Muscle Hypertrophy – First 6 Weeks

The start of a new season has begun, with the first 6 weeks already finished. These 6 weeks were used to recover and just move through some heavy weight for 7-10 reps. Once every week I would do a cardio session for a bit of maintenance.

Each day would be dedicated to specific body parts, trying to get out about two sessions per week on each part. This is not how I would usually train which is exactly why I did it for the first 6 weeks. It gave a bit of a mental break from the usual programming and all gave my muscles the chance to grow! Bigger muscles = More potential to be strong

Monday: Quads and Back

Tuesday: Hamstrings and chest

Thursday: Legs and back

Friday: Shoulders and arms

Saturday: Cardio

The goal for now is to continue to get bigger and develop some muscular endurance before building some strength.

Have a read of the program below and let me know if there is any changes or anything you may recommend.

** The first two weeks the weights were initially a tad high, making my lower back tight. I decided to drop the weight down and build back up. 🙂

The 6 week program looks like this:

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Monday
Barbell Squats 3×5@105 3×5@105 3×8@ 80 3×8@ 80 3×8 @ 90 3×8 @ 90 4×6 @100
Pause front squats 4×8 3 second pause 4×8 3 second pause 4×8 3 second pause 4×8 3 second pause @60 4×7 3 second pause @70 4×7 3 second pause @70 4×7 3 second pause @70
Rear leg elevated split squat 2×8 (4e/s @ 40kg 2×8 (4e/s @ 40kg 2×8 (8e/s @ 40kg) 2×8 (8e/s @ 40kg) 2×6 (6e/s @ 60kg) 2×6 (6e/s @ 60kg) 2×6 (6e/s @ 60kg)
Barbell Row 3×5@60 3×5@80 3×8 @70 3×8 @70 3×10@70 3×10@70 4×8 @80
Seated Row 3×10 @ 55kg 3×10 @ 55kg 3×10 @ 55kg 3×10 @ 55kg 3×10@60 3×10@60 3×10@70
Horizontal Pullups 3×10 3×10 3 x 12 3 x 12 4×10 4×10 4×10 feet up
Tuesday
Deadlifts 3×5@140 3×5@140 3×8 @120 3×8 @120 4×6 @130 4×6 @130 3×8 @140
Barbell Glute Bridges 4×10 @ 60 4×10 @ 60 4×8 @ 70 4×8 @ 70 4×10 @70 4×10 @70 4×10 @80
Straight Leg Deadlifts 3×8 @60 3×8 @60 3×8 @60 3×8 @60 3×8@70 3×8@70 4×6 @80
Trap 3 Raises 2×10 @4kg 2×10 @4kg 2×10 @4kg 2×10 @4kg 3×10 @4kg 3×10 @4kg 3×10 @4kg
Bench Press 3×5@85 3×5@85 3×8@75 3×8@75 4×6@85 4×6@85 3×8 @90 6 on last
Dips (Straight Bar) 4×8 4×8 4×8 4×8 4×10 4×10 4×10
Dumbbell bench press 4×8 @ 25kg 4×8 @30 4×10@25/ 4×8 @30 4×10@25/ 4×8 @30 4×12 @25 or 4×10 @25 4×12 @25 or 4×10 @25 4×12 @25 or 4×10 @25
Wednesday Endurance
Thursday
Barbell Squats 3×5@105 3×5@105 3×8@80 3×8@80 3×8@90 3×8@90 3×8@90
Pause front squats 4×6 5 second pause 4×6 5 second pause 4×6 5 second pause 4×6 5 second pause @40 4×6 @50 4×6 @50 4×6 @50
Barbell Step ups 2×8 @ 40kg 2×8 @ 40kg 2×8 @40 kg 2×8 @40 kg 2×8 @50kg 2×8 @50kg 2×8 @50kg
Barbell Row 3×10 @60 3×10 @60 3×10@60 3×10@60 3×12@60 3×12@60 3×12@60
Seated Row 3×10 @55kg 3×10 @55kg 3×10 @ 55kg 3×10 @ 55kg 3×10@60 3×10@60 3×10@60
Pullups 3×10 bw, 8 last set 3×10 bw 4×8 4×8 3×12 3×12 3×12
Friday
Shoulder Press 3×5 @50 DND 3×8 @40 3×8 @40 3×8@45 3×8@45 3×8@45
One arm dumbbell press 3×8 @22.5 DND 3×8@ 22.5 3×8@ 22.5 4×6 @20 4×6 @20 4×6 @20
Plate Raises 2×10@15 DND 2×10@15 2×10@15 2×10 @15 2×10 @15 2×10 @15
Side delt raises 2×10 DND 2×10 2×10
Rear delt raises 3×10 DND 3×10 3×10 2×10 @7kg superset with front raises 2×10 @7kg superset with front raises 2×10 @7kg superset with front raises
Barbell Curl 3×10 DND 3×10 3×10 4×8 @35 4×8 @35 4×8 @35
Seated dumbbell curl 3 x 10 DND 3 x 10 3 x 10 3×10 @12.5 3×10 @12.5 3×10 @12.5
Dips (Parllel Bar) 3 x 10 DND 3 x 10 3 x 10 4×10 4×10 4×10
Or DND
Tricep pushups 3 x 10 DND 3 x 10 3 x 10 4×10 4×10 4×10
Tricep extension 3 x 10 DND 3 x 10 3 x 10 4×10 4×10 4×10
Saturday
Metcon Endurance/ Cardio Crossfit calder comp Endurance Endurance Endurance Endurance Endurance

 

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