Hypertrophy Workout Plan Ebook

BODY BY BARTL
60 DAYS
HYPERTROPHY TRAINING
WWW.BODYBYBARTL.COM
#BODYBYBARTL
INDEX
About me..............................................................................................................................................................................................3
Did you know?...................................................................................................................................................................................4
Muscle gain strategies................................................................................................................................................................5
How this works..................................................................................................................................................................................6
Week one...............................................................................................................................................................................................7
Week two............................................................................................................................................................................................13
Week three........................................................................................................................................................................................19
Week four...........................................................................................................................................................................................25
Week five.............................................................................................................................................................................................31
Week six...............................................................................................................................................................................................37
Week seven.......................................................................................................................................................................................43
Week eight........................................................................................................................................................................................49
Index......................................................................................................................................................................................................55
#BODYBYBARTL
WELCOME!
ABOUT ME
QUALIFICATIONS
I’ve been a personal trainer for over 13 years

and I have helped thousands of people get
their dream bodies. I’m a certified Crossfit
trainer, Master Instructor for CrossCore,
certified TRX trainer, certified Personal Trainer
and much more.
Besides all my certifications I have over 20

years of experience in the fields of fitness. I
started my fitness journey at the young age of
12 where I first began to do calisthenics like
Push Ups, Situps and Pull Ups while being part
of a soccer, swim and volleyball team.
2019
After successfully launching my first two

workout plans which helped thousands of
people lose fat while building muscle mass at
the same time I now present to you a workout
plan that will help you put on serious muscle
mass in only 60 days.
I’m really excited for you to start this 60 day

journey with me!
#BODYBYBARTL
d
DID YOU KNOW?
muscle mass requires a lot

more energy than fat
It is extremely important that you understand that building muscle mass requires
a lot of energy / calories. Imagine building a house without bricks, mortar or wood
(macro nutritents). You can have the best machinery in the world but without the
right material you will never be able to build a house.
4
#BOBDYBYBARTL
M U S C L E G A I N S T R AT E G I E S
time to gain some mass

The key component to gain muscle mass besides the workout routine is that you
are in a caloric surplus. What does that mean? Simply put, you have to consume
more calories than you burn. The easiest way to increase your caloric intake is to
add protein shakes in between meals. Another important tip is to pick one bad
habit and change it for the better instead of changing your entire eating habits.
This way you’ll slowly adjust to the new lifestyle and won’t have to fear a relapse.
5 TIPS TO GAIN MUSCLE MASS
1. Consume MORE calories than you burn
2. Add protein shakes in between meals to increase calories
3. Make sure you hit your protein goal each day
4. Sleep is critical for recovery, muscle growth and fat loss
5. Stay focused and consistent with your workouts
#BODYBYBARTL
HOW THIS WORKS
Consistency is key
I know you are as excited as I am to get started with this workout plan
but before you do, hear me out!
One of the most important things when it comes to fitness is

consistency. This workout plan is designed to guide you through 8
weeks of full commitment. Within the first two weeks you will be sore
and your body will need time to adjust to your new standard. After
the third or fourth week you’ll see the first visible changes in your
physique which is the most exciting part about your transformation.
This will give you an extra boost / motivation to work even harder for
the next four weeks.
With that being said, let’s get started and become the fittest
community on earth.
#BODYBYBARTL
WORKOUT #1
LEG DAY
GENERAL WARMUP: 10 min / Treadmill / Run
SPECIFIC WARMUP: 25 Airsquats

1 x 20 Back Squats
(No weights / just barbell)
WORKOUT:
BACK SQUAT 3 X 3 60% 1RM EXPLOSIVE

BACK SQUAT 8 X 3 75% 1RM 4 SECOND REP
DEADLIFT 8 X 5 75% 1RM 4 SECOND REP
GLUTE BRIDGE 8 X 5 75% 1RM 4 SECOND REP
KNEE RAISES 25 X 4 BODYWEIGHT EXPLOSIVE

SLAM BALL 25 X 4 15 LBS EXPLOSIVE
COOLDOWN:
Treadmill 10 min brisk walk
#BODYBYBARTL
WORKOUT #2
CHEST DAY
GENERAL WARMUP: 10 min / Elliptical
SPECIFIC WARMUP: Push Up Variation x 3 Sets

5 x Regular Push Up
5 x Close Grip Push Up
5 x Wide Grip Push Up
WORKOUT:
FLAT BENCH PRESS 3X3 60% 1RM EXPLOSIVE

FLAT BENCH PRESS 8 X 3 75% 1RM 4 SEC REP
INCLINE DB PRESS 8 X 5 75% 1RM 4 SEC REP
DB FLYS 8 X 5 75% 1RM 4 SEC REP
BURPEES 5 X 4 BODYWEIGHT EXPLOSIVE

