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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 arduous work you’ve put into your coaching. However how do you break via the confusion and get the outcomes you’re after? The secret’s 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 part of the hypertrophy exercise program progressively will increase the depth and complexity, difficult your muscle mass to adapt and develop. The important thing strategies utilized on this program embody 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, making certain constant type, and constructing a strong base.
- Section 2: Intensification (Weeks 3-4): Pushes the boundaries by rising the load, including extra quantity, and decreasing relaxation instances, 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 progress.
Coaching Technique 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 will 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 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 methodology pushes muscle mass past conventional failure factors, maximizing muscle activation and progress.
Weekly Construction
- Day 1: Higher Physique
- Day 2: Decrease Physique
- Day 3: Off
- Day 4: Higher Physique
- Day 5: Decrease Physique
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 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 | 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 (Decreased 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 |
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 period) |
| Standing Calf Elevate | 1 | 2 min | 90 sec | Density Set (Enhance set period) |
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 Period) |
| C1. Dumbbell Rear Delt Fly | 3 | 12-15 | 75 sec | Tremendous Set (Elevated Reps, Decreased Relaxation) |
| C2. Lateral Shoulder Elevate | 3 | To Failure | 5-15sec | Mechanical Drop Set (Seated to Standing, Decreased Relaxation) |
| D1. Chest Supported Entrance Elevate | 3 | 15 | 45 sec | Triset Set (Elevated Reps, Decreased Relaxation) |
| D2. TRX Row | 3 | To Failure | 15 sec/ 90 seconds | Double Relaxation-Pause (Decreased Relaxation) |
| D3. Dumbbell Biceps Curl | 3 | 90 sec | 120 sec | Density Set (Elevated Set Period) |
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, Decreased Relaxation) |
| C2. Cable Pull-thru | 3 | Close to Failure | 10-15 sec/75 sec | Double Relaxation-Pause (Decreased Relaxation) |
| D1. Leg Extension | 1 | 90 sec | 90 sec | Density Set (Decreased Relaxation) |
| D2. Seated Hamstring Curl | 1 | 90 sec | 90 sec | Density Set (Decreased 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, Further Set Added) |
| Banded Triceps Push-downs | 2 | 2 min | 120 sec | Tremendous Set (With Hammer Curls, Further 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 Period) |
| C1. Dumbbell Rear Delt Fly | 3 | 15+ | 60 sec | Tremendous Set (Elevated Reps, Decreased Relaxation) |
| C2. Lateral Shoulder Elevate | 3 | To Failure | 0-10sec | Mechanical Drop Set (Seated to Standing, Decreased Relaxation) |
| D1. Chest Supported Entrance Elevate | 3 | 15 | 30 sec | Triset Set (Decreased Relaxation) |
| D2. TRX Row | 3 | To Failure | 15 sec/ 60 seconds | Double Relaxation-Pause (Decreased Relaxation) |
| D3. Dumbbell Biceps Curl | 3 | 90 sec | 90 sec | Density Set (Decreased 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, Decreased Relaxation) |
| C2. Cable Pull-thru | 3 | Close to Failure | 10-15 sec/60 sec | Double Relaxation-Pause (Decreased 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) |
Various Development Structure
Section 1: Basis (Weeks 1-2)
- Deal with attaining good type and mastering the fundamental strategies. High quality and precision are extra vital than depth at this stage.
- Density Units: Guarantee ample restoration to assist studying and adaptation. Relaxation as wanted to keep up 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, 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 rising quantity (units/reps) the place applicable.
- Density Units: Enhance set period by 30 seconds. Barely cut back relaxation time between units.
- Drop Units: Enhance the variety of drops by 1-2. Barely improve load.
- Double Relaxation-Pause: Decreased 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 hundreds in every methodology.
- Density Units: Additional cut back relaxation time or improve the set period. You can even improve load.
- Drop Units: Maximize the variety of drops, aiming for as much as 5 whole. Enhance load and cut back relaxation between units.
- Double Relaxation-Pause: Prolong the period of rest-pause intervals to push for optimum quantity.
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