TIPS FOR MUSCLE HYPERTHROPHY
search up form to do them all so you dont feel awkward do it while youre preforming your reps 10 x 3
means 10 reps of 3 sets CONTROL YOUR REPS. EACH REP SHOULD TAKE 5 SECONDS IF
YOU'RE DOING IT RIGHT. MAKE IT AS SLOW AS YOU CAN.
Use a weight heavy enough that it allows you to barely perform the desired number of repetitions. For
example, if your goal is to perform 6+ repetitions of an exercise, use a weight heavy enough so that
you’re struggling to perform the ninth and tenth reps. However, you should still be able to maintain good
form by the tenth rep. If you can’t, the weight is too heavy. Using this same example, if you can perform
more than 12 reps with good form, increase the amount of weight you use. It’s a good idea to record your
reps and weight lifted for each exercise so you can track your progress over time. THIS IS CALLED
PROGRESSIVE OVERLOAD
On rest days, this is a very overlooked 4thing but you can still go to the gym. You cannot however pick up
any weights, picking up weights without allowing your body to rest means that your muscle fibers might
start to tear and your progress will be set back. Rest days are also known as growth days so properly
taking a break from every single weight is the right thing to do. CARDIO however can assist with rest
because it gets the blood pumping all through your body and increases your cardiovascular capacity.
NEVER EVER TRAIN TWICE A DAY its the worst thing you can do for your body
REST TIME DURING SETS this is a very important thing topic because without enough rest time you will
be minimising your gains but with too much rest time you will be minimising your gains aswell. For normal
exercises you want to rest for around about 1 minute and 30 seconds - 2 minutes and 30 seconds. For
compound lifts like Bench, Leg press, Squats, Deadlifts.. You want to allow your body to rest for 3-5
minutes. These do not need to be exact thats why i gave you a time frame but do not neglect rest time
and do not rest for too long.
There are 4 types of foods you need to focus on if you want your progress to show. Avoid chocolate
flavoured drinks everyday only take them in moderation. Not everyday its important to limit them as
much as you can. There are fats, vegetables carbs and protein. PROTEIN can be any meat if your
vegetarian simply don’t, meat is your best friend. You want to have some sort of meat for all of your meals
any type of carb like pasta or rice and vegetables like beans and peas and fats like butter or olive oil.
Nutrition is really important because if your nutrition is shit you wont make gains..
KEEP REPS SLOWED AND CONTROLLED OTHERWISE LOWER DOWN THE WEIGHT.
For each exercise, you should use the same weight each set:
When you are able to lift a given weight for the amount of sets and reps that are prescribed for
that exercise, you’d then increase the weight by the smallest possible increment the next time
you do that exercise. So in retrospect you want to keep the same weight for the duration of the
entire exercise youre doing and increase the weight NEXT time
When we talk about hypertrophy, it is important to remember that everybody is different. Two
people can be on the exact same program and experience different results. However the
underlying principles of hypertrophy, like strength training, are universal.
Some athletes get jacked using bodyweight movements, or just by looking at the weights, whilst
others have to work twice as hard to put on the same amount of muscle.
You can choose to follow the practices of the biggest guy or fittest female in the gym, but the
methods that work for them might not work at all for you. Once you understand the principles
then you can adapt and apply the right methods in order to find the best way for you.
