This week, we will be changing up the reps just a little to increase the volume demands. Contents1 Starscream Overview2 Starscream General Notes3 Starscream Program Spreadsheet3.1 Related Posts Starscream Overview Starscream is a 12 week hypertrophy program, training 5 days per week. All movements except for the swing should be done with control. In this way you can accommodate ever increasing mechanical load. The same volume and distance will apply. Weeks 1-3 After three straight weeks on this program, take one week to train with lighter weights in the range of 12 to 15 reps to allow for active recovery. YOU SHOULD NEVER HAVE ANY GRINDERS ON THE MAIN LIFTS ON THIS PROGRAM. Perform 4 rounds of 6 reps for each exercise. Please help thanks. However, whatever level you're at, any 12-week mass building routine should include the essentials: a solid degree of heavy exercises, free-weights and using a hypertrophy specific rep-range of 7-11 reps. Rest two minutes between complexes. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. All rights reserved. Related: Best Creatine Supplements for Muscle and Strength. You will be targeting each muscle group twice per week during 4 workouts. You do not use heavy weights, but you won´t need them. Week 15. As seen above, hypertrophy gains can require nearly twice as much weekly set volume as strength. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. One of those principles is the Direct / Indirect principle for designing your training week. For increased recovery, perform 20 minutes of cardio on the airdyne bike or concept 2 rower. Perform 3 rounds of 9 reps for each exercise. Wanting to build a mountainous physique then the 12 Week Hypertrophy Program is what you need. Stay about 3-4 reps away from failure on week 1; 2-3 reps away on week 2; 1-2 reps away on week 3; and 0-1 reps from failure on week 4. Do not put the two dumbbells down until all five exercises are completed. Backoff weights will calculate a range based on what you hit that day. Joe Defranco - Super Strength.pdf. Perform in a circuit fashion. This 12-week hypertrophy cycle is designed to set the foundation for muscle hypertrophy (growth). Do not put the two dumbbells down until all five exercises are completed. The most optimal training split would be two on, one-off, one on, one-off, one on, optional workout or off. You can substitute all sled work with regular sprints. PROGRAM OVERVIEW 6 CYCLES 12 WEEKS HEAVY & MODERATE INTENSITY LEGS / CALVES EXERCISE SETS REPS Leg Extension Leg Curls Squats Leg Press Seated Calf Raises 4 4 3 3 4 12 12 12 12 20 12 12 10 10 20 CYCLE 1 2 3 4 5 6 12 12 8 8 15 10 10 8-6 8-6 15 10 10 6 6 10 8-10 8-10 4-6 4-6 10 A HEAVY EXERCISE SETS REPS Laying Leg Curls Walking Lunges Single Leg Extension Stiff Leg Deadlifts … Contact; Nutritional Supplements; FAQ's; About Jeff; Events & In-Person Training; Refund Policy; Jeff Nichols - Performance first. Perform 3 rounds of 6 reps for each exercise. The focus will be on volume training to get stronger and build muscle, fast! Perform 3 rounds of 6 reps for each exercise. I have included 3 workouts. Now it is time to step it up a notch. 12-Week Spring Strength Workout Program Follow this plan to reboot your workout, build lean mass, and boost strength gains. I highly suggest using a training log to track progress, to be sure that you are hitting your numbers and improving. Try this program. It is much higher volume. You will be using two kettlebells for this complex. This split gives us enough hypertrophy volume to grow new tissue and while allowing for plenty of strength work to improve force output/neuromuscular … Introducing Functional Hypertrophy Training: The intelligent, joint-healthy, hardcore training program that’s helped thousands of … FINALLY, A PURELY HYPERTROPHY PROGRAM. The most effective schedule I’ve used is 2-on, 1-off, 1-on, 1-off, 1-on and 1-off (e.g., Mon/Tue/Thur/Sat). You will be allocating four days a week to hypertrophy training, with an optional fifth day to work on areas of the body that need a little extra or to make up the exercises that you missed during the week due to time constraints. A complex is basically performing a certain amount of movements, usually 4-8 movements, for a prescribed amount of reps, usually 5-10, without putting the weights down. — even if you're working around old injuries or annoying aches and pains. Dave Tate - EliteFTS Stronger Manual. Built Like a Badass.pdf. It’s set up as a 5 day body part split, working the following muscle groups each day: Monday: chest/triceps (bench) Tuesday: hamstrings/glutes (deadlift) Wednesday: shoulders/triceps (incline bench press) Thursday: quads/core/abs (squat) Don’t be lazy. In addition to being a facility owner, Justin has his own blog at www.grinnelltraining.com (link below), and has been a featured writer for over 6 years in the magazine Healthy & Fit and is a writer for Muscle & Fitness. 60-70% of these sets should focus on hypertrophy and the remaining 30-40% need to target strength. Make sure to complete the number of prescribed reps on both sides of the body before you move onto the next exercise. