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americanfighter
08-03-2011, 15:52
Heres a training program I just wrote for a buddy. Hopefully this will help anyone else looking for a simple and effective hypertrophy program. If you have questions, ask.

Knee Dominant - Squat, Split Squat, Lunges, Bulgarian Split Squat, Step Ups (very effective)

Hip Dominant - Romanian Deadlift, Good Mornings, Hip Extensions

Horizontal Push - Bench Press, Incline Bench Press, Pushups, Dip, Dumbbell Bench Press

Horizontal Pull - Bent-Over Row, Horizontal Pullup,Standing Cable Row to ribcage and neck, Bent-Over Dumbbell Row; Alternating Row

Vertical Push - Shoulder Press, Push Press, Dumbbell Press , Dumbbell Alternating Press

Vertical Pull - Chinup, Pullup, Lat Pulldown

Rotational - Seated Russian Twist, Corkscrew, Cable Woodchop, Cable Rotating Crunch, Cable Rotation

Abdomen - Plank, Side Bridge, Leg Raise, Flutter Kick, Bicycle Crunch, Rollout,V Situp, Bench Incline Situp, Hanging Leg RAises (Important to maintain a straight spine and tightened abs on every rep. Don’t slump.)

Choose :

1 Knee Dominant 2 Sets X 8 Reps Max
1 Hip Dominant 2 Sets X 8 reps Max
1 Horizontal Push 2 Sets X 8 Reps Max
1 Horizontal Pull 2 Sets X 8 Reps Max
1 Vertical Push 2 Sets X 8 Reps Max
1 Vertical Pull 2 Sets X 8 Reps Max
1 Rotational 2 Sets X 8 Reps Max
3 Abdominal 2 Sets each 15-20 reps

ObliqueApproach
08-03-2011, 15:58
:munchin

wet dog
08-03-2011, 16:01
:munchin ,......

Murak
08-03-2011, 16:57
Roger. http://www.bodybuilding.com/fun/hst1b.htm
Charlie mic.