Beginner Hypertrophy Guide

& Training Programme

For Gym Goer

16 Week Plan
3 DAYS
Contents:
2 3 Day Session Split,
Why Push/Pull Legs?

2 Warm Up

3 Order Of Exercises In A Session

3 Why Dumbbells?

4 Sets, Reps & Rest Chosen

5 Deload

5 Tips

7 Week 1

8 Week 2 15 Week 9

9 Week 3 16 Week 10

10 Week 4 17 Week 11

11 Week 5 18 Week 12

12 Week 6 19 Week 13

13 Week 7 20 Week 14

14 Week 8 21 Week 15

22 Week 16

1
3 Day Session Split,
Why Push/Pull Legs?
The week has been split into Push, Pull and Legs.

Ideally the sessions will be adequately separated to allow

full recovery. Soreness resulting from a workout, known
as delayed onset of muscle soreness (DOMS) typically
peaks after 24-72hrs and some beginners may wish
to wait until full recovery before undertaking the next
session, although training with DOMS is safe if you ensure
an adequate warm up is performed prior to exercising.

Using Push Pull Legs allows for recovery between

sessions without feeling sore and therefore under
stimulating the target muscle groups during the session.

Warm Up:
Each day involves a dynamic warm up that predominantly targets the smaller
stabilizing muscle that are recruited during the heavier compound movements.

The warm up also aims to prime the neuromuscular activation pathways of the
muscles, meaning the appropriate muscles are recruited to perform the movement.

2
Order Of Exercises
In A Session
The session starts with a compound lift,
a movement using multiple muscle groups,
as this movement is typically the heaviest
of the session and requires fresh muscles
in order to be performed optimally.

Each exercise is then superset with another
priming exercise that typically compliments
the activation of prime movers required to
perform the compound movement.
This allows for greater neural networks to
be established, resulting in greater motor-
unit recruitment and therefore overall
strength potential during the exercise.
Following on from the compound lift, an
accessory movement will be performed.
This movement utilizes muscle groups that
perhaps weren’t targeted directly during
the compound movement but areslightly
fatigued as a result of the prime movement.
Building strength in these muscle groups
will translate into heavier compound lifts.
Finally, the session is concluded with isolation
exercises, targeting the smaller muscle groups
that provided support during the previous
exercises. They are performed last as the heavy
lifts are complete and now the muscle group
can be taken to complete failure without risking
injury during the heavier lifts or compromising
the load lifted.
Also, core exercises are provided to target
deep postural muscles, such as the transverse
abdominals, as these muscle groups help to
transfer power generated from the muscles to
the lift.
Having a strong core, and no I don’t mean 6
pack, will allow efficient transfer of energy from
the contracting muscle group to overcome the
opposing force.

Why Dumbbells?
The majority of exercises are performed with dumbbells as opposed to barbells as again
this creates more neuromuscular links for beginner athletes, allowing for negative feedback
loops to inform them about correct form without relying on machines to perform the correct
movement pattern for them.

3
Sets, Reps &
Rest Chosen
As our understanding of the mechanisms that underpin muscle hypertrophy increases,
it becomes easier to manipulate the variables necessary to stimulate muscle growth.

Here’s what is currently believed in the literature, our muscles are recruited in size order,
known as the Hennemans size principle. We recruit from low threshold to high threshold
motor units (small with little force to large with lots of force capabilities). Knowing this we
can manipulate the mechanical tension placed on the muscle fiber (which is through to be
the main mechanism underpinning hypertrophy). Mechanical tension is the stretch in your
muscle fiber, resulting from your muscle contracting under load and being restricted.

Therefore, we can increase mechanical tension in a couple of ways; increase the resistance,
thereby forcing a slow contraction of the muscle fiber and allowing the recruitment from
small to big motor units. Additionally, we can lift in close proximity to failure with a light
load, creating increased mechanical tension and metabolic fatigue in the smaller muscle
fibers which is also key for muscle hypertrophy.

