NGC hypertrophy

Norberto Garcia Cabrera

Add muscle mass while maintaining your strength. Good for novice and some intermediate lifters.
The idea is to start with 8 reps in most exercises and progress up to 12, then add some weight and start again from 8. Slow and steady, no need to rush. Sets can be from 3 to 5 but I prefer to start with 5 and keep it that way.
The weight can stay the same for as long as it takes, but don't lower it. 
It can be a $hitload of volume at some point but it helps to build endurance alongside strength.
The rest should be between 30 seconds to 2 minutes. Preferably no more that that since I like to save some time and keep my heart rate up.

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Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Lat Pulldown

Single Arm Iso Row

Bicep Curl (Dumbbell)

Upper (chest, back and biceps)

Squat (Barbell)

Zercher Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Single Leg Calf Raise

Lower (Quads focused)

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Extension (Cable)

JM Press

Lu Raise

Upper (shoulder and triceps)

Deadlift (Barbell)

Single Leg Romanian Deadlift

Bent Over Row (Barbell)

Hamstring Curl

Lower (Hamstring focused)

These ones can be done on any of the other days (preferably) but also can be done on a separate day.

1 reviews for NGC hypertrophy

Norberto Garcia Cabrera