Hypertrophy II.pdf

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Table of Contents
HYPERTROPHY II TEMPLATE ........................................................................................................................... 3
OVERVIEW ..................................................................................................................................................... 5
S
CHEDULING
................................................................................................................................................. 5
E
XERCISE
S
ELECTION
...................................................................................................................................... 6
W
HAT
’
S
N
EXT
? ............................................................................................................................................. 6
HOW TO GET STARTED .................................................................................................................................. 7
PICKING EXERCISES...................................................................................................................................... 8
HOW TO GET STARTED .................................................................................................................................. 9
PICKING EXERCISES....................................................................................................................................10
GPP ..............................................................................................................................................................11
COMPLETING WORKOUTS ..........................................................................................................................14
WARM-UP ....................................................................................................................................................16
O
UR RECOMMENDED WARM
-
UP
................................................................................................................... 16
LOGGING TRAINING ..................................................................................................................................24
TABS EXPLAINED .........................................................................................................................................27
E
XERCISE
S
ELECTION
.................................................................................................................................... 27
N
UTRITION
L
OG
........................................................................................................................................... 27
C
ALCULATOR
............................................................................................................................................. 27
A
NALYSIS
................................................................................................................................................... 27
O
VERVIEW
................................................................................................................................................. 28
W
EEKLY
T
ABS
.............................................................................................................................................. 28
FREQUENTLY ASKED QUESTIONS................................................................................................................30
EXERCISE DEMOS ........................................................................................................................................33
P
RESS
E
XERCISES
......................................................................................................................................... 33
D
EADLIFT
E
XERCISES
.................................................................................................................................... 33
S
QUAT
E
XERCISES
........................................................................................................................................ 34
RESOURCES AND CONTACT ......................................................................................................................35
Hypertrophy II Template
Welcome to the Barbell Medicine Hypertrophy II Template! We’re very
grateful for your business and the opportunity to be involved in your training.
Before you head off to the gym, please read the Overview section below.
Thanks again and happy training!
Overview
The Hypertrophy II Template is designed for individuals who meet the
following criteria:
1.
Have
significant previous experience
(>6-9 months) training with barbells.
If you’re brand new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
If you’ve already completed The Beginner Template then we
recommend running the Hypertrophy I Template prior to the Hypertrophy
II Template.
2.
Trainees
who want to focus on increasing muscular size.
While we expect
most to see improved strength in the lifts and rep ranges trained, this is
not
a template focused on powerlifting or maximal strength improvement.
Rather, this serves as a muscle-size-focused template. Similar to the
Hypertrophy I Template, this template is one of our preferred off-season
templates for strength athletes for those who need to gain muscle mass.
Alternatively, the Hypertrophy II template is a great template for those
who are interested in losing body fat who have already ran the
Hypertrophy I Template.
Scheduling
This is a 10-week strength and conditioning program that includes
6 workouts
per week
broken up as follows:
●
4 hypertrophy and strength-focused workouts
●
2 GPP days including conditioning workouts (e.g. 1 anaerobic interval
workout and 1 aerobic workout per week) and accessory exercises
(e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
●
●
●
●
●
●
Monday – Day 1 lifting
Tuesday – Day 2 lifting
Wednesday- GPP Day 1
Thursday – Day 3 lifting
Friday – Day 4 lifting
Saturday- GPP Day 2
Sunday – Off

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