1-Week High Intensity-Hypertrophy Program Sample
Yesterday we received a few messages about our High Intensity-Hypertrophy (muscle building) post. Here's a week-long sample of the program:
(Monday)
Strength:
Deadlift: 4 Sets x 8 Reps
*Sets 3 and 4 should be heavy. Hypothetically, if you were to perform more than 8 reps (which you're not), you should be able to execute only one or maybe two more reps on set 3 and 4.
Strength Stamina:
10-Minute, 5-Rep Squat EMOM
*Weight should begin to feel heavy around set 5 and 6. The sets should get difficult around 7 or 8. If you're unable to manage 5 reps across for the 10 sets, the weight was too heavy to begin with.
Conditioning Hypertrophy:
100 Dumbbell Snatches
*If you can execute 20 DB Snathces without fatigue, the weight is too light.
(Tuesday)
Strength:
Bench Press: 4 Sets x 8 Reps
*Sets 3 and 4 should be heavy. Hypothetically, if you were to perform more than 8 reps (which you're not), you should be able to execute only one or maybe two more reps on set 3 and 4.
Strength Stamina:
10-Minute, 5-Rep Overhead Press EMOM
*Weight should begin to feel heavy around set 5 and 6. The sets should get difficult around 7 or 8. If you're unable to manage 5 reps across for the 10 sets, the weight was too heavy to begin with.
Conditioning Hypertrophy:
20-Minute, AMRAP Pull-up-Burpee EMOM
Minute 1: AMRAP Pull-up
Minute 2: AMRAP Burpee
Minute 3: AMRAP Pull-up
Minute 4:AMRAP Burpee
...and so on and so forth, until the 10 sets of Pull-ups and 10 sets of Burpees are through.
*Scale Pull-ups with Inverted Rows
(Wednesday)
REST
(Thursday)
Strength:
Squat: 4 Sets x 8 Reps
*Sets 3 and 4 should be heavy. Hypothetically, if you were to perform more than 8 reps (which you're not), you should be able to execute only one or maybe two more reps on set 3 and 4.
Strength Stamina:
10-Minute, 5-Rep Deadlift EMOM
*Weight should begin to feel heavy around set 5 and 6. The sets should get difficult around 7 or 8. If you're unable to manage 5 reps across for the 10 sets, the weight was too heavy to begin with.
Conditioning Hypertrophy:
100 Plate Squat Presses
*Male 45#; Female 25#
(Friday)
Strength:
Overhead Press: 4 Sets x 8 Reps
*Sets 3 and 4 should be heavy. Hypothetically, if you were to perform more than 8 reps (which you're not), you should be able to execute only one or maybe two more reps on set 3 and 4.
Strength Stamina:
10-Minute, 5-Rep Bench Press EMOM
*Weight should begin to feel heavy around set 5 and 6. The sets should get difficult around 7 or 8. If you're unable to manage 5 reps across for the 10 sets, the weight was too heavy to begin with.
Conditioning Hypertrophy:
19-Minute Work-Rest EMOM
5 Barbell Rows
5 Box Jumps
AMRAP Dumbbell Overhead Presses
Minute 1: 5 Barbell Rows, followed by 5 Box Jumps, followed by AMRAP Dumbbell Overhead Presses for the remainder of the minute.
Minute 2: Rest
Minute 3: 5 Barbell Rows, followed by 5 Box Jumps, followed by AMRAP Dumbbell Overhead Presses for the remainder of the minute.
Minute 4: Rest
...and so on and so forth, until the 10 sets of work is through.
*Barbell weight should be moderate; you should not be able to hypothetically perform 12 reps in a row of the weight you're using. Dumbbell weight should be light to moderate; if you're performing over 20 reps in your AMRAP, you're either absolutely crushing it, or your weight is too light.
(Saturday)
20-Minute Run
(Sunday)
REST