So the rep scheme is there to induce fatigue in a rep range using a medium to heavy
load, as a novice we’re focused on developing the movement pattern as opposed to lifting
masses of weight so 8-12 reps is ideal.

The sets are again there to induce sufficient mechanical tension, whilst still being able to
perform good repetitions. Additionally, progressive overload of the muscle is achieved
via slowly increasing the reps/sets completed over the programme duration, thereby
increasing the total load lifted throughout the session without increasing the weight every
week. This progressive increase in weight induces structural changes within the muscle
(as mentioned before) that will result in muscular hypertrophy.

The rest period is 75-90s for the majority of the compound lift as muscle phosphocreatine
(PCr) stores are thought to be almost fully replenished after 60-90s, and as muscle PCr
contributes heavily to energy production during heavy lifts, we need to allow these stores
adequate time to recover.

RPE (rate of perceived exertion) is a useful tool to indicate how hard an individual found the
exercise. Novice lifters focus should be on developing quality movement patterns and avoid
lifting to utter failure (1 rep max) as the risk of injury is high and unnecessary.

So novice lifters should aim for a 7-8 on the majority of their lifts, leaving a couple of reps
remaining in the tank following a set.

4
De-Load
A deload is a purposeful reduction in total
training volume following a progressive
increase in total training volume over a
number of weeks, typically occurring after
4-6 weeks of progressive overload.
Without a deload period, the risk of injury
drastically increases and regression or
stagnation in load is likely to occur.
A deload can be performed in a couple
different ways, either by reducing the
intensity of the workout (RPE) or by
decreasing the volume whilst keeping
the intensity high.
As a novice lifter I would reduce RPE as the
load being lifted is unlikely close to maximum
and therefore the intensity wouldn’t be high
enough to maintain the necessary stimulus.
Typically a deload week is 50-60% intensity/
volume of the previous loading week.
Following a deload, a super compensation
effect is theorized, whereby the lifter
experiences strength gains as a result of
adequate adaptation during the period of
reduced volume.

Tips!
Some pointers on hypertrophy training; For this style of training, you should start to see
true muscular adaptation at 6 weeks - although neural adaptations will occur within the
first few days.

In order to gain maximum adaptation and respond the most effectively to your training, we
have to present the tissue with more or less the same stimulus week on week, for several
weeks. It is important that the stimulus progressively overloads the tissue over time.

Progressive overload can come from 5 main avenues;

1) Lifting more weight.
2) Getting a better range of motion, resulting in greater mechanical tension in the tissue,
thereby stimulating hypertrophy.
3) Increasing the number of reps with the same resistance, so that the overall volume is
higher - again greater stimulus on the tissue.
4) Changing the tempo of the movement - slower reps = more time under tension
therefore better strength adaptation. Faster reps call for a different ‘power’ response
in the muscle which is also advantageous at later stages.
5) Moving through the movement more confidently - showing that the supporting
structures are better developed and the neural pattern is more engrained.

5
 WEEKLY
WORKOUTS
Beginner Hypertrophy Training
Programme For Gym Goer

16 Week Plan
3 DAYS

6
 WEEK 1
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 8
2
3
12
8
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 3 5 75-90s
C1 DB Push Press 8 3 8
C2 Banded Face Pull N/A 3 10 75-90s
D1 Bodyweight Tricep Dips 7 3 8
D2 Overhead Sit Ups 8 3 10
D3 Plank Hold N/A 3 30s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 8
2
3
10
8 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 7 3 8 EACH SIDE
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 Seated Hamstring Curl 7 3 8
D2 Standing DB Calf Raises 7 3 10
D3 Side Plank Dips 7 3 8 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 8
2
3
10
8
60-75s

3
B2 Y- Raise N/A 3 8 60-90s
C1 Single Arm DB Row 8 3 8 EACH SIDE
C2 DB Rear Flies 7 3 10 75-90s
D1 Band Assisted Pull up 7 3 8
D2 Alternating DB Bicep Curl 7 3 8 EACH SIDE
D3 Hollow Rock N/A 3 12 60-75s

