Simple But Effective Hypertrophy Cycle

[TigerAce01]

I've been thinking this over in my head for the past week or so, trying to find the perfect blend of volume and intensity for a great training plan for a hypertrophy phase after I completed my powerlifting meet. This program is brutal, simple, and effective. I followed a small variation of it before my meet peak cycle. It blends 5/3/1, the Boring But Big template, speed work, and overall volume. Don't be fooled, it is hard when done right.

This is especially made for beginner to intermediate lifters looking to gain mass while maintaining and gaining strength.

6 Week Hypertrophy Cycle

Military Press – 5/3/1 Sets
-ss- Band Pullaparts
Bench w/ Mini Band – 5x5
Curls – 3x10
Band Pushdowns – 3x10

Deadlift – 5/3/1 Sets
Squat – 5x10 @ 50% of Training Max
Reverse Hypers – 3x12-15

Bench – 5/3/1 Sets
-ss- Lat Pulldowns
Press – 5x10 @ 50% of Training Max
Band Face Pulls – 3x12-15

Squat – 5/3/1 Sets
Deadlift w/ Deficit – 5x5
DB Rows – 5x10 -or- Warmup 2-3 sets, then Kroc rows

For 5x5 sets: Start with 80% of Training Max and increase weight by 5lbs on bench and 10lbs on deadlift each training session.

For 5x10 sets: Increase weight by 10% of TM upon completion of 3rd week. Repeat with added weight as outlined above. 7th week is deload. On this 7th week, complete only deload 5/3/1 and 3x10 instead of 5x10. No other accessory work.

I suggest repeating this 6 week cycle 2-3 times.

-Ace