Full Body Hypertrophy Program

Full Body Hypertrophy Program

Posted by Anna Davey on Jul 23, 2019 in #Bulk Nutrients.

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.

Exercise 1: Modified Deadlift

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.

Warm Up Reps:
6
Reps Per Set:
12 | 12 | 12
Rest (Seconds):
60
Tempo (Seconds):
3 | 0 | 1 | 0
Exercise 2: BB Squats

Feet placed hips width or slightly wider apart.

Warm Up Reps:
6
Reps Per Set:
12 | 12 | 12
Rest (Seconds):
60
Tempo (Seconds):
3 | 0 | 1 | 0
Exercise 3: Bench Press

Set up bar in line with eyes,
Full ROM.

Warm Up Reps:
6
Reps Per Set:
12 | 12 | 12
Rest (Seconds):
60
Tempo (Seconds):
3 | 0 | 1 | 0
Exercise 4: Pull up

May be assisted if required,
Chin over bar,
Retract scapular.

Warm Up Reps:
6
Reps Per Set:
12 | 12 | 12
Rest (Seconds):
60
Tempo (Seconds):
3 | 0 | 1 | 0
Exercise 5: Bent Over Row

Grip bar slightly wider than shoulder width,
Do not jerk the torso upward.

Warm Up Reps:
6
Reps Per Set:
12 | 12 | 12
Rest (Seconds):
60
Tempo (Seconds):
3 | 0 | 1 | 0
Exercise 6: Lateral Raises

No swinging,
Elbows slightly bent,
Until arms parallel to ground.

Warm Up Reps:
6
Reps Per Set:
10 | 10 | 10
Rest (Seconds):
90
Tempo (Seconds):
3 | 0 | 1 | 0

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).

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