7
 WEEK 2
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 8
2
3
12
10
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 3 5 75-90s
C1 DB Push Press 8 3 10
C2 Banded Face Pull N/A 3 10 75-90s
D1 Bodyweight Tricep Dips 7 3 8
D2 Overhead Sit Ups 8 3 10
D3 Plank Hold N/A 3 40s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 8
2
3
10
10 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 7 3 10 EACH SIDE
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 Seated Hamstring Curl 7 3 10
D2 Standing DB Calf Raises 7 3 10
D3 Side Plank Dips 7 3 10 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 8
2
3
10
10
60-75s

3
B2 Y- Raise N/A 3 8 60-90s
C1 Single Arm DB Row 8 3 10 EACH SIDE
C2 DB Rear Flies 7 3 10 75-90s
D1 Band Assisted Pull up 7 3 8
D2 Alternating DB Bicep Curl 7 3 8 EACH SIDE
D3 Hollow Rock N/A 3 12 60-75s

8
 WEEK 3
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 8.5
2
3
12
12
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 3 5 75-90s
C1 DB Push Press 8 3 12
C2 Banded Face Pull N/A 3 10 75-90s
D1 Bodyweight Tricep Dips 7 3 10
D2 Overhead Sit Ups 8 3 10
D3 Plank Hold N/A 3 45s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 8
2
3
10
12 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 7 3 12 EACH SIDE
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 Seated Hamstring Curl 7 3 12
D2 Standing DB Calf Raises 7 3 10
D3 Side Plank Dips 7 3 10 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 8
2
3
10
12
60-75s

3
B2 Y- Raise N/A 3 8 60-90s
C1 Single Arm DB Row 8 3 12 EACH SIDE
C2 DB Rear Flies 7 3 10 75-90s
D1 Band Assisted Pull up 7.5 3 10
D2 Alternating DB Bicep Curl 7 3 10 EACH SIDE
D3 Hollow Rock N/A 3 12 60-75s

9
 WEEK 4
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 8
2
4
12
8
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 4 5 75-90s
C1 DB Push Press 8 4 8
C2 Banded Face Pull N/A 4 10 75-90s
D1 Bodyweight Tricep Dips N/A 3 12
D2 Overhead Sit Ups 8 3 10
D3 Plank Hold N/A 3 50s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 8
2
4
10
8 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 7 4 8 EACH SIDE
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 Seated Hamstring Curl 7 4 8
D2 Standing DB Calf Raises 7 4 10
D3 Side Plank Dips 7 4 8 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 8
2
4
10
8
60-75s

3
B2 Y- Raise N/A 3 8 60-90s
C1 Single Arm DB Row 8 4 8 EACH SIDE
C2 DB Rear Flies 7 4 10 75-90s
D1 Band Assisted Pull up 7.5 3 10
D2 Alternating DB Bicep Curl 7 3 8 EACH SIDE
D3 Hollow Rock N/A 3 12 60-75s

10
 WEEK 5
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 8.5
2
4
12
10
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 4 5 75-90s
C1 DB Push Press 8 4 10
C2 Banded Face Pull N/A 4 10 75-90s
D1 Bodyweight Tricep Dips N/A 4 8
D2 Overhead Sit Ups 8 4 10
D3 Plank Hold N/A 4 40s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 8
2
4
1O
10 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 7 4 10 EACH SIDE
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 Seated Hamstring Curl 7 4 10
D2 Standing DB Calf Raises 7 4 10
D3 Side Plank Dips 7 4 10 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 8
2
4
10
10
60-75s

3
B2 Y- Raise N/A 4 8 60-90s
C1 Single Arm DB Row 8 4 10 EACH SIDE
C2 DB Rear Flies 7 4 10 75-90s
D1 Band Assisted Pull up 7.5 4 8
D2 Alternating DB Bicep Curl 7 4 8 EACH SIDE
D3 Hollow Rock N/A 4 10 60-75s

