Let’s face it: All of us need to look nice bare. A well-sculpted physique not solely boosts your confidence but in addition exhibits off the onerous work you’ve put into your coaching. However how do you break by means of the confusion and get the outcomes you’re after? The bottom line is to coach good, have enjoyable, and push your limits with superior methods that basically 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 cut 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 remodel 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 tissues to adapt and develop. The important thing methods 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 methods, making certain constant type, and constructing a stable base.
Section 2: Intensification (Weeks 3-4): Pushes the boundaries by rising the load, including extra quantity, and decreasing 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 technique, aiming for progressive overload and peak muscle development.
Coaching Methodology Break Down
Drop Units: Contain performing an train to failure, then decreasing the burden and persevering with with out relaxation. This technique will increase time below rigidity, concentrating on muscle fibers extra deeply. A number of drop units may 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 decreasing relaxation intervals and rising total 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
Parilov
The 6 Week Hypertrophy Exercise Program
Section 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 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 Increase
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 Increase
3
To Failure
10-20 sec
Mechanical Drop Set (Seated to Standing)
D1. Chest Supported Entrance Increase
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 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
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 (Cut back relaxation time)
Incline Pushups
2
AMRAP
20 sec/ 90 seconds between collection
Double Relaxation-Pause (Cut 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 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 (Cut 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 Increase
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 Increase
3
To Failure
5-15sec
Mechanical Drop Set (Seated to Standing, Diminished Relaxation)
D1. Chest Supported Entrance Increase
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)
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 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 (Cut 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 Increase
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 Increase
3
To Failure
0-10sec
Mechanical Drop Set (Seated to Standing, Diminished Relaxation)
D1. Chest Supported Entrance Increase
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 Format
Section 1: Basis (Weeks 1-2)
Give attention to attaining excellent type and mastering the fundamental methods. High quality and precision are extra necessary than depth at this stage.
Density Units: Guarantee sufficient restoration to help studying and adaptation. Relaxation as wanted to keep up high quality motion.
Drop Set: Use weights which might be difficult however manageable, permitting you to excellent your type and preserve good approach.
Double Relaxation-Pause: Specializing in top quality repetitions, concentrate on mind-muscle-movement-connection. Sluggish consistency pace.
Section 2: Intensification (Weeks 3-4)
Enhance the depth by utilizing 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 improve load.
Double Relaxation-Pause: Diminished 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 technique.
Density Units: Additional scale 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 scale back relaxation between units.
Double Relaxation-Pause: Lengthen the period of rest-pause intervals to push for optimum quantity.
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