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Strength and Hypertrophy Workout Plan

The document outlines a 9-week strength training program consisting of 4 weekly workouts - OHP, squats, bench press, and deadlifts. Each workout focuses on either strength or hypertrophy and includes 4-5 exercises. The program progresses over multiple cycles by gradually increasing weights while maintaining or decreasing reps to promote strength or size gains. Deload weeks reduce volume and intensity every 9th cycle to allow for recovery.

Uploaded by

Youssef Amir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Topics covered

  • Workout Intensity,
  • Deloading,
  • Strength Training Techniques,
  • Progression Scheme,
  • Exercise Performance,
  • Muscle Hypertrophy,
  • Bench Strength,
  • Exercise Sets,
  • Fitness Tracking,
  • Body Composition
188 views10 pages

Strength and Hypertrophy Workout Plan

The document outlines a 9-week strength training program consisting of 4 weekly workouts - OHP, squats, bench press, and deadlifts. Each workout focuses on either strength or hypertrophy and includes 4-5 exercises. The program progresses over multiple cycles by gradually increasing weights while maintaining or decreasing reps to promote strength or size gains. Deload weeks reduce volume and intensity every 9th cycle to allow for recovery.

Uploaded by

Youssef Amir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Topics covered

  • Workout Intensity,
  • Deloading,
  • Strength Training Techniques,
  • Progression Scheme,
  • Exercise Performance,
  • Muscle Hypertrophy,
  • Bench Strength,
  • Exercise Sets,
  • Fitness Tracking,
  • Body Composition

Week 1

Monday - OHP Strength Sets Rep Range Example Report


Standing OHP 4 4 to 6 155 x 5, 5, 5, 5
Face pulls or rear delt flyes 4 8 to 10 15 x 10, 10, 10, 10
Lateral raises (chest supported or standing) 4 8 to 10 15x 10, 10, 10, 10
Close Grip Benchpress 4 8 to 12 185 x 8, 8, 8, 8
Pull-ups - one max set to failure 1 AMRAP 20
chin-ups - one max set to failure 1 AMRAP 15
Curls and triceps press downs superset 4 10 to 15
Tuesday -Squat Strength Sets Rep Range
Squats 5 4 to 6 295 x 4, 4,4, 4
Romanian Deadlifts with Dumbbells 4 10 80 x 10, 10, 10, 10
Leg Extensions 4 10 to 12 145 x 12, 12, 12, 12
Leg Curls 4 10 to 12 130 x 12, 12, 12, 12
Standing Calf Raises 4 15 4 pps x 15, 15, 15, 15
Abs 4 20+ decline sit-ups 3 sets of 30+
Thursday - Bench Strength Sets Rep Range
Flat Barbell Bench Press 4 4 to 6 185 x 6, 6, 6, 6
Incline Dumbbell Press 4 4 to 6 70 x 6, 6, 6, 6
seated arnold press 4 6 to 8 40 x 8, 8, 8, 8
Cable fly's or pec deck 4 10 to 12 15 x 12, 12, 12, 12
triceps pressdowns 3 10 to 15 85 x 15, 15, 15
Friday - Deadlifts Strength Sets Rep Range
Deadlifts 4 4 to 6 315 x 6, 6, 6, 6
one arm db rows 4 6 to 8 100 x 8, 8, 8, 8
seated cable rows or chest supported rows 4 6 to 8 140 x 8, 8, 8
Lat pull downs - neutral grip 4 6 to 8 140 x 8, 8, 8, 8
curls 3 6 to 8 37.5x 8, 8, 8
hammer curls 2 6 to 8 35 x 8, 8
Week 2
Monday - OHP hyper Sets Rep Range
OHP 4 10 to 12 95 x 11, 10, 10, 10
Rear delt flyes or facepulls 4 10 to 12 55x 12, 12, 12, 12
Lateral raises (chest supported or standing) 4 10 to 12 15 x 12, 12, 12, 12
Close Grip Benchpress 4 6 to 8 185x 8, 8, 8, 8
Pull-ups - one max set to failure 1 AMRAP 21
chin-ups - one max set to failure 1 AMRAP 14
Curls and triceps press downs superset 4 10 to 15
Tuesday- Squat Hyper Sets Rep Range
Squats 4 or 5 8 to 10 235 x 10, 10, 10, 10
Romaniand DL with Dumbbells 4 10 to 12 85 x 10, 10, 10, 10
Leg extensions 4 10 to 12 115 x 12, 12, 12, 12
Leg Curls 4 10 to 12 125 x 12, 12, 12, 12
Standing Calf Raises 4 15 4 pps x 12, 12, 12, 12
Abs 3 20 to 30 reps declince crunches w/ 50 lbs