PUSH/PULL/LEGS (James my split )
PUSH1
Bench press 4-6x2
Incline bench press 5-12x2
Shoulder DB press 5-12x2
Lateral raise 5-12x4
Tricep skull crucher 5-12x3
Tricep extension 8-12x3
PULL1
Close grip row5-12x3
Lat pulldown 8-12x3
Rear delt Flys (lengthened position) 8-12x3
Forearm curls 8-12x3
Bent over DB curl or DB curls 8–12x3
Hammer curl or reverse curl 8–12x3
LEGS1
Banded Hack squat or Leg press5-12x5 (BANDED HACK SQUATS so you have a resistance
band wrapped around the actual machine to help you on the bottom a bit TUTORIAL)
Leg extension 8-12x4
Leg curl 8-12 x4
Calf raises 8-12x4
INDIVIDUAL BODY PART SPLIT
CHEST:
Bench press 5x5 (last set might feel a bit too heavy for 5 reps so just do 4 reps if you
can’t complete it, if you can only do 4 reps lower down the weight and do more reps)
Incline Dumbell chest press (until failure x3)(choose a weight where you feel
comfortable doing around about 8 reps close failure,set your bench to a 45 degree
angle )
Machine chest press (until failure x3) (most sets are until failure, this squeezes out every last
fibre your muscle can manage)
Machine chest flys (until failure x3) (with wrong form this exercise can hurt your shoulder so you
have to be careful with how you preform it, ajust flys and set so that your starting position had
your arms to a 90 degree angle. slightly bend your elbows as your about to start the exercise
and press, make sure your chest is staying on the bench and your arm is extending to a full 90
degrees on the ue end of the movement then come back to your starting position without letting
the weights hit the other weights and keep your elbows bent as you’re coming back. don’t forget
this is only a slight bent not a large one)
Ab crunches machine (until failure x3)
ARMS:
Close grip bench 5x5 (KEEP ELBOWS IN make sure your elbows are in the entire movement
otherwise theres no point doing it.)
Tricep rope extension OR Tricep pushdown with pushdown bar DROPSET UNTIL FAILURE X 5
(this means you start off with the heaviest weight you can rep out and then drop the weight by
one or two pins until your muscles cant rep out anything on the lowest weight)
Skull crushers till failure x3 then end with close grip bench with skull crusher bar once you cant
rep anything else on skull crushers
Tricept crossover till failure x3 https://www.youtube.com/watch?v=6NXQn25KrKA ← GOOD
TUTORIAL FOR EXERCISE
Incline hammer curl OR incline curl till failure x3
Barbell curl till failure x3
DELTS:
DB shoulder press 8x3 (start with lower weight and then build up, keep your warming up sets
separate to your working sets) YOU CANBUSE MACHINE UPSTAIRS OR DOWSTAIRS WITH
PLATES
Rear delt flys till failure x3 (warm up with low weight x2 to get blood pumping in your muscles)
BENCH
DB lateral raise till failure x3 (warm up with low weight x2 to get blood pumping in your muscles)
SEARCH UP DB LATERAL RAISE CHEST SUPPORTED W BENCH
Single arm rear delt cable fly till failure x3 (rear delts are already warmed up) CABLE
Shoulder shrugs till failure x3 (make sure you go all the way up) SEARCH UP BENCH ISNT
NEEDED
BACK:
Pullups till failure x4 (if you cant preform more than 5 pullups used machine to assist you)
Single arm DB row 5x5 (make sure you stretch the lat and back when going down)
Low seated row with D handle lat bar 8x3
D handle Lat pull 8x3 (go on the low seated row machine and go all the way back ill show you
how to do this one)
Low seated row V bar 8x3
Lat pulldown 8x3 BACK BIASED
Lat pulldown machine 8x3 LAT BIASED
LEGS:
Bulgarian split squat 8-12x4
Leg extension
Leg curl DROPSETX4
