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 secret is to coach good, 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 stage. 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 muscle mass 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:
Section 1: Basis (Weeks 1-2): Lays the groundwork by specializing in mastering the methods, making certain constant kind, and constructing a strong base.
Section 2: Intensification (Weeks 3-4): Pushes the boundaries by growing the load, including extra quantity, and lowering 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 Technique Break Down
Drop Units: Contain performing an train to failure, then lowering the load and persevering with with out relaxation. This methodology 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 potential inside a set time, aiming to enhance work capability and muscle endurance by lowering relaxation durations and growing total 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 muscle mass 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
Technique
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
Technique
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 ultimate 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
Technique
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
Technique
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
Technique
Bench Press
4
6, 6, 6, Drop Set
120 sec
Drop Set (Enhance 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 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
Technique
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 (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 length)
Standing Calf Elevate
1
2 min
90 sec
Density Set (Enhance set length)
Day 3: Higher Physique
Train
Units
Reps
Relaxation
Technique
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
Technique
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)
C2. Cable Pull-thru
3
Close to Failure
10-15 sec/75 sec
Double Relaxation-Pause (Lowered Relaxation)
D1. Leg Extension
1
90 sec
90 sec
Density Set (Lowered Relaxation)
D2. Seated Hamstring Curl
1
90 sec
90 sec
Density Set (Lowered Relaxation)
Section 3: Peak Depth (Weeks 5-6)
Day 1: Higher Physique
Train
Units
Reps
Relaxation
Technique
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, decreased relaxation)
Incline Pushups
3
AMRAP
15 sec/ 60 seconds between collection
Double Relaxation-Pause (3 rest-pauses, decreased 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
Technique
Again Squat to Field
5-7
4-6
120 sec
Straight Set (Add an additional set, slight improve 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 further 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
Technique
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 Length)
C1. Dumbbell Rear Delt Fly
3
15+
60 sec
Tremendous Set (Elevated Reps, Lowered Relaxation)
C2. Lateral Shoulder Elevate
3
To Failure
0-10sec
Mechanical Drop Set (Seated to Standing, Lowered Relaxation)
D1. Chest Supported Entrance Elevate
3
15
30 sec
Triset Set (Lowered Relaxation)
D2. TRX Row
3
To Failure
15 sec/ 60 seconds
Double Relaxation-Pause (Lowered Relaxation)
D3. Dumbbell Biceps Curl
3
90 sec
90 sec
Density Set (Lowered Relaxation)
Day 4: Decrease Physique
Train
Units
Reps
Relaxation
Technique
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, Lowered Relaxation)
C2. Cable Pull-thru
3
Close to Failure
10-15 sec/60 sec
Double Relaxation-Pause (Lowered Relaxation)
D1. Leg Extension
1
2 min
90 sec
Density Set (Elevated Set Length)
D2. Seated Hamstring Curl
1
2 min
90 sec
Density Set (Elevated Set Length)
Various Development Structure
Section 1: Basis (Weeks 1-2)
Concentrate on attaining good kind and mastering the essential methods. High quality and precision are extra vital than depth at this stage.
Density Units: Guarantee sufficient 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 kind and keep good method.
Double Relaxation-Pause: Specializing in top quality repetitions, give attention to mind-muscle-movement-connection. Gradual consistency velocity.
Section 2: Intensification (Weeks 3-4)
Enhance the depth through the use of heavier weights and barely growing quantity (units/reps) the place applicable.
Density Units: Enhance set length by 30 seconds. Barely scale back relaxation time between units.
Drop Units: Enhance the variety of drops by 1-2. Barely improve load.
Double Relaxation-Pause: Lowered relaxation time between units. Barely improve load.
Section 3: Peak Depth (Weeks 5-6)
Push the depth to the max with the extra effort, much less relaxation, and heavier masses in every methodology.
Density Units: Additional scale back relaxation time or improve the set length. You may also improve 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: Lengthen the length of rest-pause intervals to push for optimum quantity.
