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.

HYPERTROPHY PROGRAM 3

Day 1 – Pull

Chin Up  4 x 8-12
Wide Grip lat Pull Down  3 x 8-15
Shoulders Shrug  3 x 8-15
Single Arm Bent Over Row  3 x 8-12
Hammer Strength High-Low Row 3 x 10-15
Rear Deltoid Fly 3 x 10-15
Biceps Curl 3 x 10-15

Day 2 – Legs/Hips

Back Squat 4 x 10-15
Front Squat 3 x 8-12
Reverse Lunge (same side) 3 x 10-12
Hamstring Curl 3 x 8-12
Leg Extension 3 x 8-12
Hip Thrust 3 x 12-15
Calf Raise 3 x 12-15

Rich-Mat

Day 3 – Push

Dumbbell Bench Press or Free Motion Chest 4 x 8-12
Hammer Strength Incline Press 3 x 8-12
Dumbbell Overhead Press 4 x 8-12
Close-Grip Push Up (hands on med ball) 3 x 12-15
Shoulder Lateral Raise 3 x 12-15
Triceps Extension 3 x 12-15

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