The workout plan is divided into five 2-week periods (10 weeks total). Overview Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Focus on explosive movements for hypertrophy days and slow controlled movements for power days.,12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs Day 1: Push Power,Sets - … Day 2. JavaScript isn't enabled in your browser, so this file can't be opened. The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. Enable and reload. Every workout is customized to fit your goals, equipment, and lifestyle. HST is a very interesting, refreshingly different workout plan. This video will explain how to create a hypertrophy training block on microsoft excel. These templates can be re-used over and over again, meaning that this may be the only program you will ever need. Anything less … Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. The current hypertrophy template is 5 weeks long (4 weeks accumulating, 1 week deload). Day 1. Squats – 5 x 8-10 @ 70% 1RM. 2. Try this program. Which is vital for a good pump. Powerlifting Hypertrophy Training Template. These templates can be re-used over and over again, meaning that this may be the only program you will ever need. You also vary your reps from workout to workout. Depending on your goal, anywhere from 4-12 reps will be ideal. Depending on your goal, anywhere from 4-12 reps will be ideal. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. This one is a killer. If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. Tuesday – Day 2 lifting 3. Whatever your goals are for your training, this template can easily be followed. 1. Breaking Down The Total Package. Exercise Sets Reps Upper Power. Prerequisite -Can perform 3 sets of 20 reps on Gymnastic Ring Beginner Hypertrophy Workout Stage 1 compound movements.. Squat 3 - 4 3 - 5 Deadlift 3 - 4 3 - 5 Leg Press 3 - 5 10 - 15 Leg Curl 3 - 4 6 - 10 Calf Exercise (choose any exercise) 4 6 - 10. These free Hypertrophy exercise workouts plans are available for you to print and bring with you to the gym or health club in your city. The hypertrophy training templates are a fully customizable excel document which will allow you to easily create your own hypertrophy program. I can do this 3-4 times/week with no effect on my strength. Typical template is hard training for three weeks followed by a deloading week. Adjusting rep scheme every week is more effective (e.g. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Squats – 5 x 8-10 @ 70% 1RM 2. The templates includes the following features: 5-week program (4-week overload + 1-week deload) Customizable volumes Customizable … The template above covers the basics of training – strength, mobility/flexibility and conditioning. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Monday – Da… Quotes are not sourced from all markets and may be delayed up to 20 minutes. Setting up a HST macrocycle correctly can be a complex process, however by using the Hypertrophy Specific Training spreadsheet downloadable from this site every … Determine the client’s training frequency. You want gains. The templates includes the following features: 5-week program (4-week overload + 1-week deload) Customizable volumes Customizable … Let's say that strength or hypertrophy is your main goal. I have assembled this full body template based on the guidance of Jordan Peters IG since last year while studying my BSc so it’s taken a while. This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 … This factor is one of the most influential in your training. HST Spreadsheet Hypertrophy-Specific Training (HST) is an effective and safe weight training methodology based upon the application of principles universal to mammalian muscle, connective and neuro-muscular tissue biology. A squat session for instance could look something like – 1. Gymnastic Ring Beginner Hypertrophy Workout Stage 2. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Hypertrophy Training Bench Press Powerlifting Periodic Table Templates Health Periodic Table Chart Stencils Health Care. Barbell Bench Press 3 - 4 3 - 5 Incline Dumbbell Bench Press 3 - 4 6 - 10 Bent Over Row 3 - 4 3 - 5 Lat Pull Down 3 - 4 6 - 10 Overhead Press 2 - 3 5 - 8 Barbell Curl 2 - 3 6 - 10 Skullcrusher 2 - 3 6 - 10. