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 4

The “Squats and Milk” Program

This is not a classic hypertrophy program but still designed to create a serious muscle grow.

Thought for 6 Weeks you will squat heavy various times a week.

Sara-Sigmundsdottir-Squat

Requirement is the knowledge of your 5rep max Back Squat. Then subtract 2,5 kg for every set. In 6 Weeks you will squat 18 times, so it is 45kg less. This is you starting weight for: 20 Reps!
Every new set you add 2,5 kg back on the bar and after 6 weeks you squat your former 5rep max for: 20 Reps! Yes, is will be hard. Yes, you will suffer. Yes, it is efficient.
Around those 20rep Squats there are several other exercises, the most useful for CrossFit is probably a inbound of weightlifting movements.

Day 1

  • A Power Clean 3×3 2min Rest
  • B1 20Rep Squats 1×20 no Rest
  • B2 Dumbbell Pullovers 1×20
  • C1 Barbell Bench Press 2×10-12 no Rest
  • C2 High Cable Flys 2×12-15 90sec Rets
  • D Triceps Rope Press Down Drop Set 2Sets 60sec Rest
  • E Biceps EZ Curls 21s 2Sets 60Sec Rest

Day 2

  • A Snatch High Pull 3×3 2min Rest
  • B1 20Rep Squats 1×20 no Rest
  • B2 Dumbbell Pullovers 1×20
  • C1 Bent Over Row 2×10-12 no Rest
  • C2 Bent Over Fly 2×12-15 90sec Rest
  • D Hip Thrust Drop Set 2 Sets 60sec Rest
  • E Calf Raise 21s 2 Sets 60sec Rest

Day 3

  • A Hang Clean 3×3 2min Rest
  • B1 20Rep Squats 1×20 no Rest
  • B2 Dumbbell Pullovers 1×20
  • C1 PullUp 2×10-12 no Rest
  • C2 Facepull 2×12-15 90sec Rest
  • D Military Press Drop Set 2 Sets 60sec Rest
  • E Cross Body Hammer Curls 21s 2 Sets 60sec Rest

Day 4

  • A – Power Focus
  • B1 – 20Rep Squats
  • B2 Dumbbell Pullovers
  • C1 Super Set – Compound Exercise
  • C2 Super Set – Isolated Exercise
  • D Isolation Exercise Drop Set Method
  • E Isolation Exercise 21´s Method

 

For cicuit A use a mid heavy weight that will not blast you totally out. It is thought as a heavier WarmUp.

For circuit C, perform the first set of the compound exercise followed immediately by one set of the isolation exercise. Take the recommended break and repeat for a 2nd set.

For circuit D, start with a weight you can do 3-5 reps with. Drop the weights down as you fatigue for 3 consecutive drops.

For circuit E, use a moderately heavy weight and perform 7 bottom half reps. Next, perform 7 top half reps. Lastly, perform 7 full range of motion reps.

Pages: 1 2 3 4 5