11
WEEK 6 DELOAD
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Y- Raise 2 10
A2 Wall Angles 2 12

DAY A3
B1
Banded Internal/External Rotation
DB Flat Bench Press 5
2
4
12
10
60s

1
B2 Eccentric Press Up, 3s Down Phase N/A 4 5 75-90s
C1 DB Push Press 5 4 10
C2 Banded Face Pull N/A 4 10 75-90s
D1 Bodyweight Tricep Dips N/A 4 8
D2 Overhead Sit Ups 5 4 10
D3 Plank Hold N/A 4 40s 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Samson Lunge 2 10
A2 Bodyweight Glute Bridge 2 10

DAY A3
B1
Banded Crab Walks
DB Bulgarian Split Squat 5
2
4
10
10 EACH SIDE

2
B2 Bodyweight Goodmorning N/A 3 8 75-90s
C1 DB Walking Lunges 5 4 10 EACH SIDE
C2 Weighted Glute Bridge 5 3 8 75-90s
D1 Seated Hamstring Curl 5 4 10
D2 Standing DB Calf Raises 5 4 10
D3 Side Plank Dips 5 4 10 EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Lat Pull Down 5
2
4
10
10
60-75s

3
B2 Y- Raise N/A 4 8 60-90s
C1 Single Arm DB Row 5 4 10 EACH SIDE
C2 DB Rear Flies 5 4 10 75-90s
D1 Band Assisted Pull up 5 4 8
D2 Alternating DB Bicep Curl 5 4 8 EACH SIDE
D3 Hollow Rock N/A 4 10 60-75s

12
 WEEK 7
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 8
2
3
12
8
60s

1
B2 Regular Press Up N/A 3 8 75-90s
C1 DB Strict Press 8 3 8
C2 Y- Raise N/A 3 10 75-90s
D1 Cable Tricep Extension 7 3 8
D2 Plank Pass Through 8 3 8 EACH SIDE
D3 Heel Taps N/A 3 8 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 8
2
3
10
8 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 3 8 75-90s
C1 DB Romanian Deadlift 7 3 8 EACH SIDE
C2 Weighted Box Step Ups 7 3 8 EACH SIDE 75-90s
D1 Seated Leg Extension 7 3 8
D2 Bird Dog 7 3 3x10s EACH SIDE

D3 Small Crunches 7 3 8 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 8
2
3
10
8
60-75s

3
B2 Banded Lat Pulldown N/A 3 8 60-90s
C1 Band Assisted Pull-Up 8 3 8
C2 Cable Face Pulls 7 3 8 75-90s
D1 DB Hammer Curls 7.5 3 8
D2 DB Rear Flies 7 3 8
D3 V-Sit N/A 3 8 60-75s

13
 WEEK 8
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 8
2
3
12
10
60s

1
B2 Regular Press Up N/A 3 8 75-90s
C1 DB Strict Press 8 3 10
C2 Y- Raise N/A 3 10 75-90s
D1 Cable Tricep Extension 7 3 10
D2 Plank Pass Through 8 3 10 EACH SIDE
D3 Heel Taps N/A 3 10 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 8
2
3
10
10 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 3 8 EACH SIDE 75-90s
C1 DB Romanian Deadlift 7 3 10
C2 Weighted Box Step Ups 7 3 8 EACH SIDE 75-90s
D1 Seated Leg Extension 7 3 10
D2 Bird Dog 7 3 4x10s EACH SIDE

D3 Small Crunches 7 3 10 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 8
2
3
10
10
60-75s

3
B2 Banded Lat Pulldown N/A 3 8 60-90s
C1 Band Assisted Pull-Up 8 3 10
C2 Cable Face Pulls 7 3 8 75-90s
D1 DB Hammer Curls 7.5 3 10
D2 DB Rear Flies 7 3 10
D3 V-Sit N/A 3 10 60-75s

14
 WEEK 9
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 8
2
3
12
12
60s

1
B2 Regular Press Up N/A 3 10 75-90s
C1 DB Strict Press 8 3 12
C2 Y- Raise N/A 3 10 75-90s
D1 Cable Tricep Extension 7 3 12
D2 Plank Pass Through 8 3 12 EACH SIDE
D3 Heel Taps N/A 3 12 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 8
2
3
10
12 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 3 10 EACH SIDE 75-90s
C1 DB Romanian Deadlift 7 3 12 EACH SIDE
C2 Weighted Box Step Ups 7 3 10 EACH SIDE 75-90s
D1 Seated Leg Extension 7 3 12
D2 Bird Dog 7 3 5x10s EACH SIDE

