Hypertrophy Program for Skinny Guys

$39.00

  • 4-Week, 5 days/week
  • Hypertrophy/muscle-building focus
  • Includes focused core strength training and limited work capacity
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

 

Description

PROGRAM OVERVIEW

Hypertrophy Program for Skinny Guys is a strength training program designed add muscle mass to hard-gainers and skinny guys.

Muscle hypertrophy means increasing the thickness of muscle (increasing cross-section) through moderately high volume and loading. In addition to mass building upper and lower body strength exercises, the program inlcudes some work capacity training and focused core strength work. This general fitness plan will increase your bodyweight via muscle mass, while maintaining your work capacity engine.

WEEKLY SCHEDULE

Monday: Leg and Arm Hypertrophy
Tuesday: Chest/Shoulders/Back Hypertrophy
Wednesdays: Work Capacity/Core
Thursday: Leg and Arm Hypertrophy
Friday: Chest/Shoulders/Back Hypertrophy
Take Saturday and Sunday completely off. Total rest.

REQUIRED EQUIPMENT

Fully equipped gym. Program can be completed in any commercial gym.

COMMON QUESTIONS

What Equipment is Required?

 Fully equipped gym. Program can be completed in any commercial gym.

How long should each session last?
60 min. Wednesday’s session shouldn’t take longer than 45 min.

What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Good Luck!

Required Equipment

- Fully equipped gym. Program can be completed in any commercial gym.

Sample Training

Below is Week 1 from this Training Plan:


*********


SESSION 1
Warm up:

4x Barbell Complex @ 45/65#

Training:
(1) 8 Rounds


  • 8x Front Squat (Increase load each round until 8 is hard, but doable)

  • 8x Standing Standing Barbell Power Curls (These aren't strict - you can swing your upper body - keep increasing load until 8x is

  • hard but doable)

  • 5x Shoulder dislocate + 5x Overhead Squat with PVC


(2) 6 Rounds

  • 10x Dead Lift (Increase load each round until 10x is hard, but doable.)

  • 10x Tricep Bench Dips (Feet on one bench, hands on another, lower your body and press up. Add weight (dumbbell/plate) on your lap to increase load)

  • 15x Situps


(3) 4 Rounds

  • 12x Back Squat (Increase load each round until 12x is hard, but doable.)

  • 12x Curl to Press @ 25# dumbbells (go heavier if possible but keep these strict.)

  • 30/5/30 Sean Special


*********
SESSION 2
Warm up:

4x Barbell Complex @ 45/65#

Training:

(1) 8 Rounds

  • 8x Bench Press  (Increase load each round until 8 is hard, but doable)

  • 8x Bent over Barbell Rows  (Increase load each round until 8 is hard, but doable. Do these strict - no swinging!)

  • 8x Shoulder Dislocate with PVC


(2) 6 Rounds

  • 10x Sitting Alternating & Rotating Dumbbell Shoulder Press each arm  (Increase load each round until 10x is hard, but doable)

  • 10x Horizontal Pull ups

  • 15x Situps


(3) 4 Rounds

  • 12x Incline Bench Press  (Increase load each round until 12x is hard, but doable)

  • 8x Chin ups (palms toward face - strict! - no kipping!)

  • 30/30 side bridge


*********
SESSION 3
Obj: Work Capacity


Warm up: 10-9-8-7-6-5-4-3-2-1

  • Squat Jumps

  • Clapping push ups

  • Sit-ups


Training:
(1) 5 Rounds

  • 60 second 25m shuttle sprint back and forth, touch line at each end

  • 60 second rest


(2) 5 Rounds




  • 10x Slasher to halo @ 12kg (20x total)

  • 1 minute front bridge feet elevated

  • 10x weighted Sit-ups @ 35#

  • 15x Back Extensions unloaded

  • (3) 2 Rounds

  • 50x Glute Leg Lifts

  • 50x Shoulder Hand Jobs @ 2.5#


*********


SESSION 4
Obj: Hypertrophy
Warm up: 4 Rounds

  • Barbell Complex @ 55#

  • Instep Stretch


Training:
(1) 8 Rounds

  • 8x Dead Lift (Increase load each round until 8x is hard, but doable)

  • 8x Standing alternating dumbbell curls each arm (Try to increase load. These don't need to be super strict - you can swing)

  • 3x Shoulder Jackknives


(2) 6 Rounds

  • 10x Walking Lunge Steps each Leg holding 2x 16kg kettlebells or 2x 35# dumbbells

  • 10x Dips (loaded if possible)

  • Lat + Pec Stretch


(3) 4 Rounds

  • 12x Back Squats (Increase load each round until 12x is hard, but doable.)

