PHASE I: HYPERTROPHY TRAINING PROGRAM
NOVEMBER 29 – DECEMBER 3
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Med. Balls
Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
DECEMBER 6 – DECEMBER 10
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Med. Balls
Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
DECEMBER 13 – DECEMBER 17
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Med. Balls
Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
DECEMBER 20 – DECEMBER 24
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____ Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Good Mornings 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Med. Balls
Flat Bench Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
DB Raises Lateral/Ant. 12x____/_____ 12x____/_____ 12x____/_____ 12x____/_____
Leg Curls 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps Press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____
Push Press(cycle) 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____
Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
DECEMBER 27 – DECEMBER 31
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
JANUARY 3 – JANURAY 7
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
JANUARY 10 – JANUARY 14
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
WEDNESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Day-off relax and enjoy it.
THUSDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power Cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
FRIDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit
PHASE I: HYPERTROPHY TRAINING PROGRAM
JANUARY 17 – JANUARY 21
MONDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Power cleans(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Good Mornings 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ *Med. Balls
Flat bench press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
DB raises lateral/ant. 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
Leg Curls 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Pull-ups 00x____/_____ 00x____/_____ 00x____/_____
Triceps press 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____
*Abdominal circuit
TUESDAY
EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6
Warm-up (10-15 minutes jogging, stretching, and jump roping)
Back Squats(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lat. Pull Downs 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Push Press(cycle) 10x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____
Lunges 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Bent Over Rows 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Calf Raises 12x____/_____ 10x____/_____ 8x_____/_____ 8x_____/_____ Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____
*Abdominal circuit