D3 Small Crunches 7 3 12 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 8
2
3
10
12
60-75s

3
B2 Banded Lat Pulldown N/A 3 10 60-90s
C1 Band Assisted Pull-Up 8 3 12
C2 Cable Face Pulls 7 3 10 75-90s
D1 DB Hammer Curls 7.5 3 12
D2 DB Rear Flies 7 3 12
D3 V-Sit N/A 3 12 60-75s

15
 WEEK 10
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 8
2
4
12
8
60s

1
B2 Regular Press Up N/A 4 8 75-90s
C1 DB Strict Press 8 4 8
C2 Y- Raise N/A 4 8 75-90s
D1 Cable Tricep Extension 7 4 8
D2 Plank Pass Through 8 4 8 EACH SIDE
D3 Heel Taps N/A 4 8 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 8
2
4
10
8 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 4 8 EACH SIDE 75-90s
C1 DB Romanian Deadlift 7 4 8
C2 Weighted Box Step Ups 7 4 8 EACH SIDE 75-90s
D1 Seated Leg Extension 7 4 8
D2 Bird Dog 7 4 3x10s EACH SIDE

D3 Small Crunches 7 4 8 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 8
2
4
10
8
60-75s

3
B2 Banded Lat Pulldown N/A 4 8 60-90s
C1 Band Assisted Pull-Up 8 4 8
C2 Cable Face Pulls 7 4 8 75-90s
D1 DB Hammer Curls 7.5 4 8
D2 DB Rear Flies 7 4 8
D3 V-Sit N/A 4 8 60-75s

16
 WEEK 11
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 8
2
4
12
10
60s

1
B2 Regular Press Up N/A 4 8 75-90s
C1 DB Strict Press 8 4 10
C2 Y- Raise N/A 4 8 75-90s
D1 Cable Tricep Extension 7 4 10
D2 Plank Pass Through 8 4 10 EACH SIDE
D3 Heel Taps N/A 4 10 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 8
2
4
10
10 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 4 10 EACH SIDE 75-90s
C1 DB Romanian Deadlift 7 4 10
C2 Weighted Box Step Ups 7 4 10 EACH SIDE 75-90s
D1 Seated Leg Extension 7 4 10
D2 Bird Dog 7 4 4x10s EACH SIDE

D3 Small Crunches 7 4 10 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 8
2
4
10
10
60-75s

3
B2 Banded Lat Pulldown N/A 4 10 60-90s
C1 Band Assisted Pull-Up 8 4 10
C2 Cable Face Pulls 7 4 8 75-90s
D1 DB Hammer Curls 7.5 4 10
D2 DB Rear Flies 7 4 10
D3 V-Sit N/A 4 8 60-75s

17
WEEK 12 DELOAD
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Bow & Arrows 2 10
A2 Thoracic Spine Rotation 2 12

DAY A3
B1
Banded Internal/External Rotation
Eccentric 3s Down Phase DB Flat Bench Press 5
2
4
12
10
60s

1
B2 Regular Press Up N/A 4 8 75-90s
C1 DB Strict Press 4 4 10
C2 Y- Raise N/A 4 8 75-90s
D1 Cable Tricep Extension 4 4 10
D2 Plank Pass Through 4 4 10 EACH SIDE
D3 Heel Taps N/A 4 10 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Lateral Lunges 2 10
A2 Hamstring Sweeps 2 10

DAY A3
B1
Banded Kickbacks
Eccentric 3s Downphase DB Bulgarian Split Squat 5
2
4
10
10 EACH SIDE
60s

