Program Directory
Hypertrophy Phase 2
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: Lower Body
A1Barbell Back Squat
Week
1
2
3
4
Sets
3
3
3
3
Reps
4-6
4-6
4-6
4-6
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Dumbbell Romanian Deadlift
Week
1
2
3
4
Sets
3
3
3
3
Reps
4-6
4-6
4-6
4-6
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Barbell Hip Thrust
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
B2Lying Leg Curl
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C1Cable Pull-Through
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
C2Standing Dumbbell Calf Raise
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
Day 3: Upper Body
A1Barbell Bench Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
4-6
4-6
4-6
4-6
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Barbell Bent Over Row
Week
1
2
3
4
Sets
3
3
3
3
Reps
4-6
4-6
4-6
4-6
Tempo
5020
5020
5020
5020
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Overhead Dumbbell Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
B2Close-Grip Supinated Pulldown
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C1Incline Dumbbell Curl
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
C2Lying Curl Bar Tricep Extension
Week
1
2
3
4
Sets
3
3
3
3
Reps
6-8
6-8
6-8
6-8
Tempo
3013
3013
3013
3013
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
Day 5: Lower Body
A1Barbell Back Squat
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Dumbbell Romanian Deadlift
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Barbell Hip Thrust
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
B2Lying Leg Curl
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C1Cable Pull-Through
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
C2Standing Dumbbell Calf Raise
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
Day 6: Upper Body
A1Barbell Bench Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
A2Barbell Bent Over Row
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
120 sec
120 sec
120 sec
120 sec
Set 1
Set 2
Set 3
B1Overhead Dumbbell Press
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
B2Close-Grip Supinated Pulldown
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
90 sec
90 sec
90 sec
90 sec
Set 1
Set 2
Set 3
C1Incline Dumbbell Curl
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3
C2Lying Curl Bar Tricep Extension
Week
1
2
3
4
Sets
3
3
3
3
Reps
10-12
10-12
10-12
10-12
Tempo
3010
3010
3010
3010
Rest
75 sec
75 sec
75 sec
75 sec
Set 1
Set 2
Set 3