So are we! 0000008892 00000 n Program Overview View Details . Negative Barbell Bench Press x 1 set of 6 reps, Multidirectional lunges x 2 sets of 6 reps on each leg, Bulgarian Split Squats x 3 sets of 8-12 reps on each leg, Negative Barbell Bicep Curls x 2 sets of 8 – 10 reps, One arm Dumbbell Push Press / Kettlebell Press x 3 sets of 10 reps on each arm, Barbell Front Squats x 4 sets of 8-12 reps, Stability Ball Reverse Hyper Extension x 2 sets of 10 reps, Stability Ball Hamstring Curl x 2 sets of 10 reps, Monday 5 minutes of steady state cardio cause continual positive adaptations, a training program needs to systematically progress by modifying exercise variables (frequency, intensity, volume, rest periods, exercise selection). – 1 set of 85% for max reps, – Dips – 4 sets of 12-15 reps You can track your progress on the workout above (and many more) inside Dr. 0000014196 00000 n 0000022359 00000 n 0000087477 00000 n 1 set – 70% of 1 rep max for 3 reps 0000005696 00000 n 0000478837 00000 n 0000002040 00000 n Others such as deadlifts should not be completed until failure unless supervised by an experienced coach. Click on the button to download HST workout spreadsheet (excel) file To save your own copy: Click on File –> Download as –> Microsoft Excel (.xlsx) Fundamentals Hypertrophy Program Jeff Nippard. Mobility Exercises, For each exercise, do 2 warm up extra sets before starting the 3 working sets – with a weight 50% that of the working set. -Dumbbell Row – 4 sets of 10 reps, Saturday Hypertrophy-specific training is designed by Bryan Haycock. 0000515666 00000 n – Hanging Leg raises – 4 sets of 10-15 reps, Friday 0000011131 00000 n 0000007502 00000 n 0000515627 00000 n 2nd set – 85% max for 3 reps specify what rep ranges and progression schemes to use. Chapter 2—Triphase Training Program Chapter 3—Specialized Hypertrophy Workouts Chapter 4—Specialized Chest Hypertrophy Workout Chapter 5—Specialized Arm Hypertrophy Workout Chapter 6—Specialized Back Hypertrophy Program Chapter 7—Specialized Leg Hypertrophy Program 0000627776 00000 n Warm Up  0000015290 00000 n 0000575815 00000 n – 1 set of 85% for max reps, -Split squats – 2 sets (2 per leg) 12 reps Alternatively, you can use some machines whereby you use half the weight, use 2 arms to push/pull the weight from the starting position and 1 arm to slowly control it back. 0000024650 00000 n – 1 set 65% of 1 rep max for 5 Reps 0000575854 00000 n 0000079411 00000 n 1 set – 75% of 1 rep max for 5 reps 3rd set – 95% for as many reps as possible, Week 4 This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. 0000005485 00000 n WHAT THIS PROGRAM ISN’T. teach the scientific principles behind why certain exercises are better. We'll combine low volume, heavy work to build strength and explosive, performance-based work to boost your power, athleticism, and muscle fiber recruitment. Build muscle through this specific strength and hypertrophy program designed to give you results Very high volume with low intensity. 3 SECTION 1: Introduction - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING My name is Dr. John Rusin, and I want to personally welcome you to the next 12-weeks of your training with me in my Functional Hypertrophy Training (FHT) Program. Table of Contents Introduction Chapter 1—What is Skeletal Muscle Hypertrophy? 0000001476 00000 n The Program. – 1 set 75% for 5 reps – 1 set 75% for 5 reps %PDF-1.7 %���� HYPERTROPHY PROGRAM 1. The greatest EVER (according to my mom) band/dumbbell only Hypertrophy program. Warning – It is very easy to get injured doing kettlebells incorrectly. John Rusin.Contributor EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical therapist and coach. Week 4 is the ‘deload’ week. *warning, eccentric exercises on the chest, shoulders & legs can put great strain on the shoulder joint and knees. 0000084314 00000 n Using a "." jeff nippard fundamentals hypertrophy program 91 COMMENTS FROM JEFF For customer support please email [email protected] As much as I love connecting on social media, I am not able to reliably respond to the questions I receive across platforms so please direct any questions to the email above. This program fills the gap between training in the gym, and needing the services of a therapist or surgeon – Providing you with tools for your own “Hypertrophy Hygiene” practice. 10k Posts - See Instagram photos and videos from ‘hypertrophycoach’ hashtag Upset that PH3 is no longer free? – 1 set 65% of 1 rep max for 5 Reps It's for guys who already know how to lift and are ready to take things to the next level. To cap off your workouts, you'll hit higher rep, hypertrophy-focused exercises to … 0000001863 00000 n – Warm up sets (i.e. It is a 4 day program based on linear periodization. Film your technique when possible and ensure key technical points are adhered to. Muscle, our smart workout app. – Warm up sets 0000023630 00000 n Shoulders You do not use heavy weights, but you won´t need them. 0000009255 00000 n And it's similar to the principles the old-time strongmen used to follow. This one is a killer. So much so that we decided to give away my PHAT (Power Hypertrophy Adaptive Training) program free for all BioLayne members, but we’ve also made it free for anyone who signs up for the BioLayne newsletter.Enter your email below and you’ll receive my legendary program as a PDF download. Starting Strength Routine. Deadlifts H�\��j�@�{=�^&A? 0000086108 00000 n Outlift: Intermediate Muscle-Building Program This is our program for intermediate lifters who are trying to gain more muscle size and get stronger on the big compound lifts. Keep in mind you can pick your own exercises. A coach and athlete for over 40 years, it is the perfect choice for anyone who has never followed a strength-training plan before. 0000657915 00000 n Exercise 1 – Back Squats x 4 sets of 6 – 10 reps, Exercise 2 – Barbell Bench Press x 3 sets – 6 – 10 reps, Exercise 1 – Deadlifts x 5 sets of 3-6 reps, Exercise 2 – Supinated Grip Chin ups x 2 sets of max reps, Exercise 3 – One Arm Row x 2 sets of 6-10 reps on each arm, Exercise 1 – Front Squats x 4 sets of 6-10 reps, Exercise 2 – Push Press or Military Press x 3 sets of 6-10 reps, Exercise 3 – Stability Ball Hamstring Curl x 2 sets of 10-15 reps, Exercise 4 – Hanging leg raises x 2 sets of max reps with perfect form. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. 0000479215 00000 n 0000013050 00000 n It automates your progress, and all the programming an expensive coach would charge you for. ;;k�08N��u� ��v�$d��o�=:".58:+i3�w���mߵ�I�}}�9�]3�k�`���vI^����e5��/Ր�q��~��eߝ��,M�3>�N��. Regarding hypertrophy, overall training volume is the most commonly adjusted variable. Please login to your account first; Need help? 0000006015 00000 n – Warm up sets Hypertrophy Specific Training (HST) Spreadsheet. Language: english. Too many times, lifters and coaches focus on the exercises, sets, and reps of a program, not on coaching, teamwork, attitude, and recovery. 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