2
B2 Hamstring Walkouts N/A 4 10 EACH SIDE 75-90s
C1 DB Romanian Deadlift 4 4 10
C2 Weighted Box Step Ups 4 4 10 EACH SIDE 75-90s
D1 Seated Leg Extension 4 4 10
D2 Bird Dog 4 4 4x10s EACH SIDE

D3 Small Crunches 4 4 10 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Cat Camels 2 10
A2 Thread The Needle T-Spine 2 10

DAY A3
B1
Banded Pull Aparts
Barbell Bent Over Row 5
2
4
10
10
60-75s

3
B2 Banded Lat Pulldown N/A 4 10 60-90s
C1 Band Assisted Pull-Up 5 4 10
C2 Cable Face Pulls 4 4 8 75-90s
D1 DB Hammer Curls 4 4 10
D2 DB Rear Flies 4 4 10
D3 V-Sit N/A 4 8 60-75s

18
 WEEK 13
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Banded Pull Aparts 2 10
A2 PVC Pipe Passovers 2 12

DAY A3
B1
DB W Raise
Barbell Flat Bench
4
8
2
3
12
8
60s

1
B2 Shoulder Taps N/A 3 8 EACH SIDE 75-90s
C1 Barbell Strict Press 7 3 8
C2 DB Lateral Raise 6 3 8 75-90s
D1 Cable Tricep Kickback 7 3 8
D2 Walking Plank N/A 3 8 EACH SIDE
D3 Bodyweight Russian Twist N/A 3 8 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Pigeon Stretch 2 3x10s EACH SIDE

A2 Bodyweight RDL 2 10

DAY A3
B1
Bodyweight Squat
Barbell Back Squat 8
2
3
10
8
60s

2
B2 Banded Crab Walks N/A 3 8 EACH SIDE 75-90s
C1 Barbell RDL 7 3 8
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 DB Walking Lunges 7 3 8 EACH SIDE
D2 Hamstring Walkouts 7 3 8 EACH SIDE
D3 Pallof Press 7 3 3x10s EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Thoracic Spine Rotation 2 10 EACH SIDE
A2 Foam Roller Wall Slides 2 10

DAY A3
B1
Bodyweight Sprawler
Hexbar Deadlift 8
2
3
10
8
60-75s

3
B2 Supermans N/A 3 8 60-90s
C1 Bodyweight Pull Up 8 3 8
C2 DB Seal Row 7 3 8 75-90s
D1 Preacher Curl Bicep Curl 7.5 3 8
D2 DB Single Arm Row 7 3 8
D3 Active Sraight Leg Raise N/A 3 8 EACH SIDE 60-75s

19
 WEEK 14
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Banded Pull Aparts 2 10
A2 PVC Pipe Passovers 2 12

DAY A3
B1
DB W Raise
Barbell Flat Bench
4
8
2
3
12
10
60s

1
B2 Shoulder Taps N/A 3 8 EACH SIDE 75-90s
C1 Barbell Strict Press 7 3 10
C2 DB Lateral Raise 6 3 8 75-90s
D1 Cable Tricep Kickback 7 3 10
D2 Walking Plank N/A 3 10 EACH SIDE
D3 Bodyweight Russian Twist N/A 3 10 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Pigeon Stretch 2 3x10s EACH SIDE

A2 Bodyweight RDL 2 10

DAY A3
B1
Bodyweight Squat
Barbell Back Squat 8
2
3
10
10
60s

2
B2 Banded Crab Walks N/A 3 10 EACH SIDE 75-90s
C1 Barbell RDL 7 3 10
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 DB Walking Lunges 7 3 10 EACH SIDE
D2 Hamstring Walkouts 7 3 10 EACH SIDE
D3 Pallof Press 7 3 3x10s EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Thoracic Spine Rotation 2 10 EACH SIDE
A2 Foam Roller Wall Slides 2 10

DAY A3
B1
Bodyweight Sprawler
Hexbar Deadlift 8
2
3
10
10
60-75s

3
B2 Supermans N/A 3 8 60-90s
C1 Bodyweight Pull Up 8 3 10
C2 DB Seal Row 7 3 8 75-90s
D1 Preacher Curl Bicep Curl 7.5 3 10
D2 DB Single Arm Row 7 3 10
D3 Active Sraight Leg Raise N/A 3 8 EACH SIDE 60-75s

