Size is one of my biggest aims to achieve in this lifting game. I'm currently doing a routine with 1x5 and 3x5 reps for most of the exercises. I've only been aware that doing this amount of reps and sets are not optimal for mass, but more as a strength builder. I lift on Monday, Wednesday and Friday, so I'm looking to replace my Friday workout with a hypertrophy routine. My current routine :
Monday
Deadlifts 1x5
Push Press 3x5
Floor Press 3x8
Wednesday
Power Clean 3x5
Overhead Press 3x5
Barbell Rows 3x5
Friday
Deadlifts 1x5
Overhead Press 3x5
Push Ups x25
Bicep Curl 3x5
Reason I do floor presses and weighted push ups : I workout at home, no bench for me.
Therefore, I need help designing a one-day hypertrophy program. Heck, the only thu I know about HT is that the rep range should be around 8-12.
Currently, I only have a barbell to work with, so as I said before, no benches. A more arm-related workout would be great. I have skinny arms, rest of my body is kinda fat-ish.
Thanks for all the help.
Rep all those that helped.
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01-23-2013, 05:10 AM #1
Help me design a hypertrophy program. Will rep!
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01-23-2013, 05:17 AM #2
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01-23-2013, 05:34 AM #3
I did check it out but it calls for a 3 day per week workout whereas I'm looking for a once a week workout. I don't want to sacrifice my strength training for this yet.
Perhaps this :
Military Press 3x8
Overhead Tricep Extensions 3x8
Bicep Curls 3x8
Standing Calf Raises 3x8
Floor Press 3x8
Looks solid?
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01-23-2013, 06:00 AM #4
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01-23-2013, 06:32 AM #5
I missed that part about only going one day. So, you are adding a hypertrophy day into your current routine?
You mentioned arms...maybe add a tricep movement, since that is where most of your arm mass comes from.Try weighted dips or CGBP. If it were me, I wouldn't lock into one rep count. Maybe mix up a range of 6-12.
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01-23-2013, 07:56 AM #6
what are your lifts on the big three?? i only ask this because at 5'10'' 150 im going to assume you're a beginner and offer this advice. at this stage of the game a good strength routine will lead to size being added. if nothing else if you could tailor all pro's beginner routine to the equipment you have available id suggest that....my 0.02.
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