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. Sample Hypertrophy Workout Warm-up: Defranco "Agile Eight" Focus on explosive movements for hypertrophy days and slow controlled movements for power days. In most cases, working a muscle group 2-3 times per week will produce a faster rate of hypertrophy than training it once a week. Saved by Kristin King. Exercise Sets Reps Upper Hypertrophy. I always use 6-10 Prowler sprints or hill sprints as my maintenance level. Training EOD, this programme is 50/50 machine/free weight, has no cables and 2 out of each 4 exercises for chest, triceps and quads have accommodating resistance alternating every other day. 15,12,10,8,5 etc. Shoulders Remember, this rep altering has nothing to do with the muscle adaptation. Focus on explosive movements for hypertrophy days and slow controlled movements for power days.,12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs Day 1: Push Power,Sets - … Full Body Workout 2 Incline Dumbbell Press 3 sets x 10-15 reps Seated Cable Row 3 sets x 15-20 reps Leg Press 3 sets x 10-15 reps Romanian Deadlift 3 sets x 10-15 reps Lateral Raise 2 sets x 15-20 reps Dumbbell Hammer Curl 2 sets x 10-15 reps Overhead Triceps Extension 2 sets x 10-15 reps. Full Body Workout 3 Cable Crossover 3 sets x 15-20 reps Remember, this rep altering has nothing to do with the muscle adaptation. Just as the other templates use "Train to Maintain" in regards to how you approach strength, use the same approach for conditioning. 3 hypertrophy and strength-focused workouts 2. HYPERTROPHY PROGRAM 1. Some Excel features can't be displayed in Google Sheets and will be dropped if you make changes, Push/Pull/Legs - Strength/Hypertrophy Template. The five-day split routine is the same as the three-day split, just with more training days through the week (duh!). 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. 15,12,10,8,5 etc. Level: Advanced. 12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs. I just finished the Hypertrophy 5x template, although I wound up injuring my back/glute 3 weeks ago so squat and deadlift stalled out a little, but I'm working back slowly and feeling good. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. How Does it Work? If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. 8. You’re told to get muscle gains, you have to train in an 8-12 rep range for muscle hypertrophy.. Related: Fast Mass Program - The 4 Day Superset Split Workout But you’re also told … Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. In Hypertrophy-specific training workout one should follow a 2 week period for each rep range. In this way you can accommodate ever increasing mechanical load. Overview Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Monday – Day 1 lifting 2. Note: 45-90 second rest for hypertrophy, 3-5 minute rest for power. Monday: Chest/Shoulders. 12-Week Program Lifting Chart; Workout-1: Squat / Deadlift Max Strength Training Workout-2: Bench Press Max Strength Training Workout-3: Squat Volume Training Workout-4: Bench Press Volume Training Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. During hypertrophy days training reps will be higher and resting will be shorter between sets. Paused Squats – 6 x 3 @ 65% 1RM. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. Hypertrophy style training is very important to induce an adaptive stress on muscles 2-3 times each week to boost overall muscle growth. POWER HYPERTROPHY UPPER LOWER (P.H.U.L) WORKOUT. Rather, HST is a group of principles, which, when understood intuitively, can direct your lifting efforts toward new growth without hitting the plateaus that inevitably plague lifters using other, generalized programs.In the simplest of terms, the primary principles of HST are frequency, mechanical load, progression, and strategic deconditioning. Wednesday- GPP Day 1 4. The effect of HST training is usually muscle growth and weight loss. Don’t forget about rest periods. Thursday – Day … This one is a killer. From a drop down menu, based on equipment, weaknesses, and strengths, you choose the exercises you want to complete for the day. Day 4. Adjusting rep scheme every week is more effective (e.g. It is a 4 day program based on linear periodization. The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever Building muscle mass that lasts is an uphill battle that takes years of dedication, so if your goal is to have 20-inch arms and a barrel chest, you may want to skip your “summer shred” this season. In Hypertrophy-specific training workout one should follow a 2 week period for each rep range. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. Paused Squats – 6 x 3 @ 65% 1RM 3. Ran a 12 week cut starting March 1st, 2 weeks of maintenance and in week 12 of my pandemic/life bulk. This upper body workout template should be performed 3 times a week. HYPERTROPHY PROGRAM 1. Standing Calf Raises – 5 x 12-15 @ RPE 8 You’d then ad… Medical Disclaimer. 3. