Strength and Hypertrophy Workout Routine

So it's 22.12.12 we aren't dead yet, pretty much nothing has changed, so why don't we change our workout routine.
Today I'm going to share with you a great workout routine that I'm currently running, let's get started!

Manlet of Peace - Matt Ogus

So if you're anything like me, you want the best of both worlds, you want to get good strength and muscle mass gains at the same time.Most workout routines are concentrating on one or the other, the thing is i want BOTH. And I'm pretty sure most of you feel the same way.I heard about this routine from Matt Ogus, and i decided to try it out, i was looking for a change.I've kept you waiting long enough, let's get to the point.

This workout routine consists of two circuits:

A hypertrophy circuit and a strength circuit.Each circuit can be completed in two different ways.The first option is to complete each circuit in 8 days, and the second option is 2 weeks per circuit.

Four Weeks Variation
Hypertrophy circuit		Strength circuit
Legs A	Legs B	Legs A	Legs B
Day Off
Push A	Push B	Push A	Push B
Day Off
Pull A	Pull B	Pull A	Pull B
Day Off
Day Off
Week 1	Week 2	Week 3	Week 4

Deload week after 4th week.

Sixteen Day Variation
Hypertrophy circuit	Strength circuit
Legs A	Legs A
Push A	Push A
Pull A	Pull A
Day Off	Day Off
Legs B	Legs B
Push B	Push B
Pull B	Pull B
Day Off	Day Off
Start Strength circuit	Start Hypertrophy circuit

Deload after 4th week.

How do I know which one is for me?

The sixteen day variation is for you if:

• You have been training for a couple of years or more and you've got really good recovery.
• You're getting enough quality sleep every night.
• You're not under big amounts of stress everyday.
• You're having very good nutrition.
• You are looking for more intensity.

The four week variation is for you if:

• You started working out recently.
• You're stressed out.
• You're unable to get enough sleep every night.
• Your nutrition is not perfect.
• You're showing signs of over training.
• You're having a very physical demanding job/sport.

Remember sometimes less is more, if you're unable to recover quickly enough using the sixteen day variation you will only hinder your strength and mass gains.So make sure you're choosing the right one.

Okay so now that you've decided on which variation you're going to be using, let's get to the workouts.

Hypertrophy workouts:	Strength workouts
Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12	Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12
Legs B Sumo Deadlift: 6 sets 6-8 Front Squat: 3 sets 8-10 Leg curls: 4 sets 10-15 Hack Squats: 4 sets 10-12 Calf Raise: 3 sets 8-10	Legs B Sumo Deadlift: 5 sets of 4-6 Front Squat: 3 sets of 6-8 Leg Curl: 3 sets of 10-12 Hack Squat: 3 sets of 8-10 Standing Calf Raise: 3 sets of 6-8
Push A Incline Bench press: 4 sets of 6-8 Bench Press: 4 sets of 8-10 Dips: 3 sets of 10-12 V-Bar Push downs: 3 sets of 12-15	Push A Incline Bench press: 3 sets of 4-6 Flat Bench press: 3 sets of 6-8 Weighted Dips: 3 sets of 8-10 V-Bar Push downs 3 sets of 10-12
Push B Flat DB Bench press: 4 sets of 6-8 reps Overhead Press: 4 sets of 8-10 reps Decline Barbell Bench press: 3 sets of 10-12 reps Decline EZ Bar Skull crushers: 3 sets of 12-15 reps	Push B Flat DB Press: 3 sets of 4-6 Military Press (OHP): 3 sets of 6-8  Decline Bench Press: 3 sets of 8-10 Decline EZ Bar Skull Crushers: 3 sets of 10-12
Pull A Underhand Pendlay row: 4 sets  of 10-12 Underhand Lat Pull down: 5 sets of 10-12 Barbell Curls: 5 sets  of 10-12 Dumbbell Lateral Raises: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull A Underhand Pendlay Row: 4 sets of 6-8 Underhand Lat Pulldown: 4 sets of 8-10 Close Grip Barbell Curl: 4 sets of 8-10 DB Lateral Raises: 4 sets of 10-12 Face Pulls: 4 sets of 10-12
Pull B Chin ups, underhand grip: 4 sets of 8-10 Cable Row 5 sets of 10-12 Seated DB Curl: 5 sets of 10-12 Cable Lateral Raise: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull B Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10.

What you should not do:

• Do not remove/alter any of the exercises in the workout routine.(This can be done only if you're injured/unable to perform a certain exercise)
• Do not Skip deload weeks.
• Do not Skip rest days.
• Do not slack on your nutrition.
• Make sure you're getting enough sleep every night.

What you can do:

• You could add a maximum of one additional exercise with a low number of sets for a lagging muscle group(example:I want to better my lower biceps so i will add 2 sets of preacher curls after my biceps exercises)

Contraindications

• This workout routine is not suitable for beginners or people that are returning to the gym from a long break.
• Make sure you consult your Physiologist/Personal trainer before starting this workout program.

Good luck!

(sources:http://www.youtube.com/user/flexforall2 , t-nation.com)