Hypertrophy Program for Skinny Guys
$69.00
- Intense, 7-Week, 5 days/week training plan specifically designed to increase total body muscle mass
- Includes focused Chassis Integrity (functional core) training
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
PROGRAM DESCRIPTION:
The Hypertrophy Program for Skinny is an intense, 7-week, 5 day/week training cycle which focused on mass-building upper body meathead training – high volume bench presses, military presses, barbell curls, etc, with lower body mass-building exercises and volume – moderately loaded, high volume squat, hinge lifts, lunges, etc.
The focus this program in loading, exercise selection, volume and design is hypertrophy – or muscle mass building.
The program also chassis integrity (functional core) training, two days/week.
Week 7 in the plan is an unload/taper week.
This is Version 4 of the plan, Updated October, 2020.
Lower Body Mass / Upper Body Mass Super-Sets
Monday and Wednesdays in the plan feature lower body mass / lower body mass “super sets” where two exercises are paired together such as Walking Lunges and Bench Presses or Back Squats and Dumbbell Curls. The programming is purposely designed so just one exercise in each circuit deploys a barbell – the other exercises in the circuit deploy either dumbbells/kettlebells or a pull up bar. In this way athletes can efficiently work through these efforts.
Each circuit also includes a stretch or mobility drill, which is the athlete’s “working rest” between rounds.
Upper Body Press / Upper Body Pull Super-Sets
Tuesdays and Thursday in the plan feature upper body press / upper body pull “super sets” where two upper body exercises are paired together such as Bench Presses and Pull Ups or Dumbbell Military Presses and Bent Over Barbell Rows. Again, the programming is purposely designed so just one exercise in each circuit deploys a barbell – the other exercises in the circuit deploy either dumbbells/kettlebells or a pull up bar. In this way athletes can efficiently work through these efforts.
Each circuit also includes a stretch or mobility drill, which is the athlete’s “working rest” between rounds.
Schedule
- Monday: Lower and Upper Body Hypertrophy
- Tuesday : Upper Body Hypertrophy
- Wednesday: Chassis Integrity
- Thursday: Lower and Upper Body Hypertrophy
- Friday: Upper Body Hypertrophy
Required Equipment:
- Squat Rack, Bench, Pull Up Bar and Full Set of Kettlebells and/or Dumbbells
COMMON QUESTIONS
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
How long will the training sessions take?
60-70 minutes.
Can I see a sample of the training?
Click the “Sample Training” Tab to see the entire first week of programming.
What if I can’t handle the training volume at first?
Expect to be sore and fatigued for the first two weeks as your body accommodates to the programming. The volume needed to build muscle mass means intense programming.
Why isn’t any endurance or cardio in this plan?
Cardio/endurance will negatively affect the goal of the plan – building muscle mass.
Can I add endurance/cardio on my own?
Sure – but you won’t get as much muscle mass gain as you would if you followed the programming. Cardio/endurance negatively affect muscle mass gains.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What does “3/5x Pull Ups” mean? How about “15/25#”?
3/5x Pull Ups = Women do 3x Reps, Men do 5x Reps
15/25# = Women use 15 pounds, Men use 25 pounds
What about nutrition?
Here are our nutritional recommendations. In addition to these, if you are focused on increasing upper body mass, you may want to consider increasing your protein intake by drinking 1-2 Whey Protein Shakes per day. As well, increase your overall food intake – still eat “clean” following our nutritional recommendations – but increase the amount you eat daily. A great between-meal snack is an apple with almond butter or no-sugar peanut butter.
More Questions?
Email rob@mtntactical.com
Required Equipment
Required Equipment:
- Squat Rack, Bench, Pull Up Bar and Full Set of Kettlebells and/or Dumbbells
Sample Training
Below is Week 1 from the training plan:
********
MONDAY
SESSION 1
Obj: Total Body Hypertrophy
Warm Up:
3 Rounds
Training:
(1) 6 Rounds
- 8x Front Squat - Increase load rapidly each round until 8x is hard, but doable.
