Hypertrophy workout template pdf

In this workout plan, the whole body will be trained three times a week using basic exercises such as squats, bench press, shoulder press etc. Standing for power hypertrophy adaptive training, it was developed by phd layne norton who is a toplevel powerlifter and bodybuilder. Your 10rm weights are the weights you will use on the last workout day of the 10s, and your 5rm weights are the weights you will use on the last workout day of the 5s. One program that is based on scientific research is hypertrophy specific training tm hst, developed by brian haycock. I left extra space in the reps and weight area in case you adjust between sets so i. Using this routine, you will train one body part per day for duration of 5 days. Findings suggest performing 5 sets per exercise does not promote greater gains in muscle strength and hypertrophy.

Basic anabolic hypertrophy training josh hewett 2014 basic anabolic hypertrophy training baht by josh hewett throughout history both men and woman have pursued their aesthetic ideal, with men typically trying to gain muscular weight while women focus on losing body fat. Power hypertrophy upper lower phul workout routine dr workout. This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the offseason. If you did 12 reps then 10 then 8 for the last 2 sets you could put 12, 10, 8, 8. If anyone has another workout they would like to have in this form feel free to request it. Youll want to be sure to take 23 minutes of rest in between your 5x5 sets. Intensity, in this instance, is defined by the percentage of 1 rep max used when performing an exercise. The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. Works each muscle group hard once per week using mostly heavy compound exercises. If i had to sum up the routine in one fell swoop i would say it is a hypertrophy routine meant for intermediate to advanced trainees who like to train using mostly bodyweightexercises. Store workouts diet plans expert guides videos tools 10 week mass building program this workout is designed to increase your muscle mass as much as possible in 10 weeks. At the end of the day, if you need to take a longer rest, its better safe than sorry.

Generally speaking, hypertrophy will be the time where you are furthest from a competition and are more concerned with building your base. Phul workout program consist of 4 workout days, 2 of its workout days are for pure strength gain and the remaining 2 are for muscle hypertrophy. The workout plan is divided into five 2week periods 10 weeks total. Below is the template for each 4week mesocycle based off your projected 1rm as you progress. Sets can be all done in one workout per week, or spread in multiple workouts 23 throughout the week. Template v 30 personal trainer workout plan template, workout templates for personal trainers. This factor is one of the most influential in your training. These sample hypertrophy training routines are designed to provide a full upperbody and lowerbody strength regimen. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload.

An important paper on training frequency and hypertrophy analyzed 140 studies and determined that splits may need to be tweaked a little bit for beginners and more advanced athletes and lifters. Hypertrophy specific training program is based on the principles of muscle growth discovered in many research studies. Cant seem to train for hypertrophy without sacrificing strength or vice versa. The structure of the template should signal the body to enter a state of hypertrophy. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. It hits most muscle groups once per week, but has an. Basically phul workout routine is developed for increasing strength along with maximizing muscle hypertrophy. Setting up a hst macrocycle correctly can be a complex process, however by using the hypertrophy specific training spreadsheet downloadable. Hypertrophyspecific training program is based on the principles of muscle growth discovered in many. Tiarks abstract easy strength is a strength training protocol consisting of performing the same lifts on a daily basis five days in a row followed by two days off for eight weeks. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. Popularized by bryan haycock, hypertrophy specific training hst is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning. Training regularity the 90 day clean bulk will have you training with weights five days per week.

The other end of the spectrum is linear periodisation, in which you train at set volumes and intensities for blocks of time. All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page sample hypertrophy programme. Why would nonathletes want a rigorous upperlower split workout plan. Week six 5 sets of 5 reps once youve completed the entire program, you can go back to the beginning of the setrep ramp and start on week one with a slightly heavier weight than you did the previous time. Strength would be the next phase where you take the new muscle gained from hypertrophy training and make that stronger. Alternatively, the hypertrophy i template is a great postbeginner template for those who are interested in losing body fat. Chapter 10setting up a full specialized hypertrophy routine schedule.

The effect of hst training is usually muscle growth and weight loss. Jan 24, 2019 hypertrophy specific training hst is based on physiological principles of hypertrophy first discovered in the laboratory. But, if you can get through it, this hybrid hypertrophy program will make you brutally strong. Easy strength training program for strength gains e. In this article we discuss hypertrophy training variables, such as sets and reps, and how to properly select set and rep ranges for optimal muscle growth. Similar to the hypertrophy i template, this template is one of our preferred offseason templates for strength athletes for those who need to gain muscle mass.