SHOTGUN ABS 10 X 4 10 LBS 4 SEC REP
COOL DOWN:
Eliptical 10 min medium to low intensity
#BODYBYBARTL
WORKOUT #3
BACK DAY
GENERAL WARMUP: 10 min / Rowing machine
SPECIFIC WARMUP: Lat Pull down 1 x 20 (35% 1RM)

Bent over row 1 x 20
(No weights / just the barbell)
WORKOUT:
BENT OVER ROW 3X3 60% 1RM EXPLOSIVE

BENT OVER ROW 8 X 3 75% 1RM 4 SEC REP
LAT PULL DOWN WIDE 8 X 5 75% 1RM 4 SEC REP
DB ROW 8 X 5 75% 1RM 4 SEC REP
JUMPING JACK 50 X 4 BODYWEIGHT EXPLOSIVE

PLANK 1MIN X 4 BODYWEIGHT
COOL DOWN:
Rowing machine 10 min medium to low intensity
#BODYBYBARTL
WORKOUT #4
SHOULDER DAY
GENERAL WARMUP: 10 min / Jump Rope
SPECIFIC WARMUP: DB Shoulder Press 20 x 1 (5lbs)

Clean 10 x 1
(No weight / just barbell)
WORKOUT:
CLEAN PRESS 3X3 60% 1RM EXPLOSIVE

CLEAN PRESS 8 X 3 75% 1RM EXPLOSIVE
DB SHOULDER PRESS 8 X 5 75% 1RM 4 SEC REP
LATERAL RAISES 8 X 5 75% 1RM 4 SEC REP
FACE PULLS 8 X 5 75% 1RM 4 SEC REP
SkiErg 30 SEC - 100% INTENSITY

30 SEC - OFF
8 SETS
COOL DOWN:
ELIPTICAL 10 min medium to low intensity
10
#BODYBYBARTL
WORKOUT #5
ARM DAY
GENERAL WARMUP: 10 min / SkiErg
SPECIFIC WARMUP: DB Bicep Curls 1 x 20 (35% 1RM)

Close grip Push Up 1 x 20 (BW)
WORKOUT:
BICEP CURLS 8X5 75% 1RM 4 SEC REP

TRICEP CABLE EXT 8 X 5 75% 1RM 4 SEC REP
CABLE BICEP CURL 8 X 5 75% 1RM 4 SEC REP
SKULL CRUSHERS 8 X 5 75% 1RM 4 SEC REP
SPRAWL 50 X 2 BODYWEIGHT EXPLOSIVE

CRUNCHES 50 X 2 BODYWEIGHT
EXPLOSIVE
COOL DOWN:
SkiErg 10 min medium to low intensity
11
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REST
FIRS T WEEK DONE
12
#BOBDYBYBARTL
WORKOUT #6
LEG DAY

1 x 20 Back Squats
WORKOUT:


COOLDOWN:
13
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WORKOUT #7
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
14
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WORKOUT #8
BACK DAY

WORKOUT:


COOL DOWN:
15
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WORKOUT #9
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
16
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WORKOUT #10
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
17
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REST
SECOND WEEK DONE
18
#BOBDYBYBARTL
WORKOUT #11
LEG DAY

1 x 20 Back Squat
WORKOUT:
FRONT SQUAT 3 X 3 60% 1RM EXPLOSIVE

FRONT SQUAT 8 X 3 75% 1RM 4 SECOND REP
GOOD MORNING 8 X 5 75% 1RM 4 SECOND REP

COOLDOWN:
19
#BODYBYBARTL
WORKOUT #12
CHEST DAY

5 x Regular Push Up
WORKOUT:
INCLINE BENCH PRESS 3X3 60% 1RM EXPLOSIVE

INCLINE BENCH PRESS 8 X 3 75% 1RM 4 SEC REP
FLAT DB PRESS 8 X 5 75% 1RM 4 SEC REP

COOL DOWN:
20
#BODYBYBARTL
WORKOUT #13
BACK DAY

WORKOUT:
BENT OVER ROW 8X3 75% 1RM 4 SEC REP

FACE PULL 8 X 3 75% 1RM 4 SEC REP
LAT PULL DOWN CLOSE 8 X 5 75% 1RM 4 SEC REP

COOL DOWN:
21
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WORKOUT #14
SHOULDER DAY

Clean 10 x 1
WORKOUT:
BB SHOULDER PRESS 8X5 75% 1RM 4 SEC REP

DB FRONT RAISES 8 X 5 75% 1RM 4 SEC REP
SEATED REAR DELT FLY 8 X 5 75% 1RM 4 SEC REP

30 SEC - OFF
8 SETS
COOL DOWN:
22
#BODYBYBARTL
WORKOUT #15
ARM DAY

WORKOUT:
BICEP HAMMER CURLS 8X5 75% 1RM 4 SEC REP

OH DB TRICEP EXT 8 X 5 75% 1RM 4 SEC REP
SPIDER CURLS 8 X 5 75% 1RM 4 SEC REP
DB KICK BACKS 8 X 5 75% 1RM 4 SEC REP

EXPLOSIVE
COOL DOWN:
23
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REST
THIRD WEEK DONE
24
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WORKOUT #16
LEG DAY

