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Power/Hypertrophy Program by Matt
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Default Power/Hypertrophy Program by Matt - 04-21-2010, 09:58 AM

by Matt Burttram



Power/Hypertrophy and how Matt recommends setting up for a 4-day/wk:

Day 1-Lower Power
Day 2-Upper Power
Day 3-Off
Day 4-Lower/Hypertrophy
Day 5-Upper Hypertrophy

You can keep the split just like this or you can split up your upper body. Hereís some options.

Day 4-Lower body Hypertrophy / session 2 later in the day Back
Day 5-Chest,Shoulder/ session 2-Arms

Or

Day 4-Quads/ session 2 Hams/Calves
Day 5-Chest,Shoulders,Triceps/ session 2- Back, Traps, Biceps

As you can see there are numerous ways to set it up, just do whatever you are most comfortable with.

Now as far as volume, I would start low and build up as your body gets adjusted. Hereís what I do
Chest-8-9 sets
Shoulders-6 sets
Arms-6 sets
Quads-10 sets
Hams-4-6 sets
Calves-6-9 sets
Back-8-10 sets

This is just a guideline. Sometimes I do more it just depends on time, recovery, and diet. When picking exercises think of ones that will benefit you! What is the purpose of doing this lift? Will it assist one of my lifts, is it to put on size, etc etc

Cutting? If so make sure to consume the majority of your carbohydrates pre/post workout and also in the morning. Are you having a high carb day? If so I would put it either on your first power day to ensure plenty of energy or after your last hypertrophy workout to refill all of your glycogen levels that have been depleted. I would try and do cardio on your off days from working out because the workouts are going to be very demanding.




Now as far as your power progression, this is how I set mine up.

Week 1- I shoot for a 5 rep max
Week 2- I try and beat that max
Week 3-Deload(Use 70-80% of 5 rep max)
Week 4-90% of 5 rep max(I do 3 sets on a cut and 5 on a bulk) If arms I stick with 3 sets regardless
Repeat

Week 3 is a deload and you will leave the gym feeling like you could do more, but remember you should because it is basically a working break(If that makes sense)

Week 4-This will get tough as you progress and get stronger on your lifts. I do more sets on a bulk because I am taking in more calories and I recover better from the workouts.

For your lifts stick with them for a couple training cycles. Once you stall and are not progressing then switch in a different exercise.

Here is a typical Power workout for me:
Upper Body:
Chest-Flat DB
Triceps-Close Grip Bench
Back-Rack Chins
Shoulders-Barbell Press
Traps-Barbell Shrug
Biceps-Barbell Curl(Optional)

Lower Body:
Squats
Deadlifts or Romanian Deadlifts
Standing or Straight Leg Calf Raise

Last edited by RickB; 04-21-2010 at 10:23 AM.
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Default 04-21-2010, 01:19 PM

You can also run a 5 day training split as well. I prefer it.

Day 1-Lower Power
Day 2-Upper Power
Day 3-Off
Day 4-Legs Hypertrophy
Day 5-Push Hypertrophy(Chest,Shoulders,Triceps)
Day 6-Pull Hypertrophy(Back,Biceps,Traps)
Day 7-Off

Or(And this is what I am currently running

Day 1-Chest/Back Hypertrophy
Day 2-Legs Hypertrophy
Day 3-Shoulers/Arms
Day 4-Off
Day 5-Upper Power
Day 6-Lower Power
Day 7-off


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Default 04-21-2010, 03:20 PM

Good stuff Matt.


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Default 04-21-2010, 04:02 PM

great set up matt
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Default 02-19-2011, 04:49 PM

I really like this program, Matt! I was thinking that a few months out from now I wanted to take a shot at power, and I think this will be a great way to introduce myself to it when I do.

Thanks!


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