  • 12x Curl to Press @ 25# dumbbells (Go heavier if possible but keep these strict.)

  • Hip Flexor Stretch


*********

SESSION 5
Obj: Hypertrophy
Warm up: 4 Rounds

  • BarbellComplex @ 55#

  • Instep Stretch


Training:
(1) 8 Rounds

  • 8x Incline Bench Press (Increase load each round until 8x is hard, but doable)

  • 8x Chin Ups (palms facing face)

  • Frog Stretch


(2) 6 Rounds

  • 10x Dumbbell Fly (Increase load until 10x is hard, but doable - do these slow and strict, Try to)

  • 10x 1-Arm Dumbbell Row each hand (Increase load until 10x is hard, but doable - do these slow and strict)

  • 5x Shoulder Dislocates


(3) 4 Rounds

  • 12x Tricep Bench Dips (Feet on one bench, hands on another, lower your body and press up. Add weight (dumbbell/plate) on your lap to increase load)

  • 12x Bent over Row (Increase load until 12x is hard but doable. Stay strict)

  • 3x Shoulder Jackknives

Show More

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Testimonials

Coach, I wanted to say nice job on Hypertrophy & Rat 6.
Started the two right after SFAS, at 150lbs. Ate everything during Hypertrophy, finished it at 165-168 depending on time of day. Ate clean, but lots of carbs through rice. Did a 1 week deload, then started Rat 6. Weights are before-after
Bench 245-275
Strict Press 135-165
Power Clean 200-225
Clean & Jerk 200-245
Front Squat 220-295
Deadlift 315-375
*I replaced squat clean with full c/j, and hinge lift with full deads.
Current weight is about 175, below 10% body fat.
Planning on doing valor again next then restarting the 3 over again in order.

Thanks again coach!

*********************

I'm excited to write this email, because this will be the second military athlete program I have completed. The first being the Afghanistan pre deployment program. I am currently on a rest day anxious for week 4 of the Hypertrophyprogram. I have been following the meal plan and eating everything I can and can tolorate. As far as protien and peanut butter I just re supplied myself with the help of friends and family in the states. I wanted to get advice from the man himself, on what workout would be beneficial to keep gaining size and overall strength and durability.  I went from 134 to 148lbs. I recently scored a 300 on a pt test here in Afghanistan about a week ago with my 2 mile time sitting surely at 11:52. I'm happy with where I'm at for running that has always been part of a weekly schedule. What program(s) though would you recommend for me, whether it be part of LEA, MA, or MA it doesnt matter to me. Im actually looking into SWAT once I leave the military this next summer. Look forward to hearing from you!

Thank You,
- J
*******************


I am one week away from completing my third military athlete program and am once again more than satisfied with the results.  To date I have completed the body weight, skinny guy and am one week away from completing the 357 plan.  I am sure you get inundated with emails so as a refresher my initial goals were to increase strength and to add some mass.  I started at 158 and am now somewhere around 174 (I am 6'1" and 32 years old); so I am headed in the correct direction. I would like to eventually get back up to a weight of 190; where I was prior to training for/running a marathon a couple of years ago.  I have also seen strength gains via the 357 plan and feel fitter and healthier overall.
- P
*******************


You're a busy guy; I'll try to keep it short:  I'm a 5-year swat vet in Virginia and just finished the Hypertrophy Program for Skinny Guys. Great program.

I'm 5'10, 36 years old.
Pre-Skinny Guy workout weight: 169-173#
Post-Skinny Guy workout weight: 175-178#

Thanks,
- B

*********************

I recently used the Hypertrophy for Skinny Guys plan…it was awesome.  I added 7lbs of muscle over the month and saw some strength gains along the way.
Show More

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.