Glo Up 12 week Muscle Hypertrophy Program

Glo Up 12 week Muscle Hypertrophy Program

 Muscle hypertrophy is an increase in size of skeletal muscle through a growth in size of its component cells. This program has been developed to help people looking to increase their mass. In 12 weeks you will see your muscles develop in size as well as an improvement in strength. The basis of this program to to overload your muscles progressively which will end in results if you dedicate yourself to the program. The Glo Up Never Stops... So let's get started.

 

 

Week 1-3

Monday- Legs & Abs

5 minute stretch

Leg Press 4 sets of 8-12 reps at 75% maximum weight

Rest for 60 seconds between each set

Dead lift 4 sets of 8-12 reps

Rest for 30 seconds between each set

Dumbbell Bulgarian Squat 3 sets of 8-12 rep each leg (choose your weights)

Rest for 30 seconds between each set

Sitting Leg curls 3 sets 8-12 reps

Rest for 60 seconds between each set

Weighted Calf raises 4 sets of 8-12 reps

Rest for 60 seconds between each set

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill

Doing cardio right after weights is more efficient than doing it before weights. The reason being is that weight lifting doesn’t deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you go.

Wednesday- Chest & Arms

5 minute stretch

Barbell Bench Press- 4 sets of 8-12 reps at 75% maximum weight

Rest for 60 seconds between each rep

Incline Dumbbell Bench Press 4 sets of 8-12 reps

Rest for 60 seconds between each rep

Cable Pull Downs 4 sets of 8-12 reps

Rest for 60 seconds between each rep

Bicep Curls 4 sets of 8-12 reps

Rest for 60 seconds between each rep

Tricep Extensions 4 sets of 8-12 reps

Rest for 60 seconds between each rep

Drag curls with hold 4 sets of 8-12 reps

Rest for 60 seconds between each rep

10 minutes on the treadmill

Friday-Shoulders & Back

5 minute stretch

Bent rows 4 sets of 8 reps

Rest for 30 seconds between each rep

Barbell raises 4 sets of 8 reps

Rest for 60 seconds between each rep

Military press 4 sets of 8 reps

Rest for 60 seconds between each rep

Wide grip lat pull downs 4 sets of 8 reps

Rest for 60 seconds between each rep

Bent barbell rows 4 sets of 8 reps

Rest for 60 seconds between each rep

Cuban Press 4 sets of 8 reps

Rest for 60 seconds between each rep

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill 

 Week 4-8

Main Focus: Increasing the weight as well as the reps, as well as introducing barbell squats which really focusing on increasing size in the quadriceps and especially the glutes. Supersets will also be introduced as well. They are beneficial for 3 reasons:

1.      Saves time because there is less of a rest period but the client is getting more work in.

2.      It’s great for cardiovascular strength.

3.      Raises growth hormones. For people trying to gain size, this is ideal.

For the supersets I would like at a lower weight.

The first three weeks the client should start to be developing strength. For weeks 4-8, I want to add on more work so that his body isn’t just getting used to the workout. Also at the end of week 5, I will be looking to test the clients 1rm.

Flexibility is still important because he is still running. I want to continue with a thorough stretching routine and training 3 days a week.

Also in this period of time I would like to have the client choose his active rest on Thursdays.

 

