Kenneth-Leverich
Source: CrossFit Inc

5 Hypertrophy Programs to Pack on Serious Muscle

These programs will all help you to change your body and improve your training.

Strength and muscle building can help and support the other. You can hardly build strength without muscles, just as you can’t build muscles without strength. But still there are differences.

Think of a Powerlifter or a Stronman like Eddie Hall, looking like a wild bull, probably walking through the stonewall instead of the door. But not jacked or ripped at all. Then think of a Bodybuilder where you can see every isolated muscle. In the vast majority of cases the latter will never reach the strength level of a decent Powerlifter.

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Use a Plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload.

Remember, these plans are not designed to improve strength or power. These programs are strictly for the purpose of gaining serious muscle size.

HYPERTROPHY PROGRAM 1

This one is a killer. You do not use heavy weights, but you won´t need them.

Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart.

Level: Advanced

Monday:

Chest/Shoulders

Chest
Decline Smith Presses: 2 x 12 .
(Flat Hammer Presses): 4 x 25
Incline Dumbbell Flyes): 3 x until failure

Shoulders
Seated Dumbbell Presses 1 x 25
Reverse EZ Bar Presses 1 x until failure
Seated Dumbbell Side Laterals: 1 x until failure

Tuesday:

Legs

Backsquats: 4 x 25 .
Horizontal Leg Presses 1 x 40
Leg Extensions 1 x 40
Leg Curl Machine: 3 x until failure

Wednesday: Off

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Thursday: Back/Shoulders

Back:
Pull-ups: 2 x 12
Dead Lifts 2 x 10
Dumbbell Rows 2 x 10
Lat Pulldown 2 x 10

Shoulder
Rear Delt Machine 2 x 25
Barbell Shrugs 2 x 12
Dumbbell Shrugs 2 x 12
Upright Rows 2 x 12

Friday:
Arms

Biceps
Standing Dumbbell Curls 2 x10
Dumbbell Drag Curls 1 x 20
Incline Hammer Curls 1 x 15

Triceps
Close-Grip Benches 1 x 25
Tricep Press Downs 1 x 25
Double Arm Kickbacks: 1 x 25
Dips 1 x until failure

Calfs
Seated Calf Raises 3 x 15
Donkey Calf Raises: 3 x 15

Saturday: Off

Sunday: Restart

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By Simon