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6-Week Plan to Hypertrophy Exercise Program

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6-Week Plan to Hypertrophy Exercise Program

Let’s face it: All of us wish to look nice bare. A well-sculpted physique not solely boosts your confidence but additionally exhibits off the exhausting work you’ve put into your coaching. However how do you break by way of the confusion and get the outcomes you’re after? The secret is to coach sensible, have enjoyable, and push your limits with superior methods 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 hassle, and we offer the roadmap to take you to the following degree. Prepared to remodel and shred? Right here’s how we’re going to make it occur.

Every part of the hypertrophy exercise program progressively will increase the depth and complexity, difficult your muscle tissues to adapt and develop. The important thing methods 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:

  • Part 1: Basis (Weeks 1-2): Lays the groundwork by specializing in mastering the methods, making certain constant type, and constructing a stable base.
  • Part 2: Intensification (Weeks 3-4): Pushes the boundaries by rising the load, including extra quantity, and lowering relaxation instances, which intensifies the coaching stimulus.
  • Part 3: Peak Depth (Weeks 5-6): Reaches the head of depth, pushing your limits with maximal effort and superior variations of every technique, aiming for progressive overload and peak muscle development.

Coaching Methodology Break Down

  • Drop Units: Contain performing an train to failure, then lowering the burden and persevering with with out relaxation. This technique will increase time beneath pressure, focusing on muscle fibers extra deeply. A number of drop units could be utilized.
  • Density Units: Challenges you to finish as many reps as doable inside a set time, aiming to enhance work capability and muscle endurance by lowering relaxation intervals and rising general quantity.
  • Double Relaxation-Pause Units: Begin with a set to failure of a given train, adopted by brief relaxation intervals and extra couple units to failure. This technique pushes muscle 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
Young fit man getting ready to perform the hypertrophy workout program
Parilov

The 6 Week Hypertrophy Exercise Program

Part 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 collection Double Relaxation-Pause
C2. Incline Pushups 2 Close to Failure 30 sec/ 2 minutes between collection 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 (Diminished Load performing units of 5, 3-5 instances 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

Part 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 (Enhance weight barely, 1 extra set)
Pull-Ups 4 5 90 sec Straight Set (1 extra set)
Chest Supported DB Row 2 AMRAP 20 sec/ 90 seconds between collection Double Relaxation-Pause (Scale back relaxation time)
Incline Pushups 2 AMRAP 20 sec/ 90 seconds between collection 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 enhance in load)
Belt Squat 4 6 (x 3 drops) 0-10 sec Drop Set (Enhance drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 2-3 RIR 20 sec/ 90sec between collection 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 (Enhance set period)
Standing Calf Elevate 1 2 min 90 sec Density Set (Enhance set period)

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 Period)
C1. Dumbbell Rear Delt Fly 3 12-15 75 sec Tremendous Set (Elevated Reps, Diminished Relaxation)
C2. Lateral Shoulder Elevate 3 To Failure 5-15sec Mechanical Drop Set (Seated to Standing, Diminished Relaxation)
D1. Chest Supported Entrance Elevate 3 15 45 sec Triset Set (Elevated Reps, Diminished Relaxation)
D2. TRX Row 3 To Failure 15 sec/ 90 seconds Double Relaxation-Pause (Diminished Relaxation)
D3. Dumbbell Biceps Curl 3 90 sec 120 sec Density Set (Elevated Set Period)

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, Diminished Relaxation)
C2. Cable Pull-thru 3 Close to Failure 10-15 sec/75 sec Double Relaxation-Pause (Diminished Relaxation)
D1. Leg Extension 1 90 sec 90 sec Density Set (Diminished Relaxation)
D2. Seated Hamstring Curl 1 90 sec 90 sec Density Set (Diminished Relaxation)

Part 3: Peak Depth (Weeks 5-6)

Day 1: Higher Physique

Train Units Reps Relaxation Methodology
Bench Press 5 6, 6, 6, 6, Drop Set 90-120 sec Drop Set (Maximize drops to five)
Pull-Ups 5 5 60 Straight Set (Elevated Quantity)
Chest Supported DB Row 3 AMRAP 15 sec/ 60 seconds between collection Double Relaxation-Pause (3 rest-pauses, diminished relaxation)
Incline Pushups 3 AMRAP 15 sec/ 60 seconds between collection Double Relaxation-Pause (3 rest-pauses, diminished relaxation)
Dumbbell Hammer Curls 2 2 min 120 sec Tremendous Set (With Banded Triceps Push-downs, Extra Set Added)
Banded Triceps Push-downs 2 2 min 120 sec Tremendous Set (With Hammer Curls, Extra Set Added)