- 3/6x Pull Ups
- Hip Flexor Stretch
(2) 5 Rounds
- 12x Hinge Lift - Increase load rapidly each round until 12x is hard, but doable.
- 12x Kettlebell Floor Press - Increase load rapidly each round until 12x is hard, but doable.
- 5x Shoulder Dislocate
(3) 4 Rounds
- 15x Back Squat - Increase load rapidly each round until 15x is hard, but doable.
- 15x Seated Arnold Press - Increase load rapidly each round until 15x is hard, but doable.
- Pigeon Stretch
**********
TUESDAY
SESSION 2
Obj: Upper Body Hypertrophy
Warm Up:
3 Rounds
- 10x Hand Release Push Ups
- 3/6x Chin Ups
- 5x Push Ups
- 1/2x Pull Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds
- 8x Bench Press - Increase load rapidly each round until 8x is hard, but doable.
- 8x Renegade Row - Increase load rapidly each round until 8x is hard, but doable.
- 5x Shoulder Dislocate
(2) 5 Rounds
- 12x Military Press - Increase load rapidly each round until 12x is hard, but doable.
- 12x Alternating Dumbbell Curl - Increase load rapidly each round until 12x is hard, but doable.
- Hip Flexor Stretch
(3) 4 Rounds
- Gorilla Complex - Increase load rapidly each round until the complex is hard, but doable.
- Lat + Pec Stretch
**************
WEDNESDAY
SESSION 3
Obj: Chassis Integrity
Warm Up:
4 Rounds
- 10x Squats
- 10x Push Ups
- 5x In-Place Lunges
- 10x Sit Ups
- Instep Stretch
- 5x Shoulder Dislocate
Training:
(1) 15 Minute Grind ....
- 5x Kneeling Plate Half Moon @ 25/35#
- 5x Kneeling Keg Lift @ 16/20kg
- 5x Pull Up Bar Heel Tap
- 15/15 Standing Founder
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed time.
(2) 2 Rounds
*************
THURSDAY
SESSION 4
Obj: Total Body Hypertrophy
Warm Up:
3 Rounds
Training:
- (1) 6 Rounds
- 8x Back Squat - Increase load rapidly each round until 8x is hard, but doable.
- 4/8x Chin Ups
- Hip Flexor Stretch
(2) 5 Rounds
- 12x Walking Lunge - Increase load rapidly each round until 12x is hard, but doable.
- 12x Bench Press - Increase load rapidly each round until 12x is hard, but doable.
- 5x Shoulder Dislocate
(3) 4 Rounds
- 15x Front Squat - Increase load rapidly each round until 15x is hard, but doable.
- 15x Kneeling Curl to Press - Increase load rapidly each round until 15x is hard, but doable.
- Pigeon Stretch
**************
FRIDAY
SESSION 5
Obj: Upper Body Hypertrophy
Warm Up:
3 Rounds
- 10x Hand Release Push Ups
- 3/6x Chin Ups
- 5x Push Ups
- 1/2x Pull Ups
- Instep Stretch
- Lat + Pec Stretch
Training:
(1) 6 Rounds
- 8x Kettlebell Floor Press - Increase load rapidly each round until 8x is hard, but doable.
- 8x Barbell Bent Over Row - Increase load rapidly each round until 8x is hard, but doable.
- 5x Shoulder Dislocate
(2) 5 Rounds
- 12x Seated Arnold Press - Increase load rapidly each round until 12x is hard, but doable.
- 12x Power Curl - Increase load rapidly each round until 12x is hard, but doable.
- Hip Flexor Stretch
(3) 4 Rounds
- Gorilla Complex - Increase load rapidly each round until the complex is hard, but doable.
- Lat + Pec Stretch
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.
********************
Just a note of appreciation. I’ve been using your programming for several years since my time at West Point and in my Army career. The latest moment of great satisfaction with your programming was when my staff did a Hypertrophy for Skinny guys total body session with me. Most of us nearly puked from sheer volume and continuous grind of that program. Now they dread when I run PT. It’s awesome!
Our Stuff Works. Guaranteed.
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