Thursday - Bench Hyper Sets Rep Range


incline dumbbell press 4 10 to 12 70 x 10, 10, 10 ,10
decline barbell (flat if decline unavailable) 4 10 to 12 185 x 12, 12, 12, 12
arnold press 3 10 to 12 37.5 x 12, 12, 12
cable flies 4 10 to 15 15 x 12, 12, 12, 12
Triceps press downs 3 10 to 15 30 x 15, 15, 15
Friday - Deadlifts Hyper Sets Rep Range
Deadlifts 3 6 to 10 365 x 6, 6, 6, 6
one arm db rows 4 10 to 15 100 x 12, 12, 12, 12
seated cable rows or chest supported rows 4 10 to 12 140 x 12, 12, 145 x 12
Lat pull downs - neutral grip 4 10 to 12 57.5 x 12, 13, 13 65 x 12
curls 4 8 to 12 35 x 10, 10
hammer curls 3 8 to 12 30 x 12, 12

Strength Workouts - each cycle, try to progressively add weight


to lifts (1-3%) & avoid failure (follow example progression scheme below)

Hypertrophy Workouts - every cycle, try to progressively add weight


to lifts (1-3%) and avoid failure by 1-2 reps (follow example progression scheme below)

Example Strength Workout Progression Scheme (use this example for most exercises):
Week 1 Bench Press - 100lbs x 6, 6, 6
Week 2 Bench Press - 105lbs x 5, 5, 5
Week 3 Bench Press - 110lbs x 4, 4, 4

Week 4 Bench Press - 105lbs x 6, 6, 6


Week 5 Bench Press - 110lbs x 5, 5, 5
Week 6 Bench Press - 115lbs x 4, 4, 4

Week 7 Bench Press - 110lbs x 6, 6, 6


Week 8 Bench Press - 115lbs x 5, 5, 5
Week 9 Bench Press - 120lbs x 4, 4, 4

Example for Hypertrophy Workout Progression Scheme (use this example for most exercises):
Week 1 – One Arm Rows – 50lbs x 12, 12, 12
Week 2 – One Arm Rows – 55lbs x 11, 11, 11
Week 3 – One Arm Rows – 60lbs x 10, 10, 10

Week 4 – One Arm Rows – 55lbs x 12, 12, 12


Week 5 – One Arm Rows – 60lbs x 11, 11, 11
Week 6 – One Arm Rows – 65lbs x 10, 10, 10
Week 7 – One Arm Rows – 60lbs x 12, 12, 12
Week 8 – One Arm Rows – 65lbs x 11, 11, 11
Week 9 – One Arm Rows – 70lbs x 10, 10, 10

Deload by reducing weight by 30% and performing one less set

* Adjust workout days to fit your schedule but a 4 day per week schedule is recommended
*Write in your weights, sets and reps for each week in the space provided above
*Exercises may be switched out if desired as long as they target the same bodypart
*Every 9th cycle do a deload by reducing volume by one set for each exercise and reducing weight by 30% - use the same re
Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Week 5 Cycle 6 Cycle 7 Cycle 8

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

-ups 3 sets of 30+


Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8


runches w/ 50 lbs

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

Cycle 1 Weight/Sets/Reps Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8

12, 145 x 12
13, 13 65 x 12

t exercises):
reducing weight by 30% - use the same rep range - deload for one week only
Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17 De

Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17 De

Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17 De

Cycle 9 Deload Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17 De

Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17

Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17


Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17

Cycle 9 Cycle 10 Cycle 11 Cycle 12 Cycle 13 Cycle 14 Cycle 15 Cycle 16 Cycle 17


Cycle 18

Cycle 18

Cycle 18

Cycle 18

Cycle 18

Cycle 18
Cycle 18

Cycle 18

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