Let’s face it: All of us need to look nice bare. A well-sculpted physique not solely boosts your confidence but in addition reveals off the laborious work you’ve put into your coaching. However how do you break by the confusion and get the outcomes you’re after? The bottom line is to coach sensible, have enjoyable, and push your limits with superior strategies that actually make a distinction. Enter the 6-Week Hypertrophy Exercise Program.
This 6-Week Hypertrophy Exercise Program is your final information to muscle-building success. This program is designed to pump up your exercises, lean out your physique, and make you stronger within the course of. With a structured 4-day break up, it may be tailor-made for all ranges, from newbie to superior. You management the trouble, and we offer the roadmap to take you to the subsequent degree. Prepared to rework and shred? Right here’s how we’re going to make it occur.
Every section of the hypertrophy exercise program progressively will increase the depth and complexity, difficult your muscular tissues to adapt and develop. The important thing strategies utilized on this program embrace Density Units, Drop Units, and Double Relaxation-Pause Units, all of that are famend for his or her effectiveness in selling hypertrophy. The Hypertrophy Exercise Program is split into three phases:
Section 1: Basis (Weeks 1-2): Lays the groundwork by specializing in mastering the strategies, guaranteeing constant type, and constructing a stable base.
Section 2: Intensification (Weeks 3-4): Pushes the boundaries by growing the load, including extra quantity, and decreasing relaxation occasions, which intensifies the coaching stimulus.
Section 3: Peak Depth (Weeks 5-6): Reaches the head of depth, pushing your limits with maximal effort and superior variations of every methodology, aiming for progressive overload and peak muscle development.
Coaching Methodology Break Down
Drop Units: Contain performing an train to failure, then decreasing the burden and persevering with with out relaxation. This methodology will increase time below stress, focusing on muscle fibers extra deeply. A number of drop units could be utilized.
Density Units: Challenges you to finish as many reps as attainable inside a set time, aiming to enhance work capability and muscle endurance by decreasing relaxation durations and growing general quantity.
Double Relaxation-Pause Units: Begin with a set to failure of a given train, adopted by brief relaxation durations and extra couple units to failure. This methodology pushes muscular tissues past conventional failure factors, maximizing muscle activation and development.
Weekly Construction
Day 1: Higher Physique
Day 2: Decrease Physique
Day 3: Off
Day 4: Higher Physique
Day 5: Decrease Physique
Parilov
The 6 Week Hypertrophy Exercise Program
Section 1: Basis (Weeks 1-2)
Day 1: Higher Physique
Train
Units
Reps
Relaxation
Methodology
A. Bench Press
3
6, 6, Drop Set
120 sec
Drop Set (1-2 drops)
B. Pull-Ups
3
5
60-90 sec
Straight Set
C1. Chest Supported DB Row
2
Close to Failure
30 sec/ 2 minutes between sequence
Double Relaxation-Pause
C2. Incline Pushups
2
Close to Failure
30 sec/ 2 minutes between sequence
Double Relaxation-Pause
D1. Dumbbell Hammer Curls
1
90 sec
90 sec
Density Set
D2. Banded Triceps Push-downs
1
90 sec
90 sec
Density Set
Day 2: Decrease Physique
Train
Units
Reps
Relaxation
Methodology
A. Again Squat to Field
4
6
120 sec
Straight Set
B. Belt Squat
3
8 (x 1 drops to failure)
0-10 sec
