SECOND PHASE

HYPERTROPHY TRAINING, PHASE 1 & 2, 6 WEEKS EACH

The main objective of the hypertrophy stages is to create muscle density (thickness). This stage of the
training is set up in two phases. Here is a suggested high adaptive response four day split for each
stage.

DAY 1+4- (Mon. + Thurs.) legs, calves, shoulders

DAY 2+5- (Tues. + Fri.) chest, back, arms

Note: Substitute different exercises than the ones listed only if you need to, but you must stay with
the suggested number of repetitions and sets.

As you progress in the Hypertrophy Stage you can shorten your rest period to 30 seconds so that you
will reach fatigue at the end of your sets.

On the next page you will find charts that will give you the suggested sets per workout, it is highly
recommended that you do not exceed the number of sets per body part, think of it as holding a cup
under a tap you can pour all the water you want in it but you will still only get a cup.

Hypertrophy Training Program- Phase One, Legs, Calves and Shoulders

Rest between sets should be 30-60 seconds. Rest between exercises should be 2- 3 minutes.

If you cannot complete the suggested number of repetitions, lower the weight.

Week 1 2 3 1 2 3

Step Low

Day 1+4 Med.

Day 1+4 High

Day 1+4 Low

Day 1+4 Med.

Day 1+4 High

Day 1+4

Seated Overhead

press barbell 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12
4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Seated Overhead

press DB 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Standing side

laterals DB 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12
4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Standing side

laterals cable 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Bent over

dumb bell lat 50/10

3 sets 50/10

3 sets 50/10

3 sets 50/12

3 sets 50/12

3 sets 50/10

4 sets 50/10

3 sets 50/10

3 sets 60/10

3 sets 60/10

3 sets 60/10

3 sets 60/8
4 sets

Leg press 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Thigh extension50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Ind. Leg curl 50/10

3 sets 50/10

3 sets 50/12

3 sets 50/12
3 sets 50/10

4 sets 50/10

4 sets 50/10

3 sets 50/10

3 sets 60/10

3 sets 60/10

3 sets 60/8

4 sets 60/8

4 sets

Hamstring curl 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Standing

calf raise 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12
3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Hypertrophy Training Program- Phase One, Chest, Back & Arms

Rest between sets 30-60 seconds,

Rest between exercises 2-3 minutes.

If you cannot complete the correct number of reps, lower the weight.

Week

Step

Low

Day 2+5

Med.

Day 2+5

High

Day 2+5

Low

Day 2+5

Med.

Day 2+5
High

Day 2+5

Bench press 50/12

3 sets 50/12 3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Incline flys 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Seated pulley

row 50/12

3 sets 50/12

3 sets 60/12
3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Front wide grip

Lat pull downs 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Decline skull

crushers 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12
4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Cable Tricep

extensions 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Biceps Preacher

Curls straight bar 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12
4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Incline curls

dumbbells 50/12

3 sets 50/12

3 sets 60/12

3 sets 60/12

3 sets 60/15

3 sets 60/12

4 sets 50/12

3 sets 50/12

3 sets 60/12

4 sets 60/12

4 sets 70/10

4 sets 70/10

4 sets

Hypertrophy Training Program- Phase Two, Legs, Calves and Shoulders

Rest between sets 30-60 seconds, rest between exercises 2-3 min.

If you can=t do the reps lower the weight.

Week

3
Step

Low

Day 1+4

Med.

Day 1+4

High

Day 1+4

Low

Day 1+4

Med.

Day 1+4

High

Day 1+4

Standing

BB press

50/123 sets

50/123 sets

60/123 sets

60/123 sets

60/153 sets

60/124 sets

50/123 sets

50/123 sets

60/124 sets

60/124 sets

70/104 sets

70/104 sets

Seated press

machine

50/123 sets

50/123 sets
60/123 sets

60/123 sets

60/153 sets

60/124 sets

50/123 sets

50/123 sets

60/124 sets

60/124 sets

70/104 sets

70/104 sets

Seated DB

side laterals

50/103 sets

50/103 sets

50/123 sets

50/123 sets

50/104 sets

50/104 sets

50/103 sets

50/103 sets

60/103 sets

60/103 sets

60/84 sets

60/84 sets

Rev. cable

crossovers

50/103 sets

50/103 sets

50/123 sets
50/123 sets

50/104 sets

50/104 sets

50/103 sets

50/103 sets

60/103 sets

60/103 sets

60/84 sets

60/84 sets

P.C.-deck

reverse flys

50/123 sets

50/123 sets

60/123 sets

60/123 sets

60/153 sets

60/124 sets

50/123 sets

50/123 sets

60/124 sets

60/124 sets

70/104 sets

70/104 sets