Hypertrophy Training

For a trainer interested in hypertrophy gains, rather than training for power, strength or endurance, the following routine is a good starting point. It is based upon training four times per week, covering the major compound exercises, in addition to some isolation work:

Day 1 – Legs and abs
Squats – 1×20
Squats – 2×8
Leg press – 3×10
SLDL/leg curls – 3×12
Calf raises – 3×20
Rope crunches – 3×12

Day 2 – Chest and arms
Incline bench press – 3×8
Flat dumbbell bench press – 3×10
Dips – 3×8
CGBP – 3×12
Dumbell bicep curls – 3×12

Day 3 – Back and traps
Chin-ups – 3×8
Single arm dumbbell rows – 3×10
Barbell rows – 3×8
Deadlifts – 3×8
Barbell/dumbbell shrugs – 3×10

Day 4 – Shoulders and abs
Seated dumbbell press – 3×8
Standing military press – 3×10
Lateral raises – 3×10
Rear delt raises – 3×10
Leg raises – 3×12

Working with the above routine, the individual can again utilise linear progression in order to improve during their training. Additionally, he/she cycle their repetition ranges as outlined above, if a plateau becomes evident during their training and progression.

Hypertrophy routines are those often utilised by bodybuilders and trainers that have body image as their training goal. For powerlifters and strongmen, aesthetics often aren’t their number one priority for training, where as endurance is often sports performance related, and again, performance doesn’t always result in a priority for aesthetics. Bulking and cutting cycles are utilised by bodybuilders and trainers in order to either increase their lean mass by eating a calorific surplus, or to lose weight by being in a calorific deficit. There is no real need to change the routine of the trainer from bulking to cutting, unless the individual has expressed a desire to change their routine in order to combine differing training methods to form a new approach.

When losing weight, keep the weight training intense and keep the repetitions as outlined above. There is often a myth that higher repetitions is the better way to train when trying to lose weight, however, going heavy and training with high intensity is the best way to encourage your body to hold onto lean mass whilst losing weight, as long as the individuals’ diet is in check.