|
Intermediate Hypertrophy
(Lean Muscle Gain)
For a complete explanation of the training program
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our Exercise Description Index for descriptions of the exercises listed below
Phase 1 Weeks 1-3
Add one rep to
each set for the A and B pairings each week. The second and third weeks
will consist of 8 and 9 reps per set respectively
Workout A Chest/Back
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
DBBench
Press
|
3-5
|
7
|
3-1-1-1
|
90
|
| A2 |
DB Suitcase Rows
|
3-5
|
7
|
3-1-1-1
|
90
|
| B1 |
Incline BB
Press
|
2-3
|
7
|
3-1-1-1
|
90
|
| B2 |
Lat Pull Down
|
2-3
|
7
|
3-1-1-1
|
90
|
Workout
B Legs/Abs/Lower Back
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
Leg
Press
|
3-5
|
7
|
3-1-1-1
|
90
|
| A2 |
Leg Press Calf
Raise
|
3-5
|
7
|
3-1-1-1
|
90
|
| B1 |
Leg
Extension |
2-3 |
7 |
3-1-1-1 |
90 |
| B2 |
Seated Leg
Curl
|
2-3
|
7
|
3-1-1-1
|
90
|
| C1 |
Incline Sit UP |
2-3 |
8 |
3-1-1-1 |
60 |
| C2 |
Floor Back
Extension
|
2-3
|
8
|
3-1-1-1
|
60
|
|
Workout
C Bis/Tris/forearms
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
Seated DB
Curls
|
3-5
|
7
|
3-1-1-1
|
90
|
| A2 |
DB Tri
Extensions
|
3-5
|
7
|
3-1-1-1
|
90
|
| B1 |
Scott EZ
Curl
|
2-3
|
7
|
3-1-1-1
|
90
|
| B2 |
DB Shoulder
Press
|
2-3
|
7
|
3-1-1-1
|
90
|
|
Phase 2 Weeks 4-6
Try adding one set for each exercise every
week unless your recovery is highly impaired. The second
week will consist of 4 sets for the A pairing and 3 sets for
the B pairings. 5 sets for the A pair and 4 sets for the B pair during the thrid week of the phase.
Workout A Chest/Tris
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
BB
Bench
|
3-5
|
5
|
3-1-1-1
|
90
|
| A2 |
STD BB
Curl
|
3-5
|
5
|
3-1-1-1
|
90
|
| B1 |
Decline
DB Fly
|
2-4
|
5
|
3-1-1-1
|
90
|
| B2 |
STD DB Hammer Curl
|
2-4
|
5
|
3-1-1-1
|
90
|
|
Workout B
Legs/Abs/Calf
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
Squat
|
3-5
|
5
|
3-1-1-1
|
90
|
| A2 |
STD Calf
Raise
|
3-5
|
8
|
3-1-1-1
|
90
|
| B1 |
Lying
Leg Curl |
2-4 |
5 |
3-1-1-1 |
90 |
| B2 |
Seated
Calf Raise |
2-4 |
15 |
3-1-1-1 |
90 |
| C1 |
Cable
Crunch |
2-4 |
8 |
3-1-1-1 |
60 |
| C2 |
Back Extension
|
2-4
|
8
|
3-1-1-1
|
60
|
The
squat is an extremely important exercise! Learn to do it the
right way
Workout C
Back/Tris
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
Close Grip Bench
|
3-5
|
5
|
3-1-1-1
|
90
|
| A2 |
Seated Machine
Row
|
3-5
|
5
|
3-1-1-1
|
90
|
| B1 |
Telle Rope Push
Down
|
2-4
|
5
|
3-1-1-1
|
90
|
| B2 |
Low Cable Row to
Neck
|
2-4
|
5
|
3-1-1-1
|
90
|
|
Phase 3 Weeks 7-9 Add one
rep to each set for the A and B pairings each week. The second and third
weeks will consist of 9 and 10 reps per set
respectively.
Workout A
Chest/Tris
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
DB Incline
Press
|
3
|
8
|
3-1-1-1
|
90
|
| A2 |
Dips
|
3
|
8
|
3-1-1-1
|
90
|
| B1 |
Decline DB
Press
|
3
|
8
|
3-1-1-1
|
90
|
| B2 |
DB Decline Tri Extension
|
3
|
8
|
3-1-1-1
|
90
|
|
Workout
B Legs/Abs/Lower Back
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
SB
Squat
|
3
|
8
|
3-1-1-1
|
90
|
| A2 |
SB Crunch
|
3
|
8
|
3-1-1-1
|
90
|
| B1 |
Step Ups
8 Inch
Elevation
|
3 |
8 |
3-1-1-1 |
90 |
| B2 |
Single Leg
Calf
Raise
|
3
|
8
|
3-1-1-1
|
90
|
|
Workout C
Bis/Shoulders/Back
|
Exercise |
Sets
|
Reps
|
Tempo
|
Rest (seconds)
|
| A1 |
Seated Hammer
Curl
|
3
|
8
|
3-1-1-1
|
90
|
| A2 |
Bent Over
Raise
|
3
|
8
|
3-1-1-1
|
90
|
| B1 |
Rope Hammer
Curl
|
3
|
8
|
3-1-1-1
|
90
|
| B2 |
Lat Push
down
|
3
|
8
|
3-1-1-1
|
90
|
|
Phase 4 GVT Weeks 10-12
Read about GVT to Ensure Success
Intensity
level for A Exercises:
60% of 1RM(1 rep max) , or what you can complete 20 reps with.
Once 10 sets of 10 reps can be completed, raise the weight by
5%.
Workout A C
hest/Back
|
Exercise |
Sets |
Reps |
Tempo |
Rest (seconds) |
| A1 |
DB Bench Press |
10 |
10 |
4-0-2-0 |
90 |
| A2 |
Seated Row |
10 |
10 |
4-0-2-0 |
90 |
| B1 |
Incline Fly |
2-3 |
10-12 |
2-0-2-0 |
75 |
| B2 |
Cable Rows to Neck |
2-3 |
10-12 |
2-0-2-0 |
75 |
|
Workout
B Legs/Abs/Lower Back
|
Exercise |
Sets |
Reps |
Tempo |
Rest (seconds) |
| A1 |
Back Squat |
10 |
10 |
4-0-2-0 |
90 |
| A2 |
Lying leg Curl |
10 |
10 |
4-0-2-0 |
90 |
| B1 |
Swiss Ball Crunch |
2-3 |
10-12 |
2-0-2-0 |
75 |
| B2 |
Back Extensions |
2-3 |
10-12 |
2-0-2-0 |
75 |
|
Workout C Bis
/Tris
|
Exercise |
Sets |
Reps |
Tempo |
Rest (seconds) |
| A1 |
Close Grip Bench Press |
10 |
10 |
4-0-2-0 |
90 |
| A2 |
Incline DB Hammer Curls |
10 |
10 |
4-0-2-0 |
90 |
| B1 |
Seated Lateral Raises |
2-3 |
10-12 |
2-0-2-0 |
75 |
| B2 |
EZ Reverse Curls |
2-3 |
10-12 |
2-0-2-0 |
75 |
|
Phase
4 is special hypertrophy(muscle gain) technique
popularized by Charles Poliquin called German Volume
Training. Read my
article called
Poliquin Seminar
Review
for a detailed explanation of this method. You must adhere to the poundage guidelines or
you will be sorry . The objective is not
to move heavy poundages for
GVT
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