Full Body Hypertrophy Program
Estimated reading time: 3mins
Hi loyal Bulk fans, Anna Davey here! As a professional athlete, I am always looking for effective ways to train full body strength in a short amount of time.
I created this program for an assignment for my Cert 4 which I am currently doing externally whilst travelling. I put it to the test and it is pretty good!
It should take you less than an hour including a warm up and cool down. Try it out and let me know how you go!
Warm up: 10 Minutes
Cardio machine of choice (2 minutes).
Dynamic warm-up (3 minutes) 30 seconds per exercise.
Forward leg swings, Lateral leg swings, Hip circles, Diagonal hand cross overs, Arms circles.
Exercise rehearsal 5 minutes.
Note: Exercise rehearsal means before you do the working set perform the requisite reps with a lighter weight followed by a short rest. Pick weights that are about 67-85% of your 1RM for Hypertrophy.
Drive hips forward as you push feet into floor,
Feet under bar with hands just outside shoulder width,
Feet at shoulder width pointing slightly out.
Feet placed hips width or slightly wider apart.
Set up bar in line with eyes,
Full ROM.
May be assisted if required,
Chin over bar,
Retract scapular.
Grip bar slightly wider than shoulder width,
Do not jerk the torso upward.
No swinging,
Elbows slightly bent,
Until arms parallel to ground.
Cool down: 7 minutes
Prone hold front (2 minutes).
Side prone (1 minute each side).
Static Stretches: Hamstrings, Quads, Shoulders, Triceps, Chest, Glutes, Hip flexors (3 minutes).
