Power-Building Hypertrophy 30 Day Repeat Program
Day 1- Hypertrophy High Volume: Legs/Calves
Day 2- Hypertrophy High Volume: Chest/Delts/Triceps
Day 3- Hypertrophy High Volume: Back/Biceps/Abs
Day 4- OFF
Day 5- Strength: Legs/Calves/Abs
Day 6- Strength: Chest/Backs/Delts/Biceps/Triceps
Day 7- OFF
Day 8- Hypertrophy Low Volume: Legs/Calves
Day 9- Hypertrophy Low Volume: Chest/Triceps/Biceps
Day 10- Hypertrophy Low Volume: Back/Delts/Abs
Day 11- OFF
Day 12- Hypertrophy High Volume: Legs/Calves
Day 13- Hypertrophy High Volume: Chest/Delts/Triceps
Day 14- Hypertrophy High Volume: Back/Biceps/Abs
Day 15- OFF
Day 16- Strength: Legs/Calves/Abs
Day 17- Strength: Chest/Backs/Delts/Biceps/Triceps
Day 18- OFF
Day 19- Hypertrophy Low Volume: Legs/Calves
Day 20- Hypertrophy Low Volume: Chest/Triceps/Biceps
Day 21- Hypertrophy Low Volume: Back/Delts/Abs
Day 22- OFF
Day 23- Hypertrophy High Volume: Legs/Calves
Day 24- Hypertrophy High Volume: Chest/Delts/Triceps
Day 25- Hypertrophy High Volume: Back/Biceps/Abs
Day 26- OFF
Day 27-Strength: Legs/Calves/Abs
Day 28- Strength: Chest/Backs/Delts/Biceps/Triceps
Day 29- OFF
Day 30- OFF
Hypertrophy High Volume Workouts
Legs
Squats- 4 x 15, 12, 12, 10
Narrow Leg Press- 4 x 15, 12, 10, 10 dropset 8
Lying Leg Curls- 3 x 15, 12, 12 dropset 8
Single Leg Extensions- 3 x 15, 12, 12 dropset 8 (these last 2 exercises can be a superset)
Leg Abductions- 2 x 15, 10
Leg Adductions- 2 x 15, 10
Calves
DB Calf Raise- 4 x 15, 15, 12, 10
Machine Calf Raise- 4 x 15, 12, 10, 10 dropset 8
Chest
Incline Bench Press- 4 x 15, 12, 12, 10
Flat DB Press- 3 x 15, 12, 10 dropset 8
Hammer Chest Press (flat or incline, rotate weeks)- 3 x 15, 12, 10 dropset 8
Pec Deck or Cable Crossovers- 3 x 15, 15, 12 dropset 8
Delts
One Arm DB Upright Rows- 3 x 12, 10, 8
DB Lateral Raises- 3 x 20, 15, 10
Reverse Pec Deck- 3 x 15, 15, 12
Triceps
Decline Skullcrushers- 3 x 15, 12, 10
Overhead DB Extensions- 3 x 15, 12, 10 dropset 8
Cable Pushdowns- 3 x 15, 12, 10 dropset 8
Back
T-Bar Rows- 4 x 15, 15, 12, 10
Low Machine Rows- 3 x 15, 12,10 dropset 8
Underhand Lat Pulldowns- 3 x 15,12,10 dropset 8
Overhand Cable Rows-3 x 12, 12, 12 dropset 8
Biceps
Alternating Wide/Narrow Grip Preacher Curls- 3 x 15, 12, 10
Hammer Curls- 3 x 12, 12, 12 dropset 8
Cable Curls-3 x 15 ,12, 10 dropset 8
Abs
Cable Crunches- 3 x 10, 10, 10
Decline Weighted Crunches- 3 x 12, 12, 12
Strength Workouts
Legs
Squats-6 x 5, 4, 3, 4, 3, 3 (when it rotates between 3 and 4 reps, it should be heavier when 3
reps and lighter when 4 reps)
Deadlifts-6 x 5, 4, 3, 4, 3, 3 (when it rotates between 3 and 4 reps, it should be heavier when 3
repsand lighter when 4 reps)
Leg Extensions- 3 x 8
DB Leg Curls- 3 x 8
Calves
Toe Press- 4 x 8, 8, 8, 6
Chest
Bench Press- 6 x 5, 4, 3, 4, 3, 3 (when it rotates between 3 and 4 reps, it should be heavier
when 3 reps and lighter when 4 reps)
Pec Deck or Cable Crossovers- 4 x 8, 8, 8, 8
Delts
One Arm DB Upright Rows- 3 x 8, 6, 6
DB Rear Delt Rows- 3 x 10, 8, 8
Triceps
Close Grip Bench Press- 4 x 8, 8, 6, 6
Back
Pendlay Rows- 6 x 5, 4, 3, 4, 3, 3 (when it rotates between 3 and 4 reps, it should be heavier
when 3 reps and lighter when 4 reps)
Weighted Pullups- 4 x 8, 8, 8, 8
Biceps
Barbell Curls- 3 x 12, 12, 12
Abs
Decline Weighted Crunches- 3 x 10, 8, 8
