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