This is a workout that I designed after years of studying hypertrophy-specific research. I now use myself (added additional 10-20 pounds), and have used successfully to train competitive bodybuilders for some time. It is NOT designed for competitive track athletes, Powerlifters or Olympic lifters. It is designed according to research looking specifically at muscle hypertrophy, not muscle performance. This kind of training is fine to put on size during the off-season, but do not use this routine if you are a performance athlete during the competitive season.
This subject deserves a lot more attention than I am able to give it here. I will cover the topic more thoroughly in the future, including references. In the meantime, if you want to grow as fast as possible, this type of high-frequency, high-intensity, low-volume training is most effective. If you are interested in this topic you may find a previous 3 part article interesting as well.
Sample Workout.
Each body part should be trained using the following exercises:
| Body Part | Exercise(s) |
| Legs | Squat or Leg Press & Leg Curls (Leg Ext. optional) |
| Chest | Bench (slight incline) & Dip (use dumbbells if shoulders bother you) |
| Back | Chins (W&N grip) & Seated or Bent Over Row (W&N grip) |
| Shoulders | Lateral Raise (Rear) and shoulder press |
| Biceps | Any Aone@ curling movement per session (switch it frequently) |
| Triceps | Triceps Push-down or Lying Tri Ext. |
| Torso | Crunch (w/weight) or machine |
NOTES:
Workout should be performed 3 times per week.
Sunday, Tuesday, Thursday & Saturday are rest days. Light cardio (20-40 min.) may be performed on rest days. Incline treadmill (brisk walk) should be first choice.
There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you may be working with less than your maximum weight for any given rep scheme. This is by design. You will reach max poundages for a given rep range on the last workout of each two week block.
Repetitions will decrease every 2 weeks in the following order: 15 for 2 weeks Þ 10 for 2 weeks Þ 5 for 2 weeks Þ 5s/negatives for two weeks. 15’s can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type injuries coming on don’t skip the 15s.
Sets will be limited to 1-2 per exercise. There is no problem with a single set per body part as long as it is a maximum effort and/or the rep tempo and form is strictly controlled or the weight is extremely heavy preventing further sets.
Complete each workout using designated poundages even if muscles are sore from previous workout. It is important to know the difference between an injury and ordinary muscle soreness.
Following each 6-8 week cycle, a one-week break should be taken during which no, or very little, training should be performed. This time is used to recuperate and allow any minor over-use injuries to heal. Try to get plenty of sleep as well as participate in leisure activities outside of the gym.
The whole workout can be split into a morning and afternoon session. It can likewise be doubled, performing the same workout morning and evening. Keeping volume (number of sets and exercises) low is critical if doubling the workout.
Sample Two-Week Block using 10 reps.
10 Rep Maxs’ for all exercises were established previously and are as follows:
Squat = 10×235 lbs
Leg Curl = 10×70 lbs
Bench = 10×185 lbs
Chins = 10xBW+10 lbs
Dips = 10xBW+20 lbs
Rows = 10×150 lbs
Delts (Rear) = 10×30 lbs
Shrugs = 10×185 lbs
Bis = 10×45 lbs
Tris = 10×50 lbs
| Mon | Tue | Wed | Thur | Fri |
| Squat = 2x10x135lbs Leg Curl = 2x10x45 lbs Bench = 2x10x165 lbs Chins = 2x10xBW Delts (Rear) = 2x10x5 lbs Shrugs = 2x10x135 lbs Bis = 2x10x20 lbs Tris = 2x10x25 lbs | Rest | Squat = 2x10x155 lbs Leg Curl = 2x10x50 lbs Dips = 2x10xBW Rows = 2x10x130 lbs Delts (Rear)2x10x10 lbs Shrugs = 2x10x145 lbs Bis = 2x10x25 lbs Tris = 2x10x30 lbs | Rest | Squat = 2x10x175 lbs Leg Curl = 2x10x55 lbs Bench = 2x10x175 lbs Chins = 2x10xBW+5 lbs Delts (Rear)2x10x15 lbs Shrugs = 2x10x155 lbs Bis = 2x10x30 lbs Tris = 2x10x35 lbs |
| Squat = 2x10x195 lbs Leg Curl = 2x10x60 lbs Dips =2x10xBW+10 lbs Rows = 2x10x140 lbs Delts (Rear)2x10x20 lbs Shrugs = 2x10x165 lbs Bis = 2x10x35 lbs Tris = 2x10x40 lbs | Rest | Squat = 2x10x215 lbs Leg Curl = 2x10x65 lbs Bench = 2x10x185 lbs Chins 2x10xBW+10 lbs Delts (Rear)2x10x25 lbs Shrugs = 2x10x175 lbs Bis = 2x10x40 lbs Tris = 2x10x 45 lbs | Rest | Squat = 2x10x235 lbs Leg Curl = 2x10x70 lbs Dips =2x10xBW+20 lbs Rows = 2x10x150 lbs Delts (Rear)2x10x30 lbs Shrugs = 2x10x185 lbs Bis = 2x10x45 lbs Tris = 2x10x50 lbs |
Workouts should be done in similar fashion for each rep scheme using the appropriate poundages determined by your *RM.
Use the training log form included to keep track of your performance. Make multiple copies for future cycles.
Date
Muscle Groups:
| Exercise | Set#/Weight | Set#/Reps |
| Notes |
| Adjustments: 10RM routine | Adjustments: 6RM routine | Adjustments: 3RM routine |
| Reps | Sets 3&4 | Reps | Set 3&4 | Reps | Set 3&4 |
| 4-6 7-8 9-11 12-16 >17 | decr 5-10lb. decr 0-5lb. leave same incr 5-10lb. incr 10-15lb. | 0-2 3-4 5-7 8-12 >13 | decr 5-10lb. decr 0-5lb. leave same incr 5-10lb. incr 10-15lb. | 1-2 3-4 5-6 >7 | decr 5-10lb. leave same incr 5-10lb. incr 10-20lb. |