Cycle 1 Hypertrophy

Day 2 - Chest

Sets Reps Tempo

Incline Press




4 8-12 4-1-0

Dumbbell Flat Bench

4 8-12 3-1-0

Dumbbell Pullover


4 8-12 3-1-1

Dumbbell Fly


4 8-12 3-1-2

Weighted Ab Crunch


3 10-15 3-1-3
Hypertrophy: An increased size in muscle or thickening of muscle
tissue in response to increased stress (load bearing)

Physiological Event: During the hypertrophy cycle, you are

forcing your body to add proteins inside your muscle cells. These
proteins are actin and myosin. The physiological “event” is known
as protein synthesis. The more or these proteins you can pack
inside your muscle cells, the bigger your muscles get. That actual
growth of the muscle of the muscle cell is known as hypertrophy.

Duration of cycle: 4 weeks

Goal: Accelerate protein synthesis - increase muscle tissue - gain

size

Objective: Take fast-twitch and slow-twitch muscle to failure on

EVERY set.

Starting Weight: Maximum weight that causes “failure” at the

high number of reps in the first set

Rep Range: 8-12

Note: TEMPO RULES - Timing is Everything
You’ll notice in the third clump of the exercise charts I’ve marked
“Tempo.” Take your Incline Press, for example. You’ll see I have
marked a tempo of 4-1-0. That means from the arm-extended
position, take 4 seconds to lower the weight: pause for 1 full
second; then explode up to the arms extended position.