For example, if hypertrophy is the goal, then rest periods of 4590 seconds are best. Scheduling this is a 10week strength and conditioning program that includes 6 workouts per week broken up as follows. Layne norton that encompasses elements of both bodybuilding and powerlifting training protocols. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy.

Huge list of training programs august 16, 2011 by gregor winter 1 comment here is is list of about every hypertrophy powerlifting olympic weightlifting bodybuilding fat loss routine. Routines are repeated for 46 workouts before switching. Layne norton, the phat workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. Layne norton, physique coach and professional bodybuilder the phat workout is a style of training that focuses on maximizing size and strength through the use of hypertrophy and progressive overload phat stands for power hypertrophy adaptive training. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles. Layne nortons phat workout has continued to gain in popularity since it was created over 10 years ago. Jeff seids workout routine is a 5 day or 6 day program focused on hypertrophy and bodybuilding aesthetics. This highly modified schedule manager is for you, if you are looking to lose weight, put on some muscles, and strengthen your upper or lower body or simply workout to go for your peace of mind. The stronger you are, the more weight you can lift for more repetitions, leading to more lean mass gains, she says. We dont do much tempo training at performance u, though in the hypertrophy training phase we will use some slower tempos. Renaissance periodization pl hypertrophy training templates. A simple workout plan for serious mass gain breaking muscle. We recommend training monday friday, but feel free to fit your training around your. This is a 10week strength and conditioning program that includes 5 workouts per week broken up as follows.

Breaking muscle hypertrophy program pdf free download as pdf file. Hypertrophy training is high volume with a relatively lower training intensity. Since i generally recommend training four or five days per week. These sample hypertrophy training routines are designed to provide a full upper body and lowerbody strength regimen. All workouts youll find online are simply templates. The complete hypertrophyspecific training guide hypertrophyspecific training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy.

The program was specifically designed to hit each muscle 2x a week in both traditional strength methods and. When training for size if you reach a sufficient intensity threshold lifting weights 60%1rm then volume is the key contributor to muscular size. In my last twopart article series, i described my 11 principles for bodybuilding training. The term phul is the short form of power hypertrophy upper lower. The fundamental purpose of a phul workout split is to build strength over time. The current hypertrophy template is 5 weeks long 4 weeks accumulating, 1 week deload. These free hypertrophy exercise workouts plans are available for you to print and bring with you to the gym or health club in your city. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row.

Power hypertrophy upper lower phul workout the phul workout is based around the basic principles of strength and size. The template is marketed as being a good template for doing either, as it features high volumes for training, which aids in either adding new muscle or preserving existing muscle, whilst strength development is not the single goal of the program. Majority of workout programs that we are seeing nowadays are not based on the science of muscle hypertrophy. Lower hypertrophy front squat 3 4 8 12 barbell lunge 3 4 8 12 leg extension 3 4 10 15 leg curl 3 4 10 15 seated calf raise 3 4 8 12 calf press 3 4 8 12 muscleandstrength. The truth about hypertrophy training for women oxygen magazine. In addition to 2 power days, your other 2 days on the phul program will focus on hypertrophy bodybuilding style training. Train like a beastmuscle specific hypertrophy workouts. Hypertrophyspecific training hst is based on physiological principles of hypertrophy first discovered in the laboratory. You can hardly build strength without muscles, just as you cant build muscles without strength. Strength and muscle building can help and support the other. In contrast, a powerlifting program is designed with the goal of increasing an athletes one rep max in the squat, bench press, and deadlift. Hypertrophy specific training hst is an effective and safe weight training methodology based upon the application of principles universal to mammalian muscle, connective and neuromuscular tissue biology. Im now going to provide you with a couple of plugnplay make that plugntrain templates that you can use to quickly and easily design a slew of great, nononsense training programs. Training for hypertrophy has both a volume and intensity component.

You can set specific days or hours for particular workouts and then accomplish your goal without falling to the workout boredom. The ultimate layne norton phat workout to gain size and. Power hypertrophy upper lower program follows a very high frequency training mode because of that we can keep. Weightlifting hypertrophy templates renaissance periodization. This training routine is focused largely on increasing strength and muscle mass aka muscular hypertrophy. Hypertrophy specific training spreadsheet, hypertrophy. An example of this is 35 sets of 612 repetitions, performing the barbell chest press at 7585% of the one repetition maximum 1rm with a rest period of 12 minutes. Occasionally, after three workouts, the order of exercises is changed actual. Workout build both size and strength in this 4 day split based around basic compound movements. Typical template is hard training for three weeks followed by a deloading week. Muscle groups that need the most work to bring up will be trained multiple times per week.

