Hypertrophy Workout

Dr. John Rusin’s 12 Week Hypertrophy Program

RAMP UP RAMP UP RAMP UP RAMP UP WORKING SETS

# OF SETS SET 1 SET 2 / HALF REP SET 3 / SINGLE REP --

% OF LOAD 50% OF WORKING LOAD 75% OF WORKING LOAD 110% WORKING LOAD PRESCRIBED SET, REPS & LOAD

DAY

SPLITS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

LOWER BODY HEAVY UPPER BODY HEAVY CARDIO RECOVERY / REST LOWER BODY PUMP UPPER BODY PUMP CARDIO RECOVERY / REST CARDIO RECOVERY / REST

CARDIO TYPE

TIME

3 LISS SESSON 2 INTERVAL SESSION

@ 30 MIN @ 15 MIN

Week: 1-2 / Phase 1 Day 1: Lower Body Heavy Exercise HAMSTRING CURLS BACK SQUATS REVERSE LUNGE BB DEADLIFTS * LEG EXTENSION * LEG CURL CALF RAISES

Sets 3 5 4 3 4 4 3

Reps 6 8 12 15 15 15 30

Rest 30 60 60 30 30 30 45

Ramp Up Sets 2 3 2 1 1 1 1

Day 2: Upper Body Heavy Exercise FACE PULL BENCH PRESS CHIN-UPS INCLINE DB PRESS 1-ARM DB ROW BB OH PRESS DB REAR DELT RAISES

Sets 3 5 4 3 3 3 3

Reps 6 5 6 12 15 12 12

Rest 30 60 60 60 60 45 45

Ramp Up Sets 2 3 2 2 2 1 1

Day 3: Lower Body Pump Exercise HIP THRUSTS FRONT SQUAT TRAP BAR DEADLIFTS SPLIT SQUAT SPLIT SQUAT HOLD LEG PRESS B/W SPEED SQUATS REVERSE HYPERS

Sets 3 5 5 4 4 4 3 3

Reps 8 8 6 15 30 sec. 20 25 25

Rest 45 60 60 0 30 45 45

Ramp Up Sets 2 3 3 1 1 1 1 1

Day 4: Upper Body Pump Exercise BAND PULL APART BAND BENCH PRESS WIDE GRIP PULL-UP DIPS BB CURLS DB CURL TRICEP PRESS DOWN PUSH UPS HANGING L-SIT

Sets 3 4 4 4 4 3 3 2 2

Reps 6 10 8 12 10 15 15 AMAP AMAP

Rest 30 60 60 30 30 30 30 30 30

Ramp Up Sets 2 3 3 2 2 2 2 1 1

Week: 3-4 / Phase 2 Day 1: Lower Body Heavy Exercise HAMSTRING CURLS SAFETY BAR SQUATS STEP UP DB DEADLIFTS * LEG EXTENSION * LEG CURL CALF RAISES

Sets 3 6 4 3 4 4 3

Reps 8 5 8 12 10 10 30

Rest 30 60 60 30 30 30 45

Ramp Up Sets 2 3 2 1 1 1 1

Day 2: Upper Body Heavy Exercise FACE PULL BENCH PRESS CHIN-UPS INCLINE DB PRESS SEATED CABLE ROW BB PUSH PRESS REAR DELT RAISES

Sets 3 5 4 3 3 3 3

Reps 6 6 10 10 20 15 15

Rest 30 60 60 60 60 45 45

Ramp Up Sets 2 3 3 3 2 1 1

Sets 3 5 5 4 4 4 4

Reps 8 12 8 20 40 sec. 15 25

Rest 45 60 60 0 30 45

Ramp Up Sets 2 3 3 1 1 1 1

4

25

45

1

Sets 3 4 4 4 4 3 3 2 3

Reps 6 12 10 15 12 20 20 AMAP AMAP

Rest 30 60 60 30 30 30 30 30 30

Ramp Up Sets 2 3 3 2 2 2 2 1 1

Day 3: Lower Body Pump Exercise HIP THRUSTS FRONT SQUAT TRAP BAR DEADLIFTS SPLIT SQUAT SPLIT SQUAT HOLD LEG PRESS B/W SPEED SQUATS REVERSE HYPEREXTENSIONS Day 4: Upper Body Pump Exercise BAND PULL APART BAND BENCH PRESS WIDE GRIP PULL-UP DIPS BB CURLS DB CURL TRICEP PRESS DOWN PUSH UPS HANGING L-SIT