Romanian deficit deadlifts 6-8x4
UPPER/LOWER/UPPER
Upper body A:
Incline Bench press 8-12x3
Machine Chest fly’s (angle elbows down ask me for vid if needed) 8-12x3
Barbell overhead press 4-6x3
Cable lateral raise (put cable starting position just to your knee) 8-12x4
Rope overhead extension 8-12x4
Tricep Rope extension 8-12x4
Lower body A
Romanian deadlifts 4x6-8
Leg press 3x8-12
Seated leg curl 3x8-12
Standing calve raises 3x8-12
Upper Body B
Pullups 4-6x4 Failure (HEAVY)
Smith Machine row 4-6x4
Lat pulldown (single hand) 8-12x4
Rear delt Flys 8-12x5
Bent over DB curl or incline curl 8–12x3
Lower Body B
Squats 3x6-8
Leg extension 3x8-12
Lying Leg curls 3x10-12
Seated Calve raises 3x8-12
LUCA T SPLIT
Push
DB Chest press or Incline Bench press 4-6x3
Weighted Dips until failurex4
Standing DB press 15-30x3
Lateral raise 15-30x4
Tricep one hand crossover 15-30x3
Weighted ab crunches 8-12x3
Pull
Pullups 4-6x4 Failure (HEAVY)
Low seated rows or Hammer strength row 4-6x4
Lat pulldown (single hand) 8-12x4
Rear delt Flys (lengthened position) 8-12x4
Shoulder shrugs 8-12x3
Bent over DB curl or incline curl 8–12x3
LEGS:
Bulgarian split squat 8-12x4
Leg extension
Leg curl DROPSETX4
Romanian deficit deadlifts 6-12x4
NICK S SPLIT
PUSH1
Wide grip Bench press 4-6x4
Chest flies (lower chest) until failurex4
Standing DB press or Barbell 8-12x4
Lateral raise 8-12x4 use cables (set cables to knee level)
Tricep one hand crossover or (https://vt.tiktok.com/ZSRMxn9GL/?k=1)8-12x3
Tricep overhead extension or DB skull crushers 8-12x3
Weighted ab crunches with cable 8-12x3
PULL1
Pull Ups 4-6x4 Failure (HEAVY)
Low seated rows 8-12x4
Lat pulldown (single hand) 8-12x4 Search on tiktok JPG pulldowns
Rear delt Flys (lengthened position) 8-12x4 Search on tiktok rear delt flys
Preacher curl 8–12x3
Shoulder shrugs 8-12x3
LEGS1
Normal squats 4-6x3
Banded Hack squat or Leg press4-8x4 (BANDED HACK SQUATS so you have a resistance
band wrapped around the actual machine to help you on the bottom a bit TUTORIAL)
Leg extension 8-12x4 (because you dont have a machine use bands and do one leg at a time,
leg extension is the only exercise that can easily target the quads in a more lengthened
position) or Bulgarian split squat this also targets the quad in ther lengthened position just not as
well
Calf raises 15-20x4 (do with barbell, find a platform to s)
REST DAY MOVE TO 2
PUSH2
Close grip Bench press 4-6x3
Incline DB press 8-12x3
Chest press with cables 8-12 OPTIONAL
Tricep extention 8-12x3 use two cables for extra stretch
Shoulder press DB’S 8-12x3
Lateral raise 8-12x4
PULL2
Pull ups 4-6x4
Lat pulldown 8-12x3
Lat pull with D handle (on low seated row machine) 12-15x3
Rear delt flys (shortened position) 8-12x4
Hammer curl 8-12x4
Preacher curls 8-12x3
LEGS2
Squats 4-6x3
romanian deadlifts 8-15x5
Leg extentions or Bulgarian split squats 8-12x3
Calf raises 8-12x5
REST DAY AND RESET TO 1
LUKAS’S M SPLIT
PUSH1
Incline DB press 8-12x4 TUTORIAL
Chest flies 8-12x3
Shoulder press 8-12x3 TUTORIAL, TUTORIAL, TUTORIAL
Lateral raise 6-8x4
Tricep extension or Tricep pushdown 8-12x3 TUTORIAL
PULL1
Barbell rows 5-8x4 Failure (HEAVY)
Lat pulldown (back biased) or Wide row 8-12x3
JPG Lat pulldown (single hand) 8-12x3
Rear delt Flys 8-12x4
Bent over DB curl or incline curl or (any curl exercise) 8–12x3
LEGS1
Smith Machine squats or Normal squats or Leg press or Banded (Optional) Hack squat 5-8x3
(BANDED HACK SQUATS so you have a resistance band wrapped around the actual machine
to help you on the bottom a bit TUTORIAL)
Leg curls 8-12x3
Leg extension 8-12x3
Calf raises 8-12x4 TUTORIAL or TUTORIAL