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! Occasionally, after three workouts, the order of exercises is changed (actual exercises remain unchanged). (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Hypertrophy-Specific Training ™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. The total package workout is a simple concept, really. An important thing to understand about HST is that it is not a rigid program which is applied to all lifters in the same way. 4 hypertrophy and strength-focused workouts 2. Information is provided 'as is' and solely for informational purposes, not for trading purposes or advice. About the Hybrid Powerlifting for Mass Hypertrophy Program. Shoulders Level: Advanced. Best Thermogenic Pre Workout for Weight Loss, 8 Week Hypertrophy Program Spreadsheet (BigCoachD), Kizen Back Hypertrophy Program Spreadsheet, 8 Week Hypertrophy Specific Training Program Spreadsheet (HST), 12 Week Strongman Deadlift Program Spreadsheet, 16 Week Strongman Wave Program Spreadsheet, 16 Week Wave Loading Powerlifting Program Spreadsheet, Best Thermogenic Pre Workouts for Weight Loss. Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. 2 GPP days including conditioning workouts (e.g. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! Sep 26, 2017 - Powerlifting Hypertrophy Training Template.. Hypertrophy Training. Cable Pull-throughs – 3 x 10-12 @ RPE 7 5. Here's how it would look... Week #1. Chest Decline Smith Presses: 2 x 12 . In this workout plan, the whole body will be trained three times a week using basic exercises such as squats, bench press, shoulder press etc. This template is as simple as it gets and is most effective for beginner weightlifters and, let’s face it, if you’re training the general population, you’re almost always training beginner lifters. An example of this is 3-5 sets of 6-12 repetitions, performing the barbell chest press at 75-85% of the one repetition maximum (1RM) with a rest period of 1-2 minutes. Mon – Pull (A) Tue – Legs/Hips (B) Wed – Push (C) Thu – Rest; Fri – Pull (A) Sat – Legs/Hips (B) Sun – Rest; Week #2. This is a 10-week strength and conditioning program that includes 6 workouts per week broken up as follows: 1. Monday: Chest/Shoulders. The current hypertrophy template is 5 weeks long (4 weeks accumulating, 1 week deload). These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Muscle hypertrophy training is also helpful in isolating small muscle groups. ), the principles apply greatly to hypertrophy training as well. Exercise Sets Reps Lower Power. Split Squats – 3 x 10-12@ RPE 7 4. The hypertrophy training templates are a fully customizable excel document which will allow you to easily create your own hypertrophy program. Strength / Hypertrophy Templates Three-Day, Full-Body. This heavily depends on the client’s goals. 2 GPP days including conditioning workouts (e.g. A squat session for instance could look something like –. The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever Building muscle mass that lasts is an uphill battle that takes years of dedication, so if your goal is to have 20-inch arms and a barrel chest, you may want to skip your “summer shred” this season. Don’t forget about rest periods. Five-Day Hypertrophy Workout. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. Power Hypertrophy Upper Lower (PHUL) Workout. Training each muscle once a week can and will make that muscle bigger. In this way you can accommodate ever increasing mechanical load. Hypertrophy Workouts; Updated: Sept 22nd, 2017 Please search below for your program or browse through all of the workout routines available with the menu bar above. You do not use heavy weights, but you won´t need them. Routines are repeated for 4-6 workouts before switching. The PHUL workout is based around the basic principles of strength and size. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. You can turn this into a 3 day a week full-body routine by performing lower body exercises of your choice after you finish the upper body exercises … The Functional Bodybuilding Hypertrophy Template optimizes volume, movement patterns, and frequency for your training. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. Chest Decline Smith Presses: 2 x 12 . ), the principles apply greatly to hypertrophy training as well. You do not use heavy weights, but you won´t need them. Mon – Push (C) Tue – Pull (A) This factor is one of the most influential in your training. As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had stumbled across many important principles of load induced muscle hypertrophy, but because of their limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research at the cellular level. ... week # 1 lift Vault has a brand new forum where lifters can connect, ask questions, lifestyle... It is a 10-week strength and size heavily depends on the client ’ s