Written by Jamie Bantleman
Strength And Hypertrophy Programme
Your initial plan should be to build a bank of base figures to improve upon in phase 2 onwards. Each phase will work on three major lifts of a bench press, deadlift and squat with a number of accessory exercises to improve throughout the plan.
Each session should consist of PNF stretching where possible, hip mobility, glute recruitment and for lower body sessions work on ankle flexibility with some isometric holds at both the top and bottom of a calf raise.
Plan to workout 4 times per week in the programme with a frequency of:
Day 1: Lower Body (Squat)
Day 2: Upper Body (Bench Press)
Day 3: REST
Day 4: Lower Body (Deadlift)
Day 5: Arms and Shoulders
Day 6: REST
Day 7: REST
Rest days could consist of yoga, stretching, walking, swimming, soft tissue work and/or heat treatments.
For your bench press, squat and deadlift you need to get a weight you can lift for 20 solid reps with a 3-0-1-0 tempo, you’ll then use this exact weight in session 1 for 10 reps only. Obviously, this will feel light, but every time you then progress each session will see a 2.5kg increase. This will ensure that the body will feel less shock when the weight starts to move up dramatically because you will be prepared much better than you would in previous attempts at that weight.
For example. If you can lift 60kg for 20 reps, you’ll use this in session 1 for your 10 reps. In session 2 you’ll move up to 62.5kg, session 3 65kg and so on.
|B1||RDL (Glute Activation at bottom of the lift)||4||8||3110||10s|
|B2||Lying Leg Curl (Hips down/glutes squeezed)||4||8||2110||90s|
|C1||Reverse Hack Squat||4||12||3010||10s|
|D1||Standing Calf Raise||4||15||2010||10s|
|D2||Seated Calf Press||4||20||2110||30s|
|B1||Supinated Grip Chin (pec to bar and flex lats @ top)||4||8||3110||10s|
|B2||Dumbbell Poliquin Fly||4||8||4110||90s|
|C1||Wide Grip Machine Chest Press (Banded if poss)||4||12||3010||10s|
|C2||Seated Unilateral Cable Row||4||12||4110||90s|
|D1||Seated Machine Fly||4||15||2010||10s|
|D2||Seated Dumbbell Laterals (only take to peak of lateral delt and no higher to maintain tension)||4||15||2110||30s|
|B1||Barbell Loaded Back Extension||4||8||3220||10s|
|B2||Barbell Hip Extension||4||8||3X30||90s|
|C1||Barbell HE Hack Squat||4||12||3110||10s|
|C2||Reverse Sled Drag||4||2 lengths||x||90s|
|D1||Barbell Walking Lunges||4||20||2110||10s|
Arms And Shoulders
|A1||Barbell Spider Curl||4||10||3010||10s|
|A2||Close Grip Barbell Press||4||10||3010||60s|
|B1||Dumbbell Lying Tricep Extension||4||8||3110||10s|
|B2||Elbows High Cable Curls||4||8||2110||60s|
|C2||Incline Zottman Curl||4||12||4110||60s|
|D1||Lean Away Laterals||4||20||2010||10s|
|D2||Strict Dumbbell Seated Overhead Press||4||20||2010||60s|