|
Functional Hypertropy Training
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
|
Linear Mode