probably the effective! Week can and will make that muscle bigger ™ arose out of most. N'T be displayed in Google Sheets and will make that muscle bigger on your,. Ever increasing mechanical load instance could look something like – 1 to boost overall muscle growth resting... Unchanged ) on the client ’ s goals can do this 3-4 times/week with no effect on my.... Includes 5 workouts per week ) and accessory exercises ( e.g for each rep range to! – Da… power hypertrophy UPPER LOWER ( P.H.U.L ) workout hypertrophy template optimizes volume, movement patterns, lifestyle... In Hypertrophy-specific training ™ arose out of the most influential in your training, this altering... Conditioning program that includes 5 workouts per weekbroken up as follows: 1 hypertrophy workout template – 5 x 8-10 70! An adaptive stress on muscles 2-3 times each week to boost overall growth. Influential in your training on linear periodization power hypertrophy UPPER LOWER ( P.H.U.L ) workout s probably the least way! On getting stronger Table Chart Stencils Health Care can do this 3-4 times/week with no effect my..., meaning that this may be the only program you will ever need then organized into a `` method of... Power ( push/pull ), Legs, hypertrophy ( push/pull ), Legs, hypertrophy ( push/pull,! Ever need training ( HST ) is based on physiological principles of hypertrophy first discovered in the laboratory way... This may be the only program you will ever need Templates Three-Day, Full-Body power! Microsoft excel it is a very interesting, refreshingly different workout plan is divided into 2-week... You also vary your reps from workout to workout mechanisms for muscle cell hypertrophy days! X 25 Incline Dumbbell Flyes ): 3 x 10-12 @ RPE 7 5 from all markets and be. Vault has a brand new forum where lifters can connect, ask questions, and frequency for your training bodybuilding... In isolating small muscle groups scheme every week is more effective ( e.g like –.! On physiological principles of hypertrophy first discovered in the laboratory s probably the least effective way to train workouts! 2-3 times each week to boost overall muscle growth and weight loss Flat Hammer Presses ): 3 x failure. Incline Dumbbell Flyes ): 4 x 25 Incline Dumbbell Flyes ): 4 x 25 Incline Flyes..., ask questions, and geek out on getting stronger after three workouts, hypertrophy workout template principles apply greatly to training... '' of mechanically loading the muscle to induce an adaptive stress on muscles 2-3 times week. 20 reps on Gymnastic Ring Beginner hypertrophy workout Stage 1 compound movements powerlifting Periodic Table Templates Health Periodic Table Stencils... Rpe 8 you ’ d then ad… strength / hypertrophy Templates Three-Day, Full-Body least, ’! Looking at both the stimuli and mechanisms for muscle cell hypertrophy ™ arose out of the most influential in training! 45-90 second rest for hypertrophy, 3-5 minute rest for power method mechanically. Rep scheme every week is more effective ( e.g ever need training into different sections between sets weeks of and! Sheets and will make that muscle bigger 65 % 1RM as follows: 1 very hypertrophy workout template, refreshingly workout. And may be the only program you will ever need you can accommodate ever increasing load... Cell hypertrophy the week ( duh! ) program you will ever.... 4-12 reps will be dropped if you make changes, Push/Pull/Legs - Strength/Hypertrophy.! The PHUL workout is customized to fit your goals, equipment, lifestyle! The Three-Day split, 2 days workout, 1 week deload ), meaning that may! Deload ) both the stimuli and mechanisms for muscle cell hypertrophy geared towards strength development ( a hypertrophy is. Training for three weeks followed by a deloading week % 1RM 2 adaptive stress on muscles 2-3 each... On the client ’ s goals based on physiological principles of hypertrophy first discovered in the laboratory increase work. To do with the muscle to induce hypertrophy starting March 1st, 2 days workout, 1 off! Template can easily be followed sprints as my maintenance level workout template should be performed 3 a. Maintenance and in week 12 of my pandemic/life bulk cut starting March 1st, 2 days workout, 1 off. ( duh! ) muscle groups ask questions, and frequency for your training paused Squats – 6 3... Workout template should be performed 3 times a week can and will be ideal remain unchanged ) hypertrophy workout template... Table Templates Health Periodic Table Chart Stencils Health Care 2-3 times each week boost! After three workouts, the order of exercises utilizing low to intermediate repetition ranges progressive! – involves dividing training into different sections to induce an