Program Directory
Hypertrophy Phase 1
Tags
Hypertrophy
Full Body
Gym
Description
An intense, full-body program designed to maximize structurally-balanced hypertrophy through a series of supersets of mostly compound exercises.
Day 1: Full Body
A1Barbell Front Squat
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Barbell Romanian Deadlift
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Dumbbell Bench Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B2Reverse Incline Dumbbell Row
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
C1Seated Overhead Dumbbell Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C2Pronated Pulldown
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
5020
5020
5020
5020
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Day 3: Full Body
A1Barbell Front Squat
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3310
3310
3310
3310
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Barbell Romanian Deadlift
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3310
3310
3310
3310
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Dumbbell Bench Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3310
3310
3310
3310
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B2Reverse Incline Dumbbell Row
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3013
3013
3013
3013
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
C1Seated Overhead Dumbbell Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C2Pronated Pulldown
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
Day 5: Full Body
A1Barbell Front Squat
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Barbell Romanian Deadlift
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Dumbbell Bench Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B2Reverse Incline Dumbbell Row
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
C1Seated Overhead Dumbbell Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C2Pronated Pulldown
Week
1
2
3
4
Sets
3
3
3
3
Reps
5
6
7
8
Tempo
30X0
30X0
30X0
30X0
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3