INFINITY FITNESS | ARTICLES

Beginners Hypertrophy
(Lean Muscle Gain)

For a complete explanation of the training program

Return to Training Program Baseline Article

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Visit our Exercise Description Index for descriptions of the exercises listed below

Phase 1 Weeks 1-3

Workout A Chest/Bis/Forearms

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

BBBench Press

3

10-12

3-1-1-1

120

B1

Seated DB Curl

3

10-12

3-1-1-1

120

C1

Incline DB Press

3

10-12

3-1-1-1

120

D1

STD EZ Reverse Curls

3

10-12

3-1-1-1

120

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Leg Press

3

10-12

3-1-1-1

120

B1

Leg Press Calf Raise

3

10-12

3-1-1-1

120

C1

Leg Extension

     3

   10-12

3-1-1-1

120

D1

Seated Leg Curl

3

10-12

3-1-1-1

120

E1

Cable Crunch

     3

   10-12

3-1-1-1

90

F1

Floor Back Extension

3

10-12

3-1-1-1

90

Workout C Back/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

BB Skull Crushers

3

10-12

3-1-1-1

120

B1

Machine Seated Row

3

10-12

3-1-1-1

120

C1

Rope Push Downs

3

10-12

3-1-1-1

120

D1

lat Pull Down

3

10-12

3-1-1-1

120

Increase weight when you can successfully complete 12 reps for all sets of an exercise. For example if you are able to curl 25 pound DBs for 3 sets of 12 reps with proper form, move up to 30 pound DBs for the next workout.

Phase 2 Weeks 4-6

Workout A Chest/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

DB Bench

4

8-10

3-1-1-1

90

A2

Lying Tricep Extensions

4

8-10

3-1-1-1

90

B1

Incline BB Bench

4

8-10

3-1-1-1

90

B2

Unilateral Tri Press

4

8-10

3-1-1-1

90

Workout B Legs/Abs/Calf

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Swiss Ball Squat

4

8-10

3-1-1-1

90

A2

Swiss Ball Crunches

4

8-10

3-1-1-1

90

B1

Lying Leg Curl

4

   8-10

3-1-1-1

90

B2

Seated Calf Raise

4

8-10

3-1-1-1

90

Workout C Back/Bis/Shoulders

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Wide Grip Lat Pull Down

4

8-10

3-1-1-1

90

A2

Seated Hammer Curl

4

8-10

3-1-1-1

90

B1

DB Shoulder Press

4

8-10

3-1-1-1

90

B2

Lateral Raises

4

8-10

3-1-1-1

90

Increase weight when you can successfully complete 10 reps for all sets of an exercise. For example if you are able to curl 25 pound DBs for 4 sets of 10 reps with proper form, move up to 30 pound DBs for the next workout.

Phase 3 Weeks 7-9

Workout A Chest/Bis

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

BB Bench Press

3-5

5

2-1-1-1

10

A2

DB Bench Press

3-5

5

2-1-1-1

180

B1

Scott EZ Bar Curl

2-3

5

2-1-1-1

10

B2

Scott DB Curl

2-3

5

2-1-1-1

180

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Squat

3-5

3-5

2-1-1-1

10

A2

Standing Calf Raise

3-5

5

2-1-1-1

180

B1

Seated Leg Curl

     2-3

      5

2-1-1-1

10

B2

Legs Elevated Crunch

2-3

5

2-1-1-1

180

Workout C Back/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Lat Pull Down

3-5

5

2-1-1-1

10

A2

Wide Grip Lat Pull Down

3-5

5

2-1-1-1

180

B1

BB Skull Crushers

2-3

5

2-1-1-1

10

B2

DB Tri Extension

2-3

5

2-1-1-1

180

Complete the first exercise of the pair and with minimal rest proceed to the second exercise of the pair. Repeat the cycle for each pair five times. For example complete a set BB Bench Press and do DB Bench Presses right away. Rest 3 minutes (180secs) and repeat the cycle. After three to five cycles of the A exercises complete the B pairing.

Phase 4 Weeks 10-12

Workout A Back/Bis

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Chin Up

4-6

6

2-1-1-1

180

A2

Pull Ups

4-6

6

2-1-1-1

180

B1

Incline DB Curls

2

10

3-1-1-1

90

B2

DB Lateral Raise

2

10

3-1-1-1

90

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Dead Lift

4-6

6

2-1-1-1

180

A2

Loaded SB Crunch

4-6

6

2-1-1-1

180

B1

Incline DB Leg Curl

     2

     10

3-1-1-1

90

B2

Back Extensions

2

10

3-1-1-1

90

Workout C Chest/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Dips

4-6

6

2-1-1-1

180

A2

Super Slow Push Ups

4-6

6

2-1-1-1

180

B1

DB Flys

2

10

3-1-1-1

90

B2

Close Grip DB Press

2

10

3-1-1-1

90

The first two exercises of each workout will be challenging. A lot of rest has been allotted to compensate for the difficulty of the movements. Take advantage of what I call breaking up sets. You may find that you are able to complete all of the reps for the A exercises for the first few sets, but struggle on subsequent sets. Do not drop the weight, break up the sets. For example if you fail during your fourth set after three reps that is ok. Set the load down for 20 seconds and resume training until you execute all of the prescribed reps. Battle through Chins and Pulls Ups, these exercises will pack on great size and rapidly increase strength. If need be have a partner help you by allowing you to push your legs on their hands for extra support. Strive to be able to Chin and Pull like a pro by the end of the phase. If you can you will be amongst the elite.

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