A lower intensity is utilized and its effectiveness has been touted as. The term hst stands for hypertrophy specific training majority of workout programs that we are seeing nowadays are not based on the science of muscle hypertrophy. Please search below for your program or browse through all of the workout routines available with the menu bar above. These workout programs focus on high volume, which stimulates muscular hypertrophy in the athlete. A phul workout is a traditional style of workout developed for building strength and stimulating hypertrophy. Upper hypertrophy incline barbell bench press 3 4 8 12 flat bench dumbbell fly 3 4 8 12 seated cable row 3 4 8 12 one arm dumbbell row 3 4 8 12 dumbbell lateral raise 3 4 8 12 seated incline dumbbell curl 3 4 8 12 cable tricep extension 3 4 8 12 day 5 exercise sets reps lower hypertrophy front squat 3 4 8 12.

Here are some of the best workout plans for building strong, lean muscle. A bodybuilding program is a workout routine that emphasizes muscle growth i. It targets both strength and hypertrophy by utilizing a 5x5 rep scheme followed by a full body routine three days a week. The term hst stands for hypertrophyspecific training. Next, you must subtract weight from your 15rm, 10rm, and 5rm to determine the weights youll use as you work up to your rms. Hypertrophy specific training hst workout program dr. This program is a 12week, 6day split, designed to increase strength and build muscle through programming and hypertrophy style training systems. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your results.

The schedule week one strength week two hypertrophy week three hypertrophy week four strength week five hypertrophy week six hypertrophy week seven strength week eight hypertrophy week nine hypertrophy week ten strength week eleven hypertrophy week twelve. This amazing workout routine manager records your daily schedule template comprising different sets of exercises warm up, weight lose program, aerobics, yoga, jogging, swimming, weight lifting and pushups. The above are sample schedules you can use to incorporate the muscle. Power hypertrophy upper lower phul workout routine dr. When it comes to hypertrophy training for women, lifting in the six to 12rep range is best, according to galbraith but she also emphasizes building a solid foundation of strength. Alternatively, the hypertrophy ii template is a great template for those who are interested in losing body fat who have already ran the hypertrophy i template. Power hypertrophy adaptive training, otherwise known as p. Hst is a very interesting, refreshingly different workout plan. Day 1 upper body strength set 1 set 2 set 3 set 4 bent over rows 3 x 35. A simple 3day fullbody workout routine if you want a simple but highly effective 3day fullbody workout routine designed for muscle hypertrophy, one that doesnt involve doing weird exercises youve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how its done.

Mike israetel the hypertrophy training guide central hub if youve read our scientific principles of strength training book, then youre already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. Check out this full body workout split that helps you train for both. Strength and peaking templates similar to the powerlifting sequence are in the works. Daily undulating periodisation is a form of nonlinear periodisation in which your training variables volume and intensity change on a persession basis. The bench, squat and deadlift main lifts sets are based off a percentage of your 1rep max 1rm. This is a 12week hybrid powerlifting program for mass, hypertrophy, and strength. A tried and true bodybuilding program template t nation. Effects of a 12week modified german volume training. While his credentials speak for themselves, the results from using the plan leave absolutely no doubt as. If you want a simple but highly effective 3day fullbody workout routine designed for muscle hypertrophy, one that doesnt involve doing weird exercises youve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how its done.

Get the best of both worlds with bodybuilding and powerlifting. These programs will all help you to change your body and improve your training. The powerlifting hypertrophy templates are autoregulated customizable hypertrophy template based on maximizing muscle for powerlifting specific movements. Renaissance periodization the hypertrophy training guide. Pdf resistance exercise training retinduced increases in voluntary 1rm strength are greater with higher loads and training by replicating. Hypertrophyspecific training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. The total package workout is the perfect workout if youre looking to get the most out of your workouts without spending every day in the gym. Apr 17, 2020 the phat power hypertrophy adaptive training workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Unfortunately, a large percentage of these programs are based not on scientific evidence, or research, but rather on the basis of observations of a few elite lifters. It may well be worth investing in a mentorpt for a few hours of tuition. For the rest of the hypertrophy workout, try to limit rest to 4560 seconds. Forget about the expensive personal gym trainers because workout schedule sample template is now available for free.