- Seated shoulder press
- Lateral (side) raises
- Barbell curl (EZ barbell)
- Hammer curls
- Standing calf raise
- Seated calf raise
Hypertrophy
Program #2 - Four Day
Split Routine
This is one of the
classic weight training programs. It works all the major muscle groups
twice per week. Many strength and conditioning experts now believe weight
training programs that work each muscle group just once per week
are adequate... even preferable.
For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight
that allows you to perform a maximum of 8-12 reps. When you can do more
than 12 reps increase the weight next session. Warm up thoroughly
before starting any weight training session.
Monday - Session 1
(Chest, Shoulders, Triceps, abs)
- Dumbell press
- Incline dumbell press
- Seated dumbbell press
- Lateral raises
- Overhead dumbbell extensions
- Narrow bench press
- Abdominal weight machine
- Bent knee crunches
Tuesday - Session 2
(Legs, Back, Biceps, calves)
- Barbell Squats
- Dumbell lunges
- Lat pull down (narrow reverse grip)
- Bent over dumbell row
- Seated dumbell curls
- Preacher curls
- Lying calf press
- Seated calf raise
Thursday - Repeat session
1
Friday - Repeat session 2
Hypertrophy
Program #3 - Four Day Isolation Routine
This is one of the most
common weight training programs used by bodybuilders. Each muscle groups
is worked once (intensively) per week.
It can be adjusted to fit into 3
days, but each session is going to be longer.
For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight
that allows you to perform a maximum of 8-12 reps. When you can do more
than 12 reps increase the weight next session. Warm up thoroughly
before starting any weight training session.
Monday - Chest, Biceps
- Flat bench press
- Decline bench press
- Incline dumbell flyes
- Barbell curls (EZ barbell)
- Hammer curls
- Cable curls (use the low pulley on any cable cross over machine)
Tuesday - Legs, Traps
- Leg press
- Lying leg curls
- Leg extensions
- Standing calf raise
- Seated calf raise
- Upright row
- Dumbell Shrugs
Thursday - Back, Triceps
- Chin ups (add additional weight if necessary)
- Lat pull down (narrow reverse grip)
- Seated pulley row
- Bent over dumbell row
- Triceps pushdown
- French press
- Narrow bench press
Friday - Shoulders, Abs
- Seated dumbell press
- Lateral raises
- Reverse or bent over flyes
- Weighted crunches
- Decline sit ups
- Hyper extensions
Course Contributor
Phil Davies