Hypertrophy Low Volume Workouts
Legs
Sumo Squat- 3 x 8, 8, 6
Split Squats- 3 x 8, 8, 6
Leg Extensions- 3 x 8, 8, 6 dropset 6
Barbell Stiff Leg Deadlift- 3 x 8, 8, 6 dropset 4
Seated Leg Curls- 3 x 8, 8, 6
Calves
Toe Presses- 3 x 8, 8, 8
DB Standing Calf Raises- 3 x 8, 8, 8 dropset 6
Chest
DB Bench Press (palms facing in)- 4 x 8, 8, 6, 6
Hammer Incline Press- 3 x 8, 8, 8
Barbell Decline Press- 3 x 8, 8, 6
Pec Deck- 3 x 8, 8, 8 dropset 6
Delts
DB Rear Delt Rows- 3 x 10, 8, 8
One Arm Leaning Lateral Raises- 3 x 8, 8, 8 dropset 6
Face Pulls- 3 x 10, 8, 8
Triceps
One Arm DB Skullcrushers- 3 x 8, 8, 6
Straight Bar Pushdowns- 3 x 8, 8. 6
One Arm Overhead DB Extensions- 3 x 8, 8, 6 dropset 6
Back
Pendlay Rows- 3 x 10, 8, 8
Overhand Narrow Lat Pulldowns- 3 x 8, 8, 8
DB Incline Rows- 3 x 8, 8, 6
Weighted Chin-Ups- 3 x 8, 8, 6 dropset 6
Barbell Shrug- 3 x 8, 8, 8
Biceps
Barbell Curls- 3 x 10, 10, 10
Rope Cable Curls- 3 x 10, 10, 8 dropset 8
Hammer Curls- 3 x 10, 8, 8
Abs
Weighed Crunches- 4 x 15, 12, 10, 8
RR fitness
-Supplement GuidelinesFirst of all, it is important to remember that supplements are that in which the name
implies; supplements. They are there to simply supplement your nutrition when everything
else is on point, but they can't make up for a poor diet. If your nutrition isn't where it needs
to be, no amount of supplements can offset that. If your calories and macros are
consistently in check. However, then some supplementation can definitely provide an
additional edge.
No supplement is 100% necessary, but these first six are what I consider to be the most
important supplements to take based on effectiveness, scientific supporting evidence and
price. If your budget allows it, I recommend taking all of these if you're very serious about
optimizing your fitness endeavors. These have all been proven in numerous scientific
studies to provide benefits. These are ranked in order of importance.
Every supplement on this list can be used together with no adverse effects.
-The Essential Five1. Whey Protein: A fast acting protein that is ideal to take right after a workout since it is
digested and absorbed instantly. Take ~40g post-workout.
2. Creatine Monohydrate: Extremely helpful in assisting with strength and endurance for your
workouts. Don't buy into the fancy designer creatine products that have a bunch of extra stuff
in them; they won't provide any better results than basic creatine monohydrate as that is what
has the most proven research behind it. Creatine monohydrate is very cheap as well, as a
year's supply shouldn't be more than $50-60. Don't mix in a liquid then let set for hours as
creatine loses its effectiveness the longer it is expanded within a fluid. Take ~5-7g on training
days only, split into both pre-workout and post-workout shakes. No need to take any on
off days from the weights. No need to cycle on/off if you are following this protocol.
3. Fish Oil: Very beneficial for overall health, hormone levels, and your heart. These have 1g of
fat per serving to be sure to include these in your macros. Not very important to track in an
offseason, but when you're cutting for a contest and the calories are getting lower, definitely
make sure you are tracking these. Take one serving in the morning, one after dinner.
