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Oliver Forslin
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Hypertrophy Program

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Oliver Forslin - Ultimate Hypertrophy 1.0 Training…
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B E F O R E    W   E          G   E T      S T A R T E D        

W e l c o m e t o m y p r o g r a m . T hi s p r o g r a m
i s b a s e d o n w ha t I p e r s o n a l l y h a v e
f o u n d b e e n w o rk i ng f o r m e s i nc e I
s t a rt e d w or k i n g o u t w he n i t c o m e s t o
g e t t i n g b i g g e r a nd s t rong e r i n t h e g y m .
 

T hi s i s a 7 d a y s p l i t , 6 d a y s i n t h e g y m
a nd 1 d a y o f f , h y p e r t r o p h y b a s e d
program. You are going to do cardio 2
times a week even if you're bulking to
m a k e s u re y o u s t a y h e a l t h y a t t h e s a m e
time. I pers onally don’t train abs so
o f t e n s o i t i s u p t o y o u w h e t he r y o u
w a nt t o d o t h a t o r n o t , i f s o, j u s t t h r o w
i t i n w he n y o u h a v e t i m e a nd e n e r g y .
Remember progressive overload while
d o i n g t h i s a s s t re ng t h a l s o i s v e r y
i m p ort a nt w h e n i t c o m e s t o i nc re a s i ng
m u s c l e m a s s ( hyp e rt rop hy) .

D A Y       1   

R e s t a b o u t 6 0 - 9 0 s e c ond s b e t w e e n e a c h s e t
 
Chest & Shoulders (Only front & side delts )
 

Chest:
 
Flat bench press, 3 warm-up sets, work your way up to
the max weight you are going for,
(5 x 6, week 1) (4 x 8, week 2) (4 x 1,0 week 3) (3 x 12,
week 4) Repeat.
 
Incline Dumbbell press, 1 warm-up set, 4 working sets x
8,8,10,10
Decline press (Choose the one you have at your gym or
the smith machine), 3 sets x 10,10,12
Standing cable flyes, 3 working sets x 15
S t a n d i n g i nc l i n e c a b l e f l y e s , 2 w o r k i n g s e t s x 1 5
 
Shoulders:
 
Dumbell press, 2 war m-up sets x 15, 2 working sets x
10
Dumbell front raises, 4 working sets x 15
L a t e r a l r a i s e s ( 3 0 s e c ond s r e s t ) , 5 s e t s x
12,15,15,20,20

D A Y       2    

Rest 60-90 seconds between each set

 
B a c k , R e a r D e l t s & B i c e p s + 2 0 m i n l i g ht c a r d i o
 

Back:
 
Pull downs, 2 warm-up se ts x 15-20, 4 working sets x
12,10,10,8
(Heavy) Barbell rows, 1 warm-wp set x 20, 4 working
sets x 8,8,8,10
Seated cable rows, 4 sets x 10,12,15,15
Close grip pull down, 3 sets x 12
Cable pullover (30 seconds rest), 4 x 15,15,20,20
 
Rear Delts:
 
Bent over lateral raises, 4 x 15
Reverse pec dec, 3 x 12
 
Biceps,
 
Dumbbell curls 4 x 10 each side

D A Y        3    

R e s t 6 0 - 1 2 0 s e c o nd s b e t w e e n e a c h s e t
 
L e g s ( Q u a d s , H a m s t r i n g s & C a l ve s )
 

Quads and Hamstrings:

 

Barbell squats, 4 warm-up sets, work your way up to

the max weight you are going for,
(5 x 4, week 1) (4 x 6, week 2) (4 x 8, week 3) (3 x 10,
week 4) Repeat
 

L e g P r e s s m a c h i n e 5 x 1 0 , 1 2 , 1 2 , 15 , 1 5
Lying leg curls 4 x 20,15,12,10
Romanian deadlifts, 4 x 15
Leg extensions 5 x 12-15
Lunges, 3 sets x 10 steps eac h leg
 

C a l ve s :
 

Calf raise, 5 x 20

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D A Y       4     

Rest 60-90 seconds between each set

 
S h o u l d e r s & T r i c e p s + 2 0 m i n l i g ht c a r d i o
 

Shoulders:
 
Overhead press, 2 warm-up sets x 15-20,
(5 x 4, week 1) (4 x 6, week 2) (4 x 8, week 3) (3 x 10,
week 4) Repeat
 
Seated dumbbell press, 4 sets x 10,12,12,15
Dumbell front raises, 3 x 12
C a b l e l a t e ra l r a i s e s ( N o r e s t b e t w e e n s e t s ) , 4 x 1 5 e a c h
arm
Lateral raises, 5 sets x 12,12,15,15,20
Bent over lateral raises, 5 sets x 10-15
Reverse pec dec machine, 3 sets x 12
 

Triceps:
 
Rope pushdowns, 1 warm-up sets x 20, 5 working sets x
15,15,12,12,10
Standing Overhead Tricep Extensions with dumbbell, 4
sets x 15

D A Y       5    

Rest 60-90 seconds between each set

 
Chest, Back & Traps
 

Chest:
 
Flat dumbbell press, 2 warm-up sets x 15-20, 4
working sets x 8,8,10,10
Incline bench press, 1 warm-up set x 15, 4 working sets
x 10,10,12,12
Decline press (Chose the one you have at your gym or
the smith machine), 3 sets x 10,10,12
C a b l e f l y e s ( 4 5 s e c ond s r e s t ) , 4 i nt e ns e w o r k i n g s e t s x
15,15,20,20
 

Back:
 
Pull downs, 2 warm-up se ts x 15-20, 4 working sets x
12,10,10,8
Barbell rows, 1 warm-wp set x 20, 4 working sets x
12,12,15,15
Reverse pull downs, 3 working sets x 10
Seated Cable Rows, 4 working sets x 10,15,15,20

D A Y       6     

R e s t a b o u t 6 0 s e c ond s b e t w e e n e a c h s e t
 
Arms
 

Triceps:
 
Rope pushdowns, 1 warm-up sets x 20, 5 working sets x
15,15,12,12,10
Standing Overhead Tricep Extensions with dumbbell, 4
sets x 15
Single arm cable pushdown (No rest between sets), 4
sets x 10 each side
Skull crushers, 6 sets x 10,10,12,12,15,15
 
Biceps:
 
Barbell curls, 1 warm-up set, 4 working sets x 12
Dumbbell curls, 3 sets x 10 reps each side
21’s with Ez bar (Insi de crip) , 3 sets x 7 reps under 90°,
7 reps over 90° and 7 reps full range of motion
Rope hammer curls , 3 sets x 12

D A Y       7    

D a y 7 i s y o u r r e s t d a y . G e t s om e e x t r a s l e e p
a nd l e t y o u r b o d y r e l a x a nd r e c o v e r f r o m a l l
t h e h a r d w o rk .

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