Monday- Chest & Arms

Barbell Bench Press 4 sets of 6 reps 80% maximum weight

Rest for 60-90 seconds

Close grip Barbell Curl

·         Drag curls 4 sets of 10 reps

Rest for 60-90 seconds

Incline Dumbbell Press 4 sets of 8-12 reps

·         Dumbbell flys 4 sets of 8-12

Rest for 60- 90 seconds

Hammer press 4 sets of 8-12

·         Close grip barbell bicep curls

Rest for 60-90 seconds

10 minutes on the treadmill

Wednesday- Legs

5 minute stretch

Barbell squat 4 sets of 5 reps at 80% maximum weight

60-90 second rest between each set

Leg Press 4 sets of 8-12 at 80% maximum weight

·         Standing Calf raises 4 sets of 8-12 reps

60-90 second rest between each set

Leg Curls 4 sets of 8-12 at 80% maximum

·         Seated Calf raises 4 sets of 8-12

Leg Extensions 4 sets of 8-12 at 80% maximum

·         Superset lunges 4 sets of 8-12 reps

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill

Friday- Shoulders & Back

5 minute stretch

Overhead Press 4 sets of 8-12 reps 80% maximum strength

Deadlift 4 sets of 8-12 reps

·         Pullups 4 sets 6 reps

Seated Cable Rows

·         Wide Grip Pulldowns behind the neck 4 sets of 8-12

Dumbbell Lat Raises 4 sets of 8-12 reps

·         Dumbbell shrugs 4 sets of 8-12

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill 

Week 9-12

In weeks 9-12 you will be training 3 days a week. At this point in your training, you have  developed a lot more strength and more size. I would like to drop the amount of reps but increase weight up to 90%. This is the final push. We’re getting closer to your goal and the increase in weight with low reps is all about increasing the size. I stress a thorough stretching session while also on Thursdays having an active rest day. For rest in between sets I would like 1-2 minutes of rest.

Monday- Shoulders and Back

Barbell Clean Jerk 4 sets of 3-5 reps at 90%

Standing Barbell Snatch 4 sets of 3-5 reps at 90%

·         Dumbbell Shrugs 4 sets of 5 reps (keep light)

Dumbbell Row 4 sets of 3-5 reps at 90%

·         Dumbbell squat

Cable Good Morning 4 sets of 3-5 reps

·         Shoulder press machine 4 sets of 5 reps

Cable Raises 4 sets of 3-5 reps

·         Pullup 3 sets of 5 (can be assisted if needed)

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill

Wednesday- Chest & Arms

Barbell Bench Press 4 sets of 3-5 reps 90% maximum weight

Close grip Barbell Curl

·         Drag curls 4 sets of 3-5 reps

Incline Dumbbell Press 4 sets of 3-5 reps

·         Dumbbell flys 4 sets of 3-5

Hammer press 4 sets of 3-5

·         Close grip barbell bicep curls

10 minutes on the treadmill

Friday- Legs

Back Squats 4 sets of 3-4 reps at 90%

Leg Press 4 sets of 3-5 reps at 90%

·         Calf Raises 3 sets of 3-4

Barbell Clean 4 sets of 3-5 reps

·         Bulgarian Squats 4 sets of 3-5 reps

Leg Extension 4 sets of 3-5 reps

·         Leg Curls 4 sets of 3-5 reps

Finish with abs and cardio

Half boats for 1 minute

Russian twists for 25 times each side

Flutter kicks for 1 minute

Planks for 1 minute

10 minutes on the treadmill

Nutrition  

Since you are looking to gain weight you need to have a larger intake in calories. 

Here is a list of options for the different nutrients the client will need.

Protein

·         Beef

·         Skinless poultry

·         Pork

·         Bison

·         Ground meats

·         Game meats

·         Tilapia

·         Tuna

·         Salmon

·         Sardines and other small canned fish

·         Ricotta cheese (whey)

·         Cottage cheese (casein)

·         Low-fat paneer

·         Greek yogurt

·         Egg whites

·         Whole eggs

·         Soy/tofu

·         Plant-based protein

·         Whey protein

Carbs

·         Quinoa

·         Brown rice

·         Whole grains like bulgur or spelt

·         Raw or cooked vegetables

·         Whole, raw fruit

·         High-fiber bread

·         Oats

·         Muesli

·         Potatoes

·         Sweet potatoes

·         Salad greens

·         Green vegetables

Fats

·         Extra-virgin coconut oil

·         Olive oil

·         Canola oil

·         Avocados and avocado oil

·         Nuts and seeds

·         Fatty fish

·         Natural nut butters