20
 WEEK 15
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Banded Pull Aparts 2 10
A2 PVC Pipe Passovers 2 12

DAY A3
B1
DB W Raise
Barbell Flat Bench
4
8
2
3
12
12
60s

1
B2 Shoulder Taps N/A 3 8 EACH SIDE 75-90s
C1 Barbell Strict Press 7 3 12
C2 DB Lateral Raise 6 3 8 75-90s
D1 Cable Tricep Kickback 7 3 12
D2 Walking Plank N/A 3 12 EACH SIDE
D3 Bodyweight Russian Twist N/A 3 12 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Pigeon Stretch 2 3x10s EACH SIDE

A2 Bodyweight RDL 2 10

DAY A3
B1
Bodyweight Squat
Barbell Back Squat 8
2
3
10
12
60s

2
B2 Banded Crab Walks N/A 3 8 EACH SIDE 75-90s
C1 Barbell RDL 7 3 12
C2 Weighted Glute Bridge 7 3 8 75-90s
D1 DB Walking Lunges 7 3 12 EACH SIDE
D2 Hamstring Walkouts 7 3 12 EACH SIDE
D3 Pallof Press 7 3 4x10s EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Thoracic Spine Rotation 2 10 EACH SIDE
A2 Foam Roller Wall Slides 2 10

DAY A3
B1
Bodyweight Sprawler
Hexbar Deadlift 8
2
3
10
12
60-75s

3
B2 Supermans N/A 3 8 60-90s
C1 Bodyweight Pull Up 8 3 12
C2 DB Seal Row 7 3 10 75-90s
D1 Preacher Curl Bicep Curl 7.5 3 12
D2 DB Single Arm Row 7 3 12
D3 Active Sraight Leg Raise N/A 3 10 EACH SIDE 60-75s

21
 WEEK 16
PROGRAM NAME: Beginner Hypertrophy 16 Week.
# Exercise RPE SETS REPS REST
Dynamic Warm Up
A1 Banded Pull Aparts 2 10
A2 PVC Pipe Passovers 2 12

DAY A3
B1
DB W Raise
Barbell Flat Bench
4
8
2
4
12
8
60s

1
B2 Shoulder Taps N/A 4 8 EACH SIDE 75-90s
C1 Barbell Strict Press 7 4 8
C2 DB Lateral Raise 6 4 8 75-90s
D1 Cable Tricep Kickback 7 4 8
D2 Walking Plank N/A 4 8 EACH SIDE
D3 Bodyweight Russian Twist N/A 4 8 EACH SIDE 60-75s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Pigeon Stretch 2 3x10s EACH SIDE

A2 Bodyweight RDL 2 10

DAY A3
B1
Bodyweight Squat
Barbell Back Squat 8
2
4
10
8
60s

2
B2 Banded Crab Walks N/A 4 8 EACH SIDE 75-90s
C1 Barbell RDL 7 4 8
C2 Weighted Glute Bridge 7 4 8 75-90s
D1 DB Walking Lunges 7 4 8 EACH SIDE
D2 Hamstring Walkouts 7 4 8 EACH SIDE
D3 Pallof Press 7 4 3x10s EACH SIDE 75-90s

# Exercise RPE SETS REPS REST

Dynamic Warm Up
A1 Thoracic Spine Rotation 2 10 EACH SIDE
A2 Foam Roller Wall Slides 2 10

DAY A3
B1
Bodyweight Sprawler
Hexbar Deadlift 8
2
3
10
8
60-75s

3
B2 Supermans N/A 3 8 60-90s
C1 Bodyweight Pull Up 8 3 8
C2 DB Seal Row 7 3 8 75-90s
D1 Preacher Curl Bicep Curl 7.5 3 8
D2 DB Single Arm Row 7 3 8
D3 Active Sraight Leg Raise N/A 3 8 EACH SIDE 60-75s

22