Harry's Hypertrophy Program Version H1A

Abstract: This program was developed and methodically produced based on Harrison S. McDermott’s personal knowledge and understanding of hypertrophy and strength gain. This program is NOT intended to be a typical program, or to be used as the pinnacle of power building training. This program is intended for the use of individuals who are beyond beginners, and well into the intermediate and potentially advanced end of the training spectrum.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Lying Leg Curl

Sissy Squat

Standing Calf Raise

Lower A

Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Machine)

Chest Supported Row (Machine)

Upper Day A

Sissy Squat (Weighted)

Reverse Nordic Curl

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Rear Delt Fly (Machine)

Full Body A

Deadlift (Barbell)

Incline Bench Press (Barbell)

Seated Row (Cable)

Full Body B

Hip Adductor (Machine)

Hip Abductor (Machine)

Upper Day 2 w/ Hips

Tricep Extension (Cable)

Chin-Up (Weighted)

Upper Day 3

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