1 x 20 Back Squat
WORKOUT:


COOLDOWN:
25
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WORKOUT #17
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
26
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WORKOUT #18
BACK DAY

WORKOUT:


COOL DOWN:
27
#BODYBYBARTL
WORKOUT #19
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
28
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WORKOUT #20
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
29
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REST
FOURTH WEEK DONE
30
#BOBDYBYBARTL
WORKOUT #21
LEG DAY

1 x 20 Back Squats
WORKOUT:


COOLDOWN:
31
#BODYBYBARTL
WORKOUT #22
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
32
#BODYBYBARTL
WORKOUT #23
BACK DAY

WORKOUT:


COOL DOWN:
33
#BODYBYBARTL
WORKOUT #24
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
34
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WORKOUT #25
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
35
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REST
FIFTH WEEK DONE
36
#BOBDYBYBARTL
WORKOUT #26
LEG DAY

1 x 20 Back Squats
WORKOUT:


COOLDOWN:
37
#BODYBYBARTL
WORKOUT #27
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
38
#BODYBYBARTL
WORKOUT #28
BACK DAY

WORKOUT:


COOL DOWN:
39
#BODYBYBARTL
WORKOUT #29
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
40
#BODYBYBARTL
WORKOUT #30
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
41
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REST
SIXTH WEEK DONE
42
#BOBDYBYBARTL
WORKOUT #31
LEG DAY

1 x 20 Back Squat
WORKOUT:


COOLDOWN:
43
#BODYBYBARTL
WORKOUT #32
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
44
#BODYBYBARTL
WORKOUT #33
BACK DAY

WORKOUT:


COOL DOWN:
45
#BODYBYBARTL
WORKOUT #34
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
46
#BODYBYBARTL
WORKOUT #35
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
47
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REST
SEVENTH WEEK DONE
48
#BOBDYBYBARTL
WORKOUT #36
LEG DAY

1 x 20 Back Squat
WORKOUT:


COOLDOWN:
49
#BODYBYBARTL
WORKOUT #37
CHEST DAY

5 x Regular Push Up
WORKOUT:


COOL DOWN:
50
#BODYBYBARTL
WORKOUT #38
BACK DAY

WORKOUT:


COOL DOWN:
51
#BODYBYBARTL
WORKOUT #39
SHOULDER DAY

Clean 10 x 1
WORKOUT:


30 SEC - OFF
8 SETS
COOL DOWN:
52
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WORKOUT #40
ARM DAY

WORKOUT:


EXPLOSIVE
COOL DOWN:
53
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REST
CONGRATULATIONS!
EIGHT WEEKS DONE.
54
#BOBDYBYBARTL
INDEX
INDEX
DB - DUMBBELL
BB - BARBELL
OH - OVERHEAD
EXPLOSIVE - PERFORM THE EXERCISE EXPLOSIVE

FOR THE CONCENTRIC PART
4 SEC REP - PERFORM 1 REPETITION IN 4 SECONDS

2 SECONDS CONCENTRIC CONTRACTION AND
2 SECONDS ECCENTRIC CONTRACTION
A X B - PERFORM “A” REPETITIONS AND REPEAT

FOR “B” SETS
55
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NUTRITION
NUTRITION IS KEY

The right nutrition is vital to ensure your body is in an anabolic state that supports
muscle growth. I mentioned it in the very beginning of this plan that you can have
the best machinery but without the building blocks you’ll never be able to build a
house. Picture your body as the house you want to build and the gym equipment
as your machinery.
The key and foundation of your house will be protein. This is the raw material to
build muscle mass and you should aim for 1g of protein / lbs of body weight.
Healthy fats are considered your mortar to keep the building blocks together. Fats
are not only important to keep your house together but they also start chemical
reactions involved in growth and basic metabolism. Aim for 0.3-0.5g of fat / lbs of
body weight.
Carbohydrates is the energy you need to run the machinery. You want to ensure
that you’re constantly in a caloric surplus of about 10%. If you want to build
muscle mass faster you can even go up to 15% but be aware that this will most
certanly lead to a higher body fat percentage. I’d suggest using between 2-3g of
carbohydrates / lbs of body weight.
Avoid any type of processed food, soda or candy since these type of foods won’t
bring you any closer to your goal.
56
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S U P P L E M E N TAT I O N
SUPPLEMENTS

