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Hypertrophy Specific Training Program

This document outlines a 6-week strength training program with progressive overload. It includes exercises like squats, deadlifts, and presses performed across 3 sessions per week. Each workout (WO) increases the weight lifted by a set amount while maintaining the same number of reps and sets. The program starts with higher rep/lower weight workouts and progresses to lower rep/higher weight as the weeks advance.

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Guillaume Vingtcent
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881 views2 pages

Hypertrophy Specific Training Program

This document outlines a 6-week strength training program with progressive overload. It includes exercises like squats, deadlifts, and presses performed across 3 sessions per week. Each workout (WO) increases the weight lifted by a set amount while maintaining the same number of reps and sets. The program starts with higher rep/lower weight workouts and progresses to lower rep/higher weight as the weeks advance.

Uploaded by

Guillaume Vingtcent
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd

Only change items in yellow - - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - -

Items in red are calculated for you Date: Date: Date: Date: Date: Date:
Old 15 RM Increase New 15 RM Increment WO #1 WO #2 WO #3 WO #4 WO #5 WO #6
Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
Squat 280 0 280 20 15 x 2 180 15 x 2 200 15 x 2 220 15 x 2 240 15 x 2 260 15 x 2 280
Deadlift 330 0 330 20 15 x 2 230 15 x 2 250 15 x 2 270 15 x 2 290 15 x 2 310 15 x 2 330
Benchpress 185 0 185 10 15 x 2 135 15 x 2 145 15 x 2 155 15 x 2 165 15 x 2 175 15 x 2 185
T-bar rowing 180 0 180 10 15 x 2 130 15 x 2 140 15 x 2 150 15 x 2 160 15 x 2 170 15 x 2 180
Dumbbell press 130 0 130 5 15 x 2 105 15 x 2 110 15 x 2 115 15 x 2 120 15 x 2 125 15 x 2 130
One arm bent rowing 110 0 110 10 15 x 1 60 15 x 1 70 15 x 1 80 15 x 1 90 15 x 1 100 15 x 1 110
Dips (bodyweight plus:) 12.5 0 12.5 2.5 15 x 1 0 15 x 1 2.5 15 x 1 5 15 x 1 7.5 15 x 1 10 15 x 1 12.5
Chin Ups (bodyweight plus:) 12.5 0 12.5 2.5 15 x 1 0 15 x 1 2.5 15 x 1 5 15 x 1 7.5 15 x 1 10 15 x 1 12.5
Overhead dumbbell press 100 0 100 5 15 x 1 75 15 x 1 80 15 x 1 85 15 x 1 90 15 x 1 95 15 x 1 100
EZ Curls 65 0 65 5 15 x 1 40 15 x 1 45 15 x 1 50 15 x 1 55 15 x 1 60 15 x 1 65
Tricep pull downs 65 0 65 5 15 x 1 40 15 x 1 45 15 x 1 50 15 x 1 55 15 x 1 60 15 x 1 65

- - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - -


Date: Date: Date: Date: Date: Date:
Old 10 RM Increase New 10 RM Increment WO #7 WO #8 WO #9 WO #10 WO #11 WO #12
Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
Squat 310 0 310 20 10 x 2 210 10 x 2 230 10 x 2 250 10 x 2 270 10 x 2 290 10 x 2 310
Deadlift 370 0 370 20 10 x 2 270 10 x 2 290 10 x 2 310 10 x 2 330 10 x 2 350 10 x 2 370
Benchpress 200 0 200 10 10 x 2 150 10 x 2 160 10 x 2 170 10 x 2 180 10 x 2 190 10 x 2 200
T-bar rowing 200 0 200 10 10 x 2 150 10 x 2 160 10 x 2 170 10 x 2 180 10 x 2 190 10 x 2 200
Dumbbell press 170 0 170 5 10 x 2 145 10 x 2 150 10 x 2 155 10 x 2 160 10 x 2 165 10 x 2 170
One arm bent rowing 130 0 130 10 10 x 1 80 10 x 1 90 10 x 1 100 10 x 1 110 10 x 1 120 10 x 1 130
Dips (bodyweight plus:) 15 0 15 2.5 10 x 1 2.5 10 x 1 5 10 x 1 7.5 10 x 1 10 10 x 1 12.5 10 x 1 15
Chin Ups (bodyweight plus:) 15 0 15 2.5 10 x 1 2.5 10 x 1 5 10 x 1 7.5 10 x 1 10 10 x 1 12.5 10 x 1 15
Overhead dumbbell press 120 0 120 5 10 x 1 95 10 x 1 100 10 x 1 105 10 x 1 110 10 x 1 115 10 x 1 120
EZ Curls 85 0 85 5 10 x 1 60 10 x 1 65 10 x 1 70 10 x 1 75 10 x 1 80 10 x 1 85
Tricep pull downs 85 0 85 5 10 x 1 60 10 x 1 65 10 x 1 70 10 x 1 75 10 x 1 80 10 x 1 85
- - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - -
Date: Date: Date: Date: Date: Date:
Old 5 RM Increase New 5 RM Increment WO #13 WO #14 WO #15 WO #16 WO #17 WO #18
Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
Squat 350 0 350 20 5x2 250 5x2 270 5x2 290 5x2 310 5x2 330 5x2 350
Deadlift 430 0 430 20 5x2 330 5x2 350 5x2 370 5x2 390 5x2 410 5x2 430
Benchpress 220 0 220 10 5x2 170 5x2 180 5x2 190 5x2 200 5x2 210 5x2 220
T-bar rowing 220 0 220 10 5x2 170 5x2 180 5x2 190 5x2 200 5x2 210 5x2 220
Dumbbell press 190 0 190 5 5x2 165 5x2 170 5x2 175 5x2 180 5x2 185 5x2 190
One arm bent rowing 150 0 150 10 5x1 100 5x1 110 5x1 120 5x1 130 5x1 140 5x1 150
Dips (bodyweight plus:) 20 0 20 2.5 5x1 7.5 5x1 10 5x1 12.5 5x1 15 5x1 17.5 5x1 20
Chin Ups (bodyweight plus:) 20 0 20 2.5 5x1 7.5 5x1 10 5x1 12.5 5x1 15 5x1 17.5 5x1 20
Overhead dumbbell press 140 0 140 5 5x1 115 5x1 120 5x1 125 5x1 130 5x1 135 5x1 140
EZ Curls 105 0 105 5 5x1 80 5x1 85 5x1 90 5x1 95 5x1 100 5x1 105
Tricep pull downs 105 0 105 5 5x1 80 5x1 85 5x1 90 5x1 95 5x1 100 5x1 105

- - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I DAY- - -


Date: Date: Date: Date: Date: Date:
Old 5 RM Increase New 5 RM Increment WO #19 WO #20 WO #21 WO #22 WO #23 WO #24
Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
Squat 350 0 350 20 5x2 370 5x2 390 5x2 410
Deadlift 430 0 430 20 5x2 450 5x2 470 5x2 490 neg x 2 510 neg x 2 530 neg x 2 550
Benchpress 220 0 220 10 5x2 230 5x2 240 5x2 250 neg x 2 260 neg x 2 270 neg x 2 280
T-bar rowing 220 0 220 10 5x2 230 5x2 240 5x2 250 neg x 2 260 neg x 2 270 neg x 2 280
Dumbbell press 190 0 190 5 5x2 195 5x2 200 5x2 205 neg x 2 210 neg x 2 215 neg x 2 220
One arm bent rowing 150 0 150 10 5x1 160 5x1 170 5x1 180 neg x 1 190 neg x 1 200 neg x 1 210
Dips (bodyweight plus:) 20 0 20 2.5 5x1 22.5 5x1 25 5x1 27.5
Chin Ups (bodyweight plus:) 20 0 20 2.5 5x1 22.5 5x1 25 5x1 27.5 neg x 1 30 neg x 1 32.5 neg x 1 35
Overhead dumbbell press 140 0 140 5 5x1 145 5x1 150 5x1 155 neg x 1 160 neg x 1 165 neg x 1 170
EZ Curls 105 0 105 5 5x1 110 5x1 115 5x1 120 neg x 1 125 neg x 1 130 neg x 1 135
Tricep pull downs 105 0 105 5 5x1 110 5x1 115 5x1 120 neg x 1 125 neg x 1 235 neg x 1 350
when done, take one week off, refigure each RM starting point, and repeat starting with 10 rep sessions (or 15s if muscles feel sore)

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