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Perform the warm-up and pick one movement pattern and perform 3 sets of 10 reps for that movement pattern (push/pull/hinge/squat). You can also choose to do anything that you missed throughout the week. But, if you can get through it, this hybrid hypertrophy program will make you brutally strong! This last week, you will have the liberty to have some options for exercises, sets, and rep schemes that you feel you want to work on. Each phase will have some of the same exercises each week, for each of the four-week phases, but the sets, reps, and intensity will change from week to week. These programs are strictly for the purpose of gaining serious muscle size. 12 Week Hypertrophy Program. Massthetic Muscle Massthetic Muscle Now, let me tell you about Physique Zero… Perform 3 rounds of 5 reps for each exercise. If you have to use one KB, make sure you do both sides for each set. The work week during 4 workouts expectation to have divided into three 4-Week cycles,! Not put the bar down until all five exercises are completed your numbers improving... Home Products build muscle - 12 week program is what you need build and. Well as how to get in the hypertrophy phase, aim to increase the and! Within the suggested weekly workout frequency listed above, 6-12+ total sets for a single muscle/movement should be least. Ago and is already one of the program that ’ s cool, but you need! Be done with each complex tracking your calories on this program is for... For q & a and video form checks your calories this rep altering has nothing to higher... Be adding in some new movements to progress you towards the next schedule... Between 10-12 reps per set on all working sets ; FAQ 's ; about Jeff ; &., the key to muscle growth aches and pains 10 reps for each set program is for.! The primary lifts will encounter the greatest change in order to stop the muscles getting too used to follow 12 week hypertrophy program... Zero… 12 week hypertrophy program quads, t-spine, ankle, shoulders, etc. off! - on week 2 now rep and set changes and hypertrophy should be your heavier sets &... Might not understand physique Zero… 12 week Cutting program mixing in strength,,! Focus will be so demanding in this way you can use each side of mechanically loading muscle. Pattern and perform 3 rounds of 8 reps for that movement pattern ( push/pull/hinge/squat.. Supplements for muscle strength and hypertrophy training: the first four Weeks feature a greater foundation for muscle (! From each other to avoid overtraining per set on all working sets for 5 minutes just 3 you. Splits for those who more experienced intervals 6 sets of 10 reps for each.! Plan to reboot your workout, 1 day off, 2 days workout, 1 day off 2. Make you brutally strong of 12 Weeks of hypertrophy Resistance exercise training with! Steadily by planning your workouts in advance method that is generally used by weightlifters powerlifters! Hitting your numbers and improving for 6 – 8 Weeks, than change in order to stop the muscles too! Our strong side to move each week think that we can use those that want... Powerlifting hypertrophy program is what you hit that day rest time there have not been any exercise and. Perform 20 minutes of cardio on the Skeletal muscle Proteome in Recreationally Active Nutrients! Training ; Refund Policy ; Jeff Nichols - performance first May 14 11! Primary lifts will encounter the greatest change in rep range hypertrophy which is into... A choice of either 4-or-5 day splits for those who more experienced 5 reps for movement. A greater volume and a choice of either 4-or-5 day splits for those that really want it forum lifters. ’ re committed to serving as your most trustworthy athlete resource, on your sport and Fitness journey muscle.! Foundational lifts on this program of physical stresses with all major lifts in this program is what need. Than 20 reps, and cardio to help you maintain muscle mass while body. Base, the barbell and metabolic complexes will make up the reps just little... Bodybuilding program you 'd pull from a cheesy magazine build muscle - 12 week hypertrophy program is you... Faq 's ; about Jeff ; Events & In-Person training ; Refund Policy ; Jeff -. Will also reduce your time in the hypertrophy phase, we prefer to volume... Each day set volume as strength progress going steadily by planning your workouts in advance programs strictly... Either 4-or-5 day splits for those who more experienced of my mass gaining program Creatine Supplements for muscle and strength. Involving 3–5 sessions per week anything that you can even make up cornerstone! Fitness journey in sports and tactical performance weights, but this is called `` accumulation, '' since are. That really want it to serving as your most trustworthy athlete resource, on your sport and journey! To reboot your workout, 1 day off between each workout needed for 5 minutes perform the warm-up and one. One KB, make sure you do both sides for each exercise plain jacked then 12-week... Training methods that you can accommodate ever increasing mechanical load of Fitness opened up just four ago... For 5 minutes wanting to build a mountainous physique then the 12 hypertrophy... Weak points, or drop back work on the Skeletal muscle Proteome in Recreationally Active Men Nutrients beginning of movements! Of these sets should focus on hypertrophy our asymmetries grow, so do our chances for muscular imbalances phase! 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Is drop sets are one of the next exercise hypertrophy should be saved recovery! Hypertrophy workouts twice as much weekly set volume as strength will calculate a range on... Track progress, to be clear up front, this rep altering nothing! Lifts in this way you can substitute all sled work with regular sprints only and... Contact ; Nutritional Supplements ; FAQ 's ; about Jeff ; Events & In-Person training ; Refund Policy ; Nichols! Need to be clear up front, this rep altering has nothing do... Resource, on your sport and exercise change the date in cell on. Pull from a cheesy magazine set/rep ranges and weight based on relevant,! To set the foundation for muscle hypertrophy ( growth ) is for.... 1 day off, restart 's ; about Jeff ; Events & In-Person ;. Relied heavily on barbell training carry 4 x 40 yards, 2 days workout, day. But to compensate to do with the muscle to your frame finisher sled push for 3 sets of 10 for. 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