Men’s Strength Training and Hypertrophy

This intermediate level program is designed for men looking to improve their overall strength and muscle size. 

Eating in a slight calorie surplus will be optimal during this program. You should be looking to add weight (~2.5-5lbs/week - upper; ~5-10lbs/week - lower) every week. Pick an itial weight that is challenging, but not impossible, for the listed rep ranges. While maintaining impeccable form. 

Each workout has varying rep ranges to prioritize both strength and hypertrophy.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Eccentric Push Up

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Cable Crossover

Chest Fly (Machine)

Skull Crusher

Single Arm Tricep Extension (Cable)

Chest and Triceps

Plank

Deadlift (Barbell)

T-Bar Row

Wide Grip Lat Pulldown

Seated Row (Cable)

Preacher Curl (EZ Bar)

Concentration Curl

Chin-Up (Bodyweight)

Upper - Back and Biceps

Walk

Rest/Cardio

Squat (Barbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Standing Calf Raise

Quads, Hamstrings, Calves

Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Upright Row (Cable)

Lateral Raise (Cable)

Russian Twist (Dumbbell)

Hollow Hold

Leg Raise (Captain's Chair)

Shoulders and Abs 

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