Hypertrophy Program

Introduction to the Hypertrophy Program


  • Don’t work out alone!
  • Don’t do this workout if you are not experienced!
  • Always consult your strength coach or similar before you try to follow any new program – not only this, but also any other Weight Training or Strength Training Program!

This Hypertrophy Program is a systematic program that allows you to follow a precise program over the complete workout phase. It gives you the exact number of sets and repetitions, and hopefully answers all open questions in your workout-program. This program uses special system, which will help you to increase your strength over the complete workout phase. You might not be able to do all repetitions. Do as many repetitions as you can. When you used up all your energy, let somebody help you with exactly one repetition. Except on the last set: do as many repetitions as you can, and finish this set by doing the missing repetitions as negative repetitions. Count 4 seconds while lowering the weight. But remember: only on the last set.

How to follow the cycle

Enter your personal maximum weight for each exercise into the corresponding field in the Hypertrophy Program Calculator. (On how to find out your personal max use the Personal Max Calculator)
Example: Bench Press Your first workout will be Workout #1. The next time you do bench press (i.e. Thursday), you will do Workout #2, and then (i.e. the following Monday) it will be Workout #3, and so on… When you reach Workout #7, you will test for a new maximum weight, and you will repeat the program once with that maximum weight. (You should not do Hypertrophy workouts for more than seven/eight weeks during the off season). For exercises that ask for two or three sets of ten repetitions, find yourself a weight that challenges you. Use that weight until it becomes easy to complete the last set. Then use a heavier weight. Keep notes of what weight you used and how it felt. Don’t be afraid to note to use a lighter weight the next time – putting too much stress onto your muscles will be counterproductive!

General Workout Schedule


Upper Body Day I
  • 100 Crunches & Flex
  • Bench-Press – 6 sets at your max. Start at Workout #1, see Cycle Workout.
  • Incline Bench-Press – (All linemen and linebacker) Do close grip incline bench. 5 sets, start at Workout #2. Use Cycle Program that is 60 lbs less than your bench press max – (if you are doing close grip incline drop 100 lbs)
  • Weighted Dips – 4 sets of 8-10 reps. Use a weight belt and try to increase weight each week.
  • Military Press – (standing) 4 sets. Use Cycle Program and start at Workout #1. Skip 1stset and last set of cycle.
  • Lat pulls – 4 x10-12 reps.  You can do pull in front or behind head.
  • Power shrugs – 3×10-12 reps. Use heavy weight. Build traps.
  • Dumbbell Work – If you have time.
    • Dumbbell Bench
    • Dumbbell Incline
    • Dumbbell Military Press
  • Neck work – 2 sets of 10 – 12 reps
  • Pull-Ups (for biceps) and Triceps – 3 sets each.


Lower Body Day I
  • 100 Crunches & Flex
  • Squats – 6 sets. Start at Workout #1 at your max (See Cycle Program)
  • Front Squats – 4 sets of 8-10 reps of 60%. Make sure form is perfect and you go deep.
  • Power Cleans – 6 sets. Never do more than 6 reps. Start at Workout #3 on Cycle Sheet and stay at each # workout two (2) weeks.
  • Lunges – 3 sets of 10 reps each leg. You can use dumbbells or bar. Increase weight each week.
  • Plyometrics – see Plyo Program



(Do running program & flex program)


 Upper Body Day II

  • 100 Crunches & Flex
  • Bench Press – same as Monday
  • Close grip Bench – use 5 sets of 100 lbs less than bench max. Start at workout #2
  • Seated Dumbbell Military – 5 set of 8 reps
  • Weighted Dips – Same as Monday
  • Back work – Same as Monday
  • Shrugs & Neck Work


Lower Body Day II

  • 100 Crunches & Flex
  • Front Squats – 6 sets (Find out max and start at Cycle Workout at #2)
  • Light Back Squats – 3 x 8-10 reps, 60%
    Work on Form and Depth
  • Power Cleans – same as Tuesday
  • Lunges – same as Tuesday
  • Leg Curl – 2×10-12 reps
  • Plyometrics – see Plyo Program



(Do running program & flex program)




For your convenience: A Calculator to help you to plan your own individually optimized Hypertrophy Program: The Hypertrophy Program Calculator.