4. Multi Vitamin: Can be helpful in assisting with nutritional deficiencies if your diet is lacking
in certain areas. If it's a once-a-day vitamin, take in the morning after breakfast. If it's a Twice a
day vitamin, take one after breakfast and one after dinner.
5. EAA's: These assist in maximizing muscle protein synthesis when taken and they also help
prevent the breakdown of muscle when taken during training. Preferably take a product with a
2:1:1 ratio as that has the most proven research behind it. Take ~5-7.5g during your
workout.
FURTHER RECOMMENDATIONS
(If you have the extra money to spend on supplements, these can also be beneficial. Make sure
your diet is in check and you're taking the first recommended five before even worrying about
taking these. These are still effective supplements, but they are either harder to justify the cost or
there isn't as numerous of supporting studies behind them as there are with the first five. These
can all be taken together as well. These are also ranked in order of importance.)
Vitamin D: Can slightly help with muscle growth and strength, the vast majority of the
population is deficient in vitamin D even when taking a multi-vitamin. Take 2000-4000 IU per
day spread out in a couple doses in addition to the amount that is in your multi-vitamin.
Dextrose Powder/High GI Liquid Carbs: High GI carbs are not as ideal throughout the day in
comparison to low GI carbs but directly before/during/after training they are more optimal
because they require 0 digestion and are instantly available. Since low GI carb sources require
time to digest, they can actually shift blood flow towards the parasympathetic nervous system
(used for digestion) and away from the sympathetic nervous system (used for your muscles AKA
where you want the blood flow to go directly before training). You can get a year's worth of
Dextrose for $20 on Bodybuilding.com so it's very affordable. Gatorade powder also works as
a substitute for dextrose. *If you are cutting on very low carbs, it is understandable to cut
out dextrose at this point to save room for more filling carbs. Just be aware that training
performance might suffer tad but considering you would most likely be cutting on very low
carbs to achieve elite level of conditioning for the stage in the first place, training
performance isn't really the main focus here.
Casein Protein: Excellent protein source to take right before bed, it's slow digesting so your
body will be processing it throughout the night. Take a casein/whey blend if possible and not a
pure casein product; whey is more optimal at augmenting protein synthesis than pure casein
alone so that's why a blend is preferred. 30-40g protein right before bed is all you need.
Milk/greek yogurt/cottage cheese and other dairy proteins will have similar effects as
casein.
Beta Alanine: Delays lactic acid build-up and helps with endurance on higher rep sets. Will help
improve strength over time leading to better overall results. Take 4-6g a day spread into
divided doses.
Caffeine: Works very well as both a fat burner and strength booster. For strength effects, take
200-400mg directly before a workout. For fat loss effects, take 100-200mg immediately
upon waking and another 100-200mg 20-30 minutes before a meal 4-8 hours later. If taking
a pre-workout that already has caffeine in it, don't take any additional caffeine right before a
workout.
Pre-Workout Products: Can be very effective with motivation and stimulating your nervous
system which can really help workout performance, especially when in a caloric deficit and
energy levels are low due to calories being low. They typically contain many ingredients on this
list already so double check your pre-workout's label if you're taking those other ingredients and
don't take more than what is recommended. Take one serving directly before training.
Ashwagandha: Has been linked to increasing testosterone along with decreasing stress levels.
Take 300-500mg daily.
HMB: Helps slow the breakdown of muscle tissue over a period of time. Can be very useful in
the later stages of a contest prep or long caloric deficit and has a ton of supporting research
behind it. It is quite expensive though as a month's worth of servings will be around $25-30 so
the cost can be hard to justify. Only take this if you are in the aforementioned situation, you are
taking every other supplement on the list and you are very serious about retaining as much
muscle as you can while getting as shredded as possible. If you're just going on a small 2-4
month cut, I wouldn't bother taking this. Anything longer than 4-5 months though and this could
have its place if you're able to afford it. Take 3g a day spread into 2-3 doses.
Fat Burners: Not all fat burners are created equal, as most of them contain worthless ingredients
just to increase the proprietary blend and make it seem like you're getting more stuff when in
reality they do nothing to help the fat loss process, and in result are basically a waste of money.
If you do have interest in taking a fat burner when in a caloric deficit though, please check in
with me beforehand with what it is and if it's worth taking. Some will be better than others. They
can be necessary for some but won't be necessary for everyone, so it's just best to treat it as an
individual basis