Day 2: Decrease Physique

Train Units Reps Relaxation Methodology
Again Squat to Field 5-7 4-6 120 sec Straight Set (Add an additional set, slight enhance in load)
Belt Squat 4 6 (x 5 drops) 0-10 sec Drop Set (Enhance drops to three drops on final set, elevated load)
1.5 Stance Leg Press 2 Close to Failure 15 sec/ 60sec between collection Double Relaxation-Pause (Scale back relaxation time, elevated quantity)
Reverse Dumbbell Lunge 4 12 60-90 sec Tremendous Set with Leg Press (Elevated load, 1 extra set)
Inverted Hamstring Curl 2 2 min 120 sec Density Set (Added Set)
Standing Calf Elevate 2 2 min 120 sec Density Set (Added Set)

Day 3: Higher Physique

Train Units Reps Relaxation Methodology
A.Barbell Overhead Press 5 3-5 75 sec Straight Set (Elevated Load and Quantity, Decreased Relaxation)
B. Pull-Ups 1 5 minutes 2 minutes Density Set + Drop Set (Begin: Loaded, Physique Weight, End: Band Assisted The rest of Time, Elevated Set Period)
C1. Dumbbell Rear Delt Fly 3 15+ 60 sec Tremendous Set (Elevated Reps, Diminished Relaxation)
C2. Lateral Shoulder Elevate 3 To Failure 0-10sec Mechanical Drop Set (Seated to Standing, Diminished Relaxation)
D1. Chest Supported Entrance Elevate 3 15 30 sec Triset Set (Diminished Relaxation)
D2. TRX Row 3 To Failure 15 sec/ 60 seconds Double Relaxation-Pause (Diminished Relaxation)
D3. Dumbbell Biceps Curl 3 90 sec 90 sec Density Set (Diminished Relaxation)

Day 4: Decrease Physique

Train Units Reps Relaxation Methodology
A. Entrance Squat 6 5 120 sec Straight Set (Add One other Set, Elevated Load)
B. Hex Bar Deadlift 3 5 (x 3-5 drops) 15-20 sec/ 120 sec Drop Set (Elevated Load)
C1. Lateral Lunge 3 12-15 60 sec Tremendous Set (Elevated Reps, Diminished Relaxation)
C2. Cable Pull-thru 3 Close to Failure 10-15 sec/60 sec Double Relaxation-Pause (Diminished Relaxation)
D1. Leg Extension 1 2 min 90 sec Density Set (Elevated Set Period)
D2. Seated Hamstring Curl 1 2 min 90 sec Density Set (Elevated Set Period)

Different Development Structure

Part 1: Basis (Weeks 1-2)

  •  Concentrate on attaining good type and mastering the fundamental methods. High quality and precision are extra necessary than depth at this stage.
  • Density Units: Guarantee enough restoration to assist studying and adaptation. Relaxation as wanted to take care of high quality motion.
  • Drop Set: Use weights which are difficult however manageable, permitting you to good your type and preserve good method.
  • Double Relaxation-Pause: Specializing in top quality repetitions, concentrate on mind-muscle-movement-connection. Sluggish consistency pace.

Part 2: Intensification (Weeks 3-4)

  • Enhance the depth through the use of heavier weights and barely rising quantity (units/reps) the place acceptable.
  • Density Units: Enhance set period by 30 seconds. Barely scale back relaxation time between units.
  • Drop Units: Enhance the variety of drops by 1-2. Barely enhance load.
  • Double Relaxation-Pause: Diminished relaxation time between units. Barely enhance load.

Part 3: Peak Depth (Weeks 5-6)

  • Push the depth to the max with the extra effort, much less relaxation, and heavier masses in every technique.
  • Density Units: Additional scale back relaxation time or enhance the set period. You can too enhance load.
  • Drop Units: Maximize the variety of drops, aiming for as much as 5 complete. Enhance load and scale back relaxation between units.
  • Double Relaxation-Pause: Prolong the period of rest-pause intervals to push for optimum quantity.

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