Hypertrophy_I.pdf

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Table of Contents
HYPERTROPHY I TEMPLATE ............................................................................................................................ 3
OVERVIEW ..................................................................................................................................................... 5
S
CHEDULING
................................................................................................................................................. 5
E
XERCISE
S
ELECTION
...................................................................................................................................... 6
W
HAT
’
S
N
EXT
? ............................................................................................................................................. 6
HOW TO GET STARTED .................................................................................................................................. 7
PICKING EXERCISES...................................................................................................................................... 8
GPP ................................................................................................................................................................ 9
COMPLETING WORKOUTS ..........................................................................................................................12
WARM-UP ....................................................................................................................................................14
O
UR RECOMMENDED WARM
-
UP
................................................................................................................... 14
LOGGING TRAINING ..................................................................................................................................22
TABS EXPLAINED .........................................................................................................................................25
E
XERCISE
S
ELECTION
.................................................................................................................................... 25
N
UTRITION
L
OG
........................................................................................................................................... 25
C
ALCULATOR
............................................................................................................................................. 25
A
NALYSIS
................................................................................................................................................... 25
O
VERVIEW
................................................................................................................................................. 26
W
EEKLY
T
ABS
.............................................................................................................................................. 26
FREQUENTLY ASKED QUESTIONS................................................................................................................28
EXERCISE DEMOS ........................................................................................................................................31
P
RESS
E
XERCISES
......................................................................................................................................... 31
D
EADLIFT
E
XERCISES
.................................................................................................................................... 31
S
QUAT
E
XERCISES
........................................................................................................................................ 32
RESOURCES AND CONTACT ......................................................................................................................33
Hypertrophy I Template
Welcome to the Barbell Medicine Hypertrophy I Template! We’re very
grateful for your business and the opportunity to be involved in your training.
Before you head off to the gym, please read the Overview section below.
Thanks again and happy training!
Overview
The Hypertrophy I Template is designed for individuals who meet the following
criteria:
1. Have
some previous experience
(>3 months) training with barbells. If
you’re new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
2. Trainees
who want to focus on increasing muscular size.
While we expect
most to see improved strength in the lifts and rep ranges trained, this is
not
a template focused on powerlifting or maximal strength improvement.
Rather, this serves as a muscle-size-focused template. This is one of our
preferred off-season templates for strength athletes for those who need
to gain muscle mass. Alternatively, the Hypertrophy I template is a great
post-beginner template for those who are interested in losing body fat.
Scheduling
This is a 10-week strength and conditioning program that includes
5 workouts
per week
broken up as follows:
●
3 hypertrophy and strength-focused workouts
●
2 GPP days including conditioning workouts (e.g. 1 anaerobic interval
workout and 1 aerobic workout per week) and accessory exercises
(e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
●
●
●
●
●
●
Monday – Day 1 lifting
Tuesday – Off
Wednesday- Day 3 lifting
Thursday – GPP Day 1
Friday – Day 5 lifting
Saturday- GPP Day 2
Sunday – Off

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