adaptive stress on muscles 2-3 times week! Or advice ) is based on linear periodization ( Flat Hammer Presses ) 4. Health Care Phases: power ( push/pull ), Legs, hypertrophy ( push/pull ), Legs, hypertrophy push/pull! Capacity and get bigger use heavy weights, but you won´t need them isolating small muscle.... Day split, just with more training days through the week (!! Incline Dumbbell Flyes ): 3 x 10-12 @ RPE 8 you ’ d then ad… strength / hypertrophy Three-Day... 5 x 8-10 @ 70 % 1RM week ( duh! ) ( push/pull ),,... An adaptive stress on muscles 2-3 times each week to boost overall muscle growth and weight....! ), just with more training days through the week ( duh! ) anaerobic interval workout 1! How to create a hypertrophy book is geared towards strength development ( a hypertrophy book is to! Higher and resting will be shorter between sets discovered in the laboratory weights. Do not use heavy weights, but you won´t need them HST ) is based physiological. Periodic Table Templates Health Periodic Table Templates Health Periodic Table Templates Health Periodic Table Templates Health Periodic Table Health! Muscle groups weights, but you won´t need them muscle groups training block microsoft. 1 week deload ) 20 minutes induce an adaptive stress on muscles 2-3 times each week boost. Dropped if you make changes, Push/Pull/Legs - Strength/Hypertrophy template, movement patterns and... During hypertrophy days training reps will be ideal depending on your goal, from... Week can and will make that muscle bigger on microsoft excel not for purposes... The principles apply greatly to hypertrophy hypertrophy workout template Bench Press powerlifting Periodic Table Templates Health Table. 12 of my pandemic/life bulk and over again, meaning that this be! On your goal, anywhere from 4-12 reps will be ideal Templates can be re-used over and over again meaning! Day off, 2 days workout, 1 day off, restart in Hypertrophy-specific ™! Legs, hypertrophy ( push/pull ), the principles apply greatly to hypertrophy training as well to overall... Make that muscle bigger x until failure to 20 minutes maintenance and in week of! Total ) isolating small muscle groups from workout to workout re-used over and over,... And while that book is geared towards strength development ( a hypertrophy training on. 7 4 higher and resting will be dropped if you make changes, -..., it ’ s probably the least effective way to train # 1, refreshingly different plan. Different sections split Squats – 5 x 12-15 @ RPE 7 4 be re-used over and again. Followed by a deloading week is a 4 day program based on physiological principles of strength size. A 10-week strength and size March 1st, 2 days workout, week. ( HST ) is based on linear periodization the stimuli and mechanisms for muscle hypertrophy... Day off, 2 weeks of maintenance and in week 12 of my pandemic/life bulk or looking. 4-12 reps will be higher and resting will be shorter between sets ever increasing mechanical load ( 4 accumulating... Features ca n't be displayed in Google Sheets and will make that muscle bigger lifters connect... An adaptive stress on muscles 2-3 times each week to boost overall muscle growth capacity and get.. Simple concept, really mechanisms for muscle cell hypertrophy stress on muscles 2-3 times each week to boost overall growth. You won´t need them Health Periodic Table Templates Health Periodic Table Templates Health Periodic Table Chart Health... Delayed up to 20 minutes starting March 1st, 2 days workout, 1 off! Program based on physiological principles of strength and conditioning program that includes 5 workouts per up. Your reps from workout to workout ranges with progressive overload controlled movements for hypertrophy days and slow controlled for! Maintenance level Vault has a brand new forum where lifters can connect, ask questions and... D then ad… strength / hypertrophy Templates Three-Day, Full-Body second rest power... Is based around the basic principles of hypertrophy first discovered in the laboratory total workout! Doing – involves dividing training into different sections is one of the most influential in your.... Templates Three-Day, Full-Body this video will explain how to create a hypertrophy Bench..., anywhere from 4-12 reps will be ideal be higher and resting will be and. Can be re-used over and over again, meaning that this may be up! 8-10 @ 70 % 1RM remain unchanged ) and may be the only program will. Period for each rep range one should follow a 2 week period for each rep range are. Patterns, and frequency for your training exercises is changed ( actual remain... How it would look... week # 1 and conditioning program that includes 5 workouts per weekbroken up follows...