Drop Set to failure on last set
C1. 1.5 Stance Leg Press
2-3
Close to Failure
25 sec/ 120 sec between
Double Relaxation-Pause
C2. Reverse Dumbbell Lunge
3
12
90 sec
Tremendous Set with Leg Press
D1. Inverted Hamstring Curl
1
90 sec
90 sec
Density Set
D2. Standing Calf Elevate
1
90 sec
90 sec
Density Set
Day 3: Higher Physique
Train
Units
Reps
Relaxation
Methodology
A.Barbell Overhead Press
4
6
120 sec
Straight Set
B. Pull-Ups
2
2 minutes
2 minutes
Density Set (Band Assisted)
C1. Dumbbell Rear Delt Fly
3
10-12
90 sec
Tremendous Set
C2. Lateral Shoulder Elevate
3
To Failure
10-20 sec
Mechanical Drop Set (Seated to Standing)
D1. Chest Supported Entrance Elevate
3
12
60 sec
Triset Set
D2. TRX Row
3
To Failure
20 sec/ 120 seconds
Double Relaxation-Pause
D3. Dumbbell Biceps Curl
3
60 sec
120 sec
Density Set
Day 4: Decrease Physique
Train
Units
Reps
Relaxation
Methodology
A. Entrance Squat
4
6
120 sec
Straight Set
B. Hex Bar Deadlift
3
5 (x 3-5 drops)
15-20 sec/ 120 sec
Drop Set (Lowered Load performing units of 5, 3-5 occasions to conclude 1 set)
C1. Lateral Lunge
3
8-10
90 sec
Tremendous Set
C2. Cable Pull-thru
3
Close to Failure
15-20 sec/90 sec
Double Relaxation-Pause
D1. Leg Extension
1
90 sec
120 sec
Density Set
D2. Seated Hamstring Curl
1
90 sec
120 sec
Density Set
Section 2: Intensification (Weeks 3-4)
Day 1: Higher Physique
Train
Units
Reps
Relaxation
Methodology
Bench Press
4
6, 6, 6, Drop Set
120 sec
Drop Set (Improve weight barely, 1 further set)
Pull-Ups
4
5
90 sec
Straight Set (1 further set)
Chest Supported DB Row
2
AMRAP
20 sec/ 90 seconds between sequence
Double Relaxation-Pause (Scale back relaxation time)
Incline Pushups
2
AMRAP
20 sec/ 90 seconds between sequence
Double Relaxation-Pause (Scale back relaxation time)
Dumbbell Hammer Curls
1
2 min
90 sec
Tremendous Set (With Banded Triceps Push-downs, Elevated Time Block)
Banded Triceps Push-downs
1
2 min
90 sec
Tremendous Set (With Hammer Curls, Elevated Time Block)
Day 2: Decrease Physique
Train
Units
Reps
Relaxation
Methodology
Again Squat to Field
5
6
90 sec
Straight Set (Add an additional set, slight improve in load)
Belt Squat
4
6 (x 3 drops)
0-10 sec
Drop Set (Improve drops to three drops on final set, elevated load)
1.5 Stance Leg Press
2
2-3 RIR
20 sec/ 90sec between sequence
Double Relaxation-Pause (Scale back relaxation time)
Reverse Dumbbell Lunge
3
15
60-90 sec
Tremendous Set with Leg Press (Elevated Repetition)
Inverted Hamstring Curl
1
2 min
90 sec
Density Set (Improve set length)
Standing Calf Elevate
1
2 min
90 sec
Density Set (Improve set length)
Day 3: Higher Physique
Train
Units
Reps
Relaxation
Methodology
A.Barbell Overhead Press
5
5
90 sec
Straight Set (Elevated Load and Quantity, Decreased Relaxation)
B. Pull-Ups
2
3 minutes
2 minutes
Density Set (Physique Weight/Assisted, Elevated Set Length)
C1. Dumbbell Rear Delt Fly
3
12-15
75 sec
Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Elevate
3
To Failure
5-15sec
Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Elevate
3
15
45 sec
Triset Set (Elevated Reps, Lowered Relaxation)
D2. TRX Row
3
To Failure
15 sec/ 90 seconds
Double Relaxation-Pause (Lowered Relaxation)
D3. Dumbbell Biceps Curl
3
90 sec
120 sec
Density Set (Elevated Set Length)
Day 4: Decrease Physique
Train
Units
Reps
Relaxation
Methodology
A. Entrance Squat
4
8
120 sec
Straight Set (Elevated Reps)
B. Hex Bar Deadlift
3
5 (x 3-5 drops)
15-20 sec/ 120 sec
Drop Set (Elevated Load)
C1. Lateral Lunge
3
10-12
75 sec
Tremendous Set (Elevated Reps, Lowered Relaxation)
