Effective Hypertrophy Workout Routine

Are you looking for a new routine to challenge your muscles, and want to be in the gym every day?
Give this one a try.
It's a hypertrophy five day split consisting of intense back to back workouts that will tear muscle fibers and force your muscles into growth! And of course there is a two day rest period.

• Day 1 - chest, abs
• Day 2 - back
• Day 3 - legs
• Day 4 - shoulders, traps, abs
• Day 5 - arms
• Day 6 - rest
• Day 7 - rest

Day One Workout

1. Incline Bench Press - 4 sets of 8 reps
2. Flat Barbell Bench Press - 4 sets of 8 reps
3. Incline Dumbbell Press - 4 sets of 8
4. Pec-deck - 4 sets of 10 reps
5. Crunches - 3 sets of 30 reps
6. Leg Raise - 3 sets of 30 reps

Day Two Workout

1. Barbell Row - 4 sets of 8 reps
2. Pull ups - 4 sets of 10 reps
3. Dead lift - 4 sets of 8 reps
4. Seated Cable Rows - 3 sets of 8 reps
5. Hyper extension - 3 sets of 20 reps

Day Three Workout

1. Squats - 4 sets of 10 reps
2. Dumbbell Lunges - 4 sets of 10 reps
3. Leg Extensions - 4 sets of 10 reps
4. Hamstring Curls - 4 sets of 10 reps
5. Calf Raises - 4 sets of 12-15 reps

Day Four Workout

1. Dumbbell Shoulder Press - 4 sets of 8 reps
2. Dumbbell Lateral Raises - 3 sets of 8 reps
3. Dumbbell Rear Lateral Raises - 3 sets of 8 reps
4. Shrugs - 4 sets of 10 reps
5. Crunches - 3 sets of 30 reps
6. Leg Raises - 3 sets of 30 reps

Day Five Workout

1. Close Grip Bench Press - 3 sets of 8 reps
2. Skull Crushers - 3 sets of 8 reps
3. Cable Push downs - 3 sets of 8 reps
4. Barbell Curls - 3 sets of 8 reps
5. Dumbbell Curls - 3 sets of 8 reps
6. Concentration Curls - 3 sets of 8 reps

Contraindications:

• This workout routine is not for beginners, this is a routine for intermediate and advanced lifters.You will make much faster progress on a full body beginner routine if you're indeed a beginner, this routine is suited for more experienced individuals.
• This routines aim is hypertrophy, it will not build as much strength as for example a 5x5 routine.

Abs are trained twice a week, since they are a weaker muscle group in most people.Try to increase the weight every week.Rest two minutes in between sets and three minutes in between exercises.
Ask any questions you might have in the comment section bellow.

Good luck!

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Chris Jones Workout Routine For Size

Beast Mode Jones

Since my Matt Ogus workout routine post became quite popular,I though "why don't I make one for his arch nemesis Chris Jones".

A lot of people are trying to find the exact routine, the problem is that Chris changes his routine on a monthly(sometimes even weekly) basis, so it's pretty hard to pinpoint his actual routine most of the time.

But I did my best to get it all in order, keep in mind this isn't his actual current routine, it's from a few months back, I'm sure he made some changes, but the "core" should be the same.

What to expect.

• Volume.If you've watched the POG channel, you know that they always mess with extremely high volume, so if you're afraid of work this routine isn't for you;
• Drop sets, Pyramid sets, Super sets, Pre-Exhaust sets, Going to failure, Forced Reps, Curls for the girls this routine has it all.Chris has always been a believer in the hard work mindset and everything I've listed above "Don't complain about lack of results if you did not work for em"C.Jones;
• And of course, last but not least, expect results;

The Routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3 sets 10-12 reps(knee warm-up, pump and pre-exhaust quads)
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3 sets 8-12 reps	Super Squats 4 sets of 8 reps
Flat Hammer Press 3 sets 8-12 reps	Leg Press 4 sets of 8-10 reps
Cable Crossover 4 sets 10-15reps	Dumbbell Stiff Leg Deadlift 5 sets 8 reps
Cable Upright Row 4 sets 8-12 reps	Shoulders
Shrugs 4 sets 8-12 reps	Dumbbell Press 4 sets 4-8 reps
Back&Forearms	Side Laterals 3 sets 15 reps
Barbell Rows 3 sets 6-10 reps	Seated Side Laterals 3 sets 15 reps
Cable Rows 3 sets 8-12 reps	Front Raises 3 sets 6-8reps
T-bar Rows 3 sets 6-10 reps	Rear Delt Flies 3 sets 10-12 reps
Hammer Rows 3 sets 8-12 reps	Rear Dealt Machine 3 sets 10-15 reps
Weighted Pullups 3 sets of 6-10 reps	Arms:
Close Grip Pulldowns 3 sets 6-10 reps	CGBP & Barbell Curls 4 sets 8-10 reps Superset
Pullover Machine 3 sets 10-12 reps	Dips & Preacher Curls 4 sets 8-10 reps Superset
Rack Pulls/Weighted Hyper-extensions 3 sets 6-10 reps	Overhead Triceps Extensions & Hammer Curls 4 sets 10-12 reps Superset
Forearm Wrist Curls 3 sets 10-15 reps	One Arm Pressdowns & Reverse Curls 4 sets 10-12 reps Superset
Reverse Wrist Curls 3 sets 10-15 reps

