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  • Goated

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    Aden Newton
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    This workout program alternates between days focused on hypertrophy and power. The hypertrophy days (Days 1, 3, 5) involve higher reps and shorter rest periods between sets to build muscle size. The power days (Days 2, 4) utilize lower reps and longer rest periods to build strength and power. Each body part is directly trained once per week to support muscle growth and strength gains.

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    This workout program alternates between days focused on hypertrophy and power. The hypertrophy days (Days 1, 3, 5) involve higher reps and shorter rest periods between sets to build muscle size. The power days (Days 2, 4) utilize lower reps and longer rest periods to build strength and power. Each body part is directly trained once per week to support muscle growth and strength gains.

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    © All Rights Reserved
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    4 views3 pages

    Goated

    Uploaded by

    Aden Newton
    This workout program alternates between days focused on hypertrophy and power. The hypertrophy days (Days 1, 3, 5) involve higher reps and shorter rest periods between sets to build muscle size. The power days (Days 2, 4) utilize lower reps and longer rest periods to build strength and power. Each body part is directly trained once per week to support muscle growth and strength gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Power Hypertrophy

    Day 1 Chest Shoulders Day 5


    Dumbell Bench 3x5 Dumbell Bench
    Dips 3x5 Dips
    Cable Fly 2x10 1x30 RP Cable Fly
    Military Press 3x10 Military Press
    Lateral Raise 2x10 1x10 DS Lateral Raise
    RDR 2x10 1x10 RDR

    Day 2 Back Legs Day 2


    Pull Up 3x10 Pull Up
    Machine Row 3x10 Machine Row
    SAPD 2x10 1x30 RP SAPD
    Quad Exercise 2x10 1x10 DS Quad Exercise
    Hamstring Exercise 3x10 Hamstring Exercise

    Day 3 Arms Day 3


    Barbell Curl 4x10 Barbell Curl
    Pushdown 4x10 Pushdown
    Hammer Curl 4x10 Hammer Curl
    Overhead Extension 4x10 Overhead Extension

    Day 4 Rest Day 8


    pertrophy

    Chest Shoulders
    3x10
    3x10
    2x10 1x10 DS
    3x10
    2x10 1x30 RP
    2x10 1x30

    Back Legs
    3x10
    3x10
    2x10 1x10 DS
    2x10 1x30 RP
    3x10

    Arms
    4x10
    4x10
    4x10
    4x10

    Rest
    RP - Take 20 Seconds Rest Then Go Until Reps Reached
    DS - Triple Drop Set

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