Hypertrophy: Free Workout

What is hypertrophy?

This little concept is hugely important to understand if you're thinking about committing to a new workout plan. Do you want to gain size? Do you want to lose weight? Do you want to add definition to your body? Hypertrophy is the answer.

Watch the video for more. And don't forget to try out the workout I designed for the ultimate bulk.


(Weeks 1-3: 4 sets of 10-12 reps - Weeks 4-6: 4 sets of 4-6 reps)


Chest + Shoulders

Bench Press
Dumbbell Incline Press
Dumbbell Flyes
Dumbbell Lateral Raises
Dumbbell Shoulder Press

Legs + Triceps

Barbell Squat
Calf Raises
Leg Curls
Rope Pull Downs
Over Head Dumbbell Triceps Press

Back + Biceps

Low Cable Row
Wide Grip Pull Up
Dumbbell Alternating Curls
Hammer Curls
Barbell Curls


Tips for the Best Bulk:

Write it down.

Make sure you’re keeping track of how much weight you’re working with, so you can push yourself and up your weight during your next workout.

Keep Rest Time Strict.

60-90 seconds rest. Period. The end. Don’t get distracted. You’re goal with hypertrophy is to fatigue your muscles so that they can grow. Don’t forget that.

Fuel Your Body.

Remember that your food intake is hugely important. The food you eat is what helps your muscles repair, grow and get bigger. Eat high quality food.


Final Thoughts:

Take it slow. And be smart about your form. Make sure you’re comfortable with the exercise before you push yourself with heavier weight.

For the first 3 weeks repeat this workout with 10-12 reps at moderately heavy weight. For the next 3 weeks, focus on lifting heavy weight for 4-6 reps. 

Keep you heart rate up and finish with some light cardio.  We’re aiming for a nice leaned out but bulked up look. The A-List look.


Tag me in your progress pictures #GetAListFit