T Nation

Hypertrophy ONLY Routine?

I posted a thread here without much success:

I have been lifting for 6 years, mostly a mix of strength and hypertrophy. I was looking for suggestions for a routine/program/split where all exercises are in the 8+ rep range targeting hypertrophy almost exclusively. Do you guys have any suggestions for me? I cannot train for “strength” per say anymore but instead using progressive overload in the 8+ rep range.

I’d like to still train 5-6x per week though. 1-2x per muscle group per week.

Thanks and Happy New Year!!

It not that hard dude, I dont have a program from online that fits those guide lines, but maximal hypertrophy happens with TUT between 40-70 seconds in a set. you can do an upper, lower split. push, pull, legs split. a chest back, arms, legs splits etc… and just make sure that the reps and tempos are in at least close to 40+seconds/set

Ill give an example if you like, this one would be for a chest+back day.

A1: Incline bench press 6/10 with a 3020 tempo (so 3 seconds down, no pause at the bottom, 2 seconds to raise the weight, no pause at the top for a total of 5 seconds/rep)

Rest 75 seconds

A2: Pull ups/pull down 6/10 3020

B1: Flat DB press 3/8-12 3010

Rest 60 seconds

B2: Chest Supported Row 3/8-12 3010

Rest 60 seconds

B3: Face-pulls 3/8-12 3010

All of those sets are between 40-60 seconds of tension, so obviously very light weights would need to be used, but that is what a hypertrophy ONLY routine COULD look like.

So i would say, either make your own, or edit a program that you already like to get greater TUT.

All the best !

This…

also some great ideas her…

I’m a little confused why you feel you need an online program. It seems from you post that you already know what you want to do; so why not just do it?

Split the body into 5-6 workouts (there are lots of ways you can do this depending on your desired frequency and/or muscular priorities/weak points), pick 3-4 exercises for the big muscles and 2-3 for the smaller ones, stick to the 8+ rep range for all exercises, maybe throw in some prehab stuff at the ends of your workouts if you want. And there you go, a workout with all the things you wanted.

[quote]Sentoguy wrote:
I’m a little confused why you feel you need an online program. It seems from you post that you already know what you want to do; so why not just do it?

Split the body into 5-6 workouts (there are lots of ways you can do this depending on your desired frequency and/or muscular priorities/weak points), pick 3-4 exercises for the big muscles and 2-3 for the smaller ones, stick to the 8+ rep range for all exercises, maybe throw in some prehab stuff at the ends of your workouts if you want. And there you go, a workout with all the things you wanted.[/quote]

Makes sense. I sat down and made this:

Day 1: Chest

Incline BB Bench 3x8-12
Flat DB Bench 3x8-12
Weighted Dips 3x10
Cable Crossovers 3x15
Push-ups 3xfail

Day 2: Back

Weighted Pull-up 3x8-10
Close Grip Pulldown 3x10
Wide Grip Seated Cable Row 2x10
Barbell Row 3x8
Weighted Hyperextension 3x10
DB Pullover 2x12

Day 3: Legs

Back Squat 3x8-10
Front Squat 2x10
Lying Leg Curl 3x12
Stiff Leg Deadlift 3x8
Leg Extension 2x20
Seated Calf Raise 3x12
Standing Calf Raise 3x12
Walking DB Lunge 1x10

Day 4: Shoulders

Cable X’s 3x10
Standing BB Military Press 3x8
DB Front Raise 3x12
DB Side Laterals 3x12
DB Rear Delt Row 2x12
BB Shrug 2x12

Day 5: Arms

BB Curl 3x12
V-Bar Pushdown 3x12
DB Curl 3x10
Close Grip Bench Press 3x10
Biceps Cable Row 2x15
Overhead cable triceps extension 2x15

Abs every other day. HIIT 2x per week.

Look ok?

Looks fine.

Now go actually implement it for a couple of months and don’t forget to give your body the fuel and building blocks it requires (aka food) to allow you to progress. At the end of those couple months you should be in a better place to assess what did and didn’t work for you (maybe certain exercise really worked the muscles and others didn’t, maybe you felt there was too much or too little volume, etc…).

Then you can either continue with the workout as is, or try making some tweaks like changing the split slightly or perhaps the order of the days/body parts (for instance you get tired of always having to compete with everyone for the bench on Mondays and instead decide to do legs or back on Mondays, or you feel like by the time you get through chest day and back day you don’t have the energy to really hammer legs, etc… again, trial and error) and see how you like that.

Good luck