There a key supplements that will help you build muscle mass faster and stay
more focused throughout your workouts. The most important one is protein
powder. I generally suggest a vegan performance protein powder made out of
pea and rice protein.
You can use protein powder as an additonal, easy, on the go protein source to
keep your protein intake high. Generally I’d suggest having a protein shake right
after your workout. Depending on your protein needs have between 20-40g of
protein in your post workout shake.
Creatine! If you’re on a plant based diet as I am, start with a loading week where
you have 15g of creatine per day. Make sure to have them with meals throughout
the day. For example 5g in the morning with your breakfast, in your preworkout
and after dinner in your shake. After the loading week reduce your creatine intake
to 5g per day. I usually have it with my preworkout.
Preworkout is not a prerequisite to succeed with this workout plan but I highly
recommend using one. There is a variety of different products on the market and
it’s difficult to single one out. My main concern about a preworkout is the amount
of caffeine it entails. Depending on your physique, height, weight and caffeine
resistance I’d recommend between 50-200mg total caffeine per serving.
BCAAS. Make sure to have BCAAS in your shake while working out. This will help
you perform better, will reduce soreness and will help you build muscle mass
faster.
57
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BODY BY BARTL

Did you know?...................................................................................................................................................................................4

Muscle gain strategies................................................................................................................................................................5

How this works..................................................................................................................................................................................6

I’ve been a personal trainer for over 13 years

Besides all my certifications I have over 20

After successfully launching my first two

I’m really excited for you to start this 60 day

DID YOU KNOW?

muscle mass requires a lot

time to gain some mass

5 TIPS TO GAIN MUSCLE MASS

1. Consume MORE calories than you burn

2. Add protein shakes in between meals to increase calories

3. Make sure you hit your protein goal each day

4. Sleep is critical for recovery, muscle growth and fat loss

5. Stay focused and consistent with your workouts

One of the most important things when it comes to fitness is

GENERAL WARMUP: 10 min / Treadmill / Run

SPECIFIC WARMUP: 25 Airsquats

BACK SQUAT 3 X 3 60% 1RM EXPLOSIVE

KNEE RAISES 25 X 4 BODYWEIGHT EXPLOSIVE

Treadmill 10 min brisk walk

GENERAL WARMUP: 10 min / Elliptical

SPECIFIC WARMUP: Push Up Variation x 3 Sets

FLAT BENCH PRESS 3X3 60% 1RM EXPLOSIVE

BURPEES 5 X 4 BODYWEIGHT EXPLOSIVE

Eliptical 10 min medium to low intensity

GENERAL WARMUP: 10 min / Rowing machine

SPECIFIC WARMUP: Lat Pull down 1 x 20 (35% 1RM)

BENT OVER ROW 3X3 60% 1RM EXPLOSIVE

JUMPING JACK 50 X 4 BODYWEIGHT EXPLOSIVE

Rowing machine 10 min medium to low intensity

GENERAL WARMUP: 10 min / Jump Rope

SPECIFIC WARMUP: DB Shoulder Press 20 x 1 (5lbs)

CLEAN PRESS 3X3 60% 1RM EXPLOSIVE

SkiErg 30 SEC - 100% INTENSITY

ELIPTICAL 10 min medium to low intensity

GENERAL WARMUP: 10 min / SkiErg

SPECIFIC WARMUP: DB Bicep Curls 1 x 20 (35% 1RM)

BICEP CURLS 8X5 75% 1RM 4 SEC REP

SPRAWL 50 X 2 BODYWEIGHT EXPLOSIVE

SkiErg 10 min medium to low intensity

FIRS T WEEK DONE

GENERAL WARMUP: 10 min / Treadmill / Run

SPECIFIC WARMUP: 25 Airsquats

BACK SQUAT 3 X 3 60% 1RM EXPLOSIVE

KNEE RAISES 25 X 4 BODYWEIGHT EXPLOSIVE

Treadmill 10 min brisk walk

GENERAL WARMUP: 10 min / Elliptical

SPECIFIC WARMUP: Push Up Variation x 3 Sets

FLAT BENCH PRESS 3X3 60% 1RM EXPLOSIVE

BURPEES 5 X 4 BODYWEIGHT EXPLOSIVE

Eliptical 10 min medium to low intensity

GENERAL WARMUP: 10 min / Rowing machine

SPECIFIC WARMUP: Lat Pull down 1 x 20 (35% 1RM)

BENT OVER ROW 3X3 60% 1RM EXPLOSIVE

JUMPING JACK 50 X 4 BODYWEIGHT EXPLOSIVE

Rowing machine 10 min medium to low intensity

GENERAL WARMUP: 10 min / Jump Rope

SPECIFIC WARMUP: DB Shoulder Press 20 x 1 (5lbs)

CLEAN PRESS 3X3 60% 1RM EXPLOSIVE