Monday – Chest  

Tuesday- Back

Wednesday  

• morning – Legs  
• night - Shoulders

Thursday -Off

Friday-Arms

Saturday- Legs

Sunday – Off

Super sets

• Doing two exercises back to back, without any rest in between.

Drop sets

• Reducing weight after failure to be able to do more reps with lighter weight.

Example:A person is performing barbell curls with 50lbs, once that person can't do any more repetitions without compromising form the weight is reduced to 40lbs and the set continues.
-In this routines dropsets the weight should be reduced twice.

Pyramid sets

• A progression from lighter high repetition sets to heavier lower rep sets.With weight being added every subsequent set.

Example:
1st set:200lbs 12 reps
2nd set:210lbs 9 reps

3rd set:220lbs 6 reps

Warm-up

Always warm-up before starting your workout.
A good warm-up would be 3-5 minutes of light stretching and 3-5 sets of 10 reps with very light weight of
your first compound exercise.

What about abs?

Do 3 sets of your two favorite ab exercises at the end of leg/shoulder day.

Do's and Don'ts

• Do not run this routine if you're a beginner, this is an advanced routine, it's definitely not a routine for beginners.There are many routines out there that are much better suited for beginners and will provide faster and safer results.
• Do not skip workout days, this is an obvious one, yet I'll say it again.You can't expect to get results if you skip every second workout.
• Don't skip rest days.
• You can add an additional exercise for a lagging muscle group.
• Use good form on all exercises.
• Make sure you're getting enough sleep.

Supplements:

• Creatine Monohydrate
• BCAAs
• Protein Powder
• Multivitamin

Keep in mind these aren't mandatory, if you're already getting enough protein from your diet you might not need to buy a tub of protein powder, the same goes for the multivitamin.
You can and will build muscle without them.

Comments and recommendations

• For this routine to be effective you should be in a caloric surplus and you need to have your protein in check.
• Since this routine has so much volume deload weeks must be done often and taken seriously.
• Just because you're on CJs routine doesn't mean you'll look like him, everyone is different and to be honest this routine is best suited for Chris himself. So find your weak points and take care of them, as I mentioned earlier you can add an extra exercise for a lagging muscle group. Do it.
• If you find yourself struggling with the amount of volume, don't worry about it. After a short period of time your body will adapt.(that is of course if you're an experienced lifter, again this is not a routine for beginners).
• With this routine you'll be hitting your muscles from so many angles that you'll be pretty much destroying as much muscle fibers as possible every workout. In other words this is a great workout routine for hypertrophy and sheer size. For that reason it is best done during the bulking season.

Good luck!

(sources:POG)

An easily printable version of the routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3x10-12
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3x8-12	Super Squats 4x8
Flat Hammer Press 3x8-12	Leg Press 4x8-10 reps
Cable Crossover 4x10-15	Dumbbell Stiff Leg Deadlift 5x8 reps
Cable Upright Row 4x8-12	Shoulders
Shrugs 4x8-12	Dumbbell Press 4x4-8 reps
Back&Forearms	Side Laterals 3x15 reps
Barbell Rows 3x6-10	Seated Side Laterals 3x15 reps
Cable Rows 3x8-12	Front Raises 3x6-8reps
T-bar Rows 3x6-10	Rear Delt Flies 3x10-12 reps
Hammer Rows 3x8-12	Rear Dealt Machine 3x10-15 reps
Weighted Pullups 3x6-10	Arms:
Close Grip Pulldowns 3x6-10	CGBP & Barbell Curls 4x8-10 Superset
Pullover Machine 3 sets 10-12	Dips & Preacher Curls 4x8-10 Superset
Rack Pulls/Weighted Hyper-extensions 3x6-10	Overhead Extensions & Hammer Curls 4x10 Superset
Forearm Wrist Curls 3x10-15	One Arm Pressdowns & Reverse Curls 4x 10-12 Superset
Reverse Wrist Curls 3x10-15

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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)

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