DEC-18 #HyperWorkouts – 8w Gym Workout Plan

10 min read


5x DAY High-Volume Bodybuilding Training Block – 4 sets of 8-12+ reps across 7 exercises per day. Increased frequency on Chest & Legs. 3x Pure Strength Days scheduled throughout block.

8-Week #HyperWorkouts training programme, that Steve is personally following December through to end of January 2019. Phased-programming to follow throughout the year.

Read on for the DEC-18 Programme that contains 5x 60-90min workouts, plus an intermittent Strength Day. There are 6x 1min YouTube guide videos and workout lists for each day, as well as links to each of the exercise vids. The videos are live-footage of my actual current workouts – real weight and no demo sets. #RAW!

In addition to the Training Videos, you’ll find:


  1. Going for a true Bodybuilder Body Part Split to mix up the stimulus, take a break from the heavy CNS demanding lifting, and to break through hypertrophy plateaus
  2. Tons of muscle-building volume through exclusively 8-12 or 12-15 Reps and 4 sets per exercise
  3. As per a Bodybuilder Split, there will be multiple exercises –  compound and isolation, working on the same muscle group, which will look like German High-Volume Training
  4. With the scientific proven value of Higher Workout Frequency training, the training block has been carefully designed to still get in 3x Chest and 2x Leg workouts.
  5. As this Training Block is a departure from the regular Strength Training we promote, this programme deliberately includes 3x Strength Training days throughout the 8-weeks, to keep familiarity and practice up on the big lifts
  6. To support a common objective of developing Chest strength and size, a couple 1RM Bench Press sets are including to continue to test max strength.

IMPORTANT: Can be used for Lowering, Increasing or Maintaining Bodyweight. The critical factor to which path you take on this programme will be your diet plan.


Anyone can pick up this programme and benefit. Whether it’s ladies wishing to lose weight and tone up, beginner guys who wants to develop a muscular physique, or for seasoned intermediate lifters who want to develop greater strength and more muscle mass. No age, capability or sex bias here – anyone can make progress with this well-rounded programme.

P.S. There are Female-Centric #HyperWorkouts Programmes too, if you’re looking workouts with greater focus on what ladies generally prioritise.

What’s Critical to Note is this…

You can’t out-train a bad diet, and any physique goal must be paired with a diet plan/approach that helps support either Muscle Growth OR Losing Fat (you have to choose, unfortunately).

So, a female will not get bulky and muscly on this plan, unless they are making a concerted effort to match the programme with a very specific calorie-suplus and protein-rich diet plan. Likewise, a male will not lose 20 pounds of weight by following this programme if he is consuming more calories daily than he is burning through exercise and daily activity.

A. If You Want To Get Bigger, Stronger (& Leaner)

Listen to this AdapNation Podcast – #7: Lean Muscle Growth – the 3 Key Pillars to Getting Started, and follow this Training Programme. You will see results.

PODCAST: Listen in on how to build lean muscle mass

If you want to double-click into Progressive Overload, then check out this Podcast – #34: What Is Progressive Overload & All The Ways To Do It.

#34: What Is Progressive Overload & All The Ways To Do It

There is a ton other useful discussion on Training & Nutrition related topics on the AdapNation Podcast – check it out on Apple Podcasts and Google Podcasts.

B. If You Want To Lose Weight (& not necessarily put on muscle size)

Listen to this 2-Part AdapNation Podcast – 101 on Losing Fat for GOOD! Revisited, or read the associated 3-Part Article – Losing Body Fat For Good – Here’s All You Need To Know, and follow this Training Programme. You will see results you want. Strength training is that versatile.

How to lose fat for good
LOSING WEIGHT: The definitive guide to managing bodyweight for the long term

C. If You Want Guidance On Eating To Thrive AND Look Good

Then you’ll want to read up about AdapNation’s IIFYM+ Thrive Eating Approach, as well as check out the 90+ (and growing) exciting meal ideas at AdapNation’s Food Diary. Lastly, check out this Article or Podcast, if you want some practical selection, prepping and cooking tips from Michelle.

AdapNation IIFYM+ Thrive Feature Gold
NUTRITION: AdapNation’s IIFYM+ Thrive – Great Body & Nutritional Wellness

This Is Not A Magic Training Programme, But…

There is no such thing. Nor is it a programme that will deliver results for all eternity. You will need to mix it up, to create new stimuli, hit different muscle fibres, and practice other functional patterns.

You will also benefit from undulating between Strength-biased training to higher-rep Hypertrophy workouts through the course of the year. The key is purposeful and measurable change, versus randomly mixing up your daily workouts.

That said, this is a great place to start for the uninitiated, and is a great alternative to your current training for the more experienced trainers. It will garner results as long as you respect the intent, your diet and proper rest and recovery (rest is critical to results – check this Article out).

You could, if you wish, just do this programme for the next year and continue to get results, assuming you are progressively overloading (see below). Alternatively, and more likely, you will cycle through the #HyperWorkouts every eight weeks, as part of an annual phased programme. For me, this approach helps keeping it fresh, gives me milestones to hit, helps me try new movements, and of course provides the plateau-breaking new stimuli.


DEC-18 HyperWorkouts Programme
Save image to phone and print out for use in the gym



To see all the Exercise Vids for this day, check the DEC-18 DAY 1 Instagram Post.

Gents DEC-18 #HyperWorkouts Day 1
CLICK to read the DAY 1 #HyperWorkouts, where you get more detail on exercise selection and design intent



To see all the Exercise Vids for this day, check the DEC-18 DAY 2 Instagram Post.