Week: 5-6 / Phase 3 Day 1: Lower Body Heavy Exercise SEATED BANDED HAMSTRING CURLS BOX SQUATS ALT. REVERSE LUNGE 1 LEG DEADLIFT * GOBLET SQUAT * MB LEG CURLS 3-WAY CALF RAISES Day 2: Upper Body Heavy Exercise 1-ARM FACE PULL INCLINE DB PRESS CHIN-UPS INCLINE CABLE PRESS T-BAR ROW * DB PUSH PRESS * BAND PULL APART Day 3: Lower Body Pump Exercise 1-LEG HIP THRUSTS GOBLET SQUAT TRAP BAR DEADLIFTS SPLIT SQUAT SQUAT JUMP BW SPEED SQUATS REVERSE HYPEREXTENSIONS Day 4: Upper Body Pump Exercise 1 ARM ROW BANDED PUSH UP W-G LAT PULL DOWN PEC MINOR DIPS 1-ARM DB CURL TRICEP PRESS DOWN AB WHEEL

Sets

Reps

Rest

Ramp Up Sets

3

5

30

1

4 4 3 3 3 3

6 8 10 8 10 10

60 60 30 30 30 45

3 2 1 1 1 0

Sets 3 4 4 3 3 2 2

Reps 5 5 6 8 6 8 8

Rest 30 60 60 60 60 45 45

Ramp Up Sets 2 2 2 2 2 1 1

Sets 3 4 4 4 4 2

Reps 6 12 6 10 15 25

Rest 45 60 60 0 45 45

Ramp Up Sets 2 3 3 2 1 1

2

25

45

1

Sets 3 3 3 3 3 3 2

Reps 8 10 8 12 8 20 8

Rest 30 60 60 45 45 30 -

Ramp Up Sets 2 2 2 2 1 2 1

Week: 7-8 / Phase 4 Day 1: Lower Body Heavy Exercise MACHINE HAMSTRING CURLS BACK SQUAT REVERSE LUNGE BB RDL * LEG EXTENSION * LEG CURLS CALF RAISES Day 2: Upper Body Heavy Exercise FACE PULL BENCH PRESS CHIN-UPS / DB BENCH PRESS 1-ARM DB ROW * BB OH PRESS * REAR DELT RAISES Day 3: Lower Body Pump Exercise HIP THRUSTS FRONT SQUATS TRAP BAR DEADLIFTS SPLIT SQUAT SPLIT SQUAT HOLD LEG PRESS * BW SPEED SQUATS * REVERSE HYPEREXTENSION Day 4: Upper Body Pump Exercise BAND PULL APART BANDED BENCH PRESS W-G LAT PULL UP A. DIPS B. BB CURL A. DB CURL B. TRICEP PUSH DOWN A. PUSH UP B. HANGING L-SIT

Sets

Reps

Rest

Ramp Up Sets

3

10

30

2

5 4 3 4 4 3

6 8 10 20 20 30

60 60 45 30 30 45

3 2 1 1 1 1

Sets 3 5 4 3 3 3 3

Reps 8 8 10 15 12 10 10

Rest 30 60 60 60 60 45 45

Ramp Up Sets 2 3 3 2 2 1 1

Sets 4 6 6 4 4 4 4

Reps 8 8 6 15 30 sec 10 25

Rest 45 60 60 0 60 0 45

Ramp Up Sets 2 3 3 2 1 3 1

4

25

45

1

Sets 3 4 4 4 4 3 3 3 3

Reps 5 8 6 10 8 10 10 MAX MAX

Rest 30 60 60 30 30 30 30 30 30

Ramp Up Sets 2 3 3 2 2 2 2 1 @ 10 sec 1 @ 10 sec