8 Week Strength & Hypertrophy Routine

Strength and Hypertrophy Training – During this 8 week bulking phase we are focusing on two primary things 1.) Putting on weight 2.) Building larger and stronger muscles.

Exercise Protocol: (This assumes you will be going to the gym 4 days/week, if it differs we can adjust)

Cardio Protocol: 3x/week, low intensity steady state cardio to be done after training session

Start with 15 mins of cardio of your choice (treadmill walking, elliptical, arc trainer, stationary bike, etc).

*cardio is being done  for overall health, vascularity, digestion, and recovery*

*rest periods between sets should be 60-90 seconds*

Body Part and Day Split:

Day 1: Posterior Chain and Legs

Day 2: Chest and Triceps

Day 3: Back and Biceps

Day 4: Shoulders and Abdominals

 

Day 1: Posterior Chain and Legs

  1. Deadlift from Floor 5×5 @85% of 1RM
  2. GHD Trainer with isolation emphasis on hamstrings 5×8
  3. Barbell Lunge (wide Stance, walking) 4×6-8 @ 30% Back Squat 1RM
  4. Lying Hamstring Curl w/ Resistance Band 5×8-10 @ Thinner Green Band
  5. Stiff Leg Deadlift ( hips don’t move, bar does not contact shins)  4×10 @ 75% Deadlift 1RM
  6. Leg Extensions (slow tempo with 2 second pause at top extension) 3×12
  7. Seated Calf Raises 3×20
  8. Squat Jammer Calf Raises 3×20

Day 2: Chest and Triceps

  1. Incline Barbell Press (45˚) 5×5 @ 55% Flat Bench Press 1RM
  2. Low Incline Dumbbell Fly (30˚) 5×8-10
  3. Wide Grip Chest Hammer Press 4×6-8
  4. Weighted Dip 3×8-10 @ 30% of your bodyweight
  5. Dumbbell Skull Crusher 4×10
  6. Rope Pushdown 4×10

Day 3: Back and Biceps

  1. Weighted Chin-up/Pull-up/Neutral Grip 2,2,2×4-8 each grip @ 25% your bodyweight
  2. High Row Hammer Strength (double overgrip) 4×8-10
  3. Bent Over Barbell Row 4×6-8
  4. T-Bar Row 3×6-8
  5. Single Arm Dumbbell Row 3×8-10
  6. Standing Barbell Curl 5×8
  7. Standing Hammer Curl 4×8

 

Day 4: Shoulders and Abdominals

  1. Front Seated Barbell Press 5×6-8
  2. Standing Dumbbell Lateral Raise with Resistance Band 4×8-10
  3. Upright Barbell Row (narrow, standard, wide)  2,2,2×6-10
  4. Rear Deltoid Dumbbell Fly (laterally, front) 2,2×8-10
  5. Weighted Cable Crunch (kneeling) 3×15
  6. Leg Raises (roman chair/hanging) 2x till failure

 

  • each week you will increase the weights by 5lbs. if on your starting set you selected a weight that was far too light continue the exercise for as many reps as you can perform at that weight and readjust weights after that set.
  • During  week 4, you will drop all training loads to 50%, Number of sets will remain the same, double the reps performed for each set.

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Posted on

November 19, 2016

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