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
- Deadlift from Floor 5×5 @85% of 1RM
- GHD Trainer with isolation emphasis on hamstrings 5×8
- Barbell Lunge (wide Stance, walking) 4×6-8 @ 30% Back Squat 1RM
- Lying Hamstring Curl w/ Resistance Band 5×8-10 @ Thinner Green Band
- Stiff Leg Deadlift ( hips don’t move, bar does not contact shins) 4×10 @ 75% Deadlift 1RM
- Leg Extensions (slow tempo with 2 second pause at top extension) 3×12
- Seated Calf Raises 3×20
- Squat Jammer Calf Raises 3×20
Day 2: Chest and Triceps
- Incline Barbell Press (45˚) 5×5 @ 55% Flat Bench Press 1RM
- Low Incline Dumbbell Fly (30˚) 5×8-10
- Wide Grip Chest Hammer Press 4×6-8
- Weighted Dip 3×8-10 @ 30% of your bodyweight
- Dumbbell Skull Crusher 4×10
- Rope Pushdown 4×10
Day 3: Back and Biceps
- Weighted Chin-up/Pull-up/Neutral Grip 2,2,2×4-8 each grip @ 25% your bodyweight
- High Row Hammer Strength (double overgrip) 4×8-10
- Bent Over Barbell Row 4×6-8
- T-Bar Row 3×6-8
- Single Arm Dumbbell Row 3×8-10
- Standing Barbell Curl 5×8
- Standing Hammer Curl 4×8
Day 4: Shoulders and Abdominals
- Front Seated Barbell Press 5×6-8
- Standing Dumbbell Lateral Raise with Resistance Band 4×8-10
- Upright Barbell Row (narrow, standard, wide) 2,2,2×6-10
- Rear Deltoid Dumbbell Fly (laterally, front) 2,2×8-10
- Weighted Cable Crunch (kneeling) 3×15
- 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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