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 PLAN 2

 

This one is an ADVANCED Plan.
Do not use it if you are not familiar with the correct movements and technique. You also need a Workout Partner for the forced reps.

Cycle: 6 Days Split 1 Day Off, Restart.
Level: Advanced

Monday: Shoulders

• Military Press – 2 x 15 Warm Up, 3 x 10 + 5 forced, last Set as Dropset
• Butterfly invers – 3 x 10
• Side Laterals – 3 x 10
• Machine Shrugs 3 x 10
• Dumbbell Shrugs – 3 x 10

20 min. HIIT Cardiotraining

Noah-Ohlsen-CrossFit-Open-Workout-18.2

Tuesday: Back

• Latpulldown wide grip 2 x 15 Warm Up, 3 x 10
• T Bar Row – 3 x 10
• Deadlift – 5 x 10
• Revers Row – 3 x 12
• Seated Row – 2 x 15, 3 x 10

20 min. HIIT Cardiotraining

Wednesday: Chest

• Benchpress 2 x 15 WarmUp, 3 x 8 + 5 forced, last Set as Dropset
• Dumbbell Incline Press – 3 x 10 + 5 forced
• Dumbbell Flyes – 3 x 10
• Butterfly – 3 x 10

20 min. HIIT Cardiotraining

Thursday: Hams/ Calfs

• Reverse Hack Squat– 2 x 20 Warm Up, 5 x 15


• Standing LegCurls alternating– 5 x 15
• Seated LegCurls – 5 x 15
• Seated Calf Raises – 6 x 15
• Standing Calf Raises – 6 x 15

Friday: Arms

Biceps
• Barbell Curls – 3 x 10
• Curls Cable Pulley – 3 x 10
• Dumbbell Incline Curls – 3 x 10

Triceps
• Close Grip Bench 3x 10
• Kickbacks – 3 x 10
• Tricepspresses Rope – 3 x 10
• Forearms – 4 Sets until failure

20 min. HIIT Cardiotraining

Saturday: Quads

• Squats – 2 x 20 WarmUp 3 x 10, Lat Set 3x Dropset
• Leg Presses – 2 x 15, 3 x 10,Last Set 4x Dropset
• Leg Curls – 3 x 15
• Dumbbell Lunges – 3 Sets

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