Gents DEC-18 #HyperWorkouts Day 2 Chest
CLICK to read the DAY 2 #HyperWorkouts, where you get more detail on exercise selection and design intent



To see all the Exercise Vids for this day, check the DEC-18 DAY 3 Instagram Post.

Gents DEC-18 #HyperWorkouts Day 3 Legs
CLICK to read the DAY 3 #HyperWorkouts, where you get more detail on exercise selection and design intent

DAY 4, SHOULDERS & chest


To see all the Exercise Vids for this day, check the DEC-18 DAY 4 Instagram Post.

Gents DEC-18 #HyperWorkouts Day 4 Shoulders
CLICK to read the DAY 4 #HyperWorkouts, where you get more detail on exercise selection and design intent

DAY 5, BACK & chest


To see all the Exercise Vids for this day, check the DEC-18 DAY 5 Instagram Post.

Gents DEC-18 #HyperWorkouts Day 5 Back
CLICK to read the DAY 5 #HyperWorkouts, where you get more detail on exercise selection and design intent


Three sessions, scheduled week 3, 5 and 8. Replace either Day 3 or Day 5 for the below Strength Session.


To see all the Exercise Vids for this day, check the DEC-18 STRENGTH DAY Instagram Post.

Gents Dec-18 #HyperWorkouts Strength day
CLICK to read the Strength Day #HyperWorkouts, where you get more detail on exercise selection and design intent

IMPORT & Start Training Right Away!

If you don’t measure, you can’t manage. Plus, if you want to efficiently get started and blitz through these workouts, there is no better solution than to get this entire Training Block loaded up into HeavySet with just a couple clicks.

AdapNation on HeavySet
The best of both worlds – Expert Programming on the Best Weight Training App!

Here’s what you need to do:

STEP 1: Install HeavySet iOS App and accept terms (you can perform 2x workouts for free)

STEP 2: Press the button below to load data into HeavySet

STEP 3: Open up the HeavySet app, where it will recognise the routine to import. Click Import and Choose.
STEP 4: Train! Just click on the imported Folder, and select Day 1. Hope you’re in your gym gear already…

Already Subscribed? Press "update your profile" above. A Follow up email will point you to your preferences page, where you'll find an exclusive resources link.


For some people, they just want to know what to do and go do it. Others prefer to know why they are doing it. Then there are those who want to not just know why, but what other tricks can they implement. I’m the latter. 🙄 If you’re interested, read on. If not, just get on with the training!

  1. Do Not Compromise Form with all this Volume! – there is an incredible amount of volume here. Pick your weights carefully, so you can hit within the Rep Range 8-12 or 12-15 as per the programme, without reaching Technical Failure. You’ll get stronger, train just the muscles and will mitigate the risk of strain/ injury, With all these reps, there’s a increased chance of sloppy form causing an issue. Be smart.
  2. The Focus is Muscle Growth through High-Volume – This next 8 weeks will not be the time to bust out a new one rep max. That said, all this volume will strengthen and develop lagging body parts that will pay dividends to your strength goals in the long run. In the short term, you may find the first week back to Strength work a bit of a slog. The goal is to increase muscle size with more body part focus, more reps, and greater control.
  3. 3x Strength Days Scheduled to Keep Strength Consistent – In order to not lose ‘muscle-memory’ and your ability to command your full CNS into action to lift heavy, there are three Strength Days scheduled through the 8 weeks. The goal in these sessions is to challenge yourself to your 4-6 Rep Maxes, and acts as a useful contrast.
  4. Body Part Split increases In-Session Volume, But Comes at a Price – And that price is Muscle Group Training Frequency. The idea is that it’s better to train more frequently versus less (3 is better than 2, 2 is better than once) per major muscle group, but that’s hard to achieve on a true Body Part Split. So, you’ll see we’re managing intensity and strategically loading in extra volume of Chest and Leg work on Day 1, 4 and 5.
  5. Two Ab Super/Giant Sets – You will get a lot of core activation, isometric holding and general training as part of the main working sets. However, we’ve loaded in two Abs finishers to replace the cardio warm down on Day 1 and Day 4. This will help you work on some loaded crunch work and getting increase abdominal volume.


  1. Progressive Overload is the Most Important Thing – The name of the game is to progress in some fashion every week. This creates a stress response that results in muscle damage followed by repair and body adaptation. So, always aim to improve each lift from week-to-week. Whether it’s more weight (with good form), another set or a couple more reps. Ultimately, you’re looking for more volume from week-to-week (Volume = Weight x Sets x Reps). This Podcast walks you through Progressive Overload and all the ways to do it.
  2. The Non-Essential Mobility & Pre-Activation/Power Drills are designed to be completed in 5-10mins Max – You don’t need to do them per se, as they are not core to you burning calories or taxing your body. They are there to prime your body for the functional movements of the day. I personally always do them, but if you feel good to crack on as soon as you walk through the gym, then go for it. You can also do these in between your sets, should you feel a bit tight or are missing mind-muscle connection.
  3. Warming Up Recommendations – I would always do 5-10mins of walking or light cycling to get the blood flowing and raise my body temperature before getting started. In addition, I recommend completing a few escalating Warm Up sets ahead of your big Compound Lift for the day (no. 4 & 5). It’s a bad idea to get straight into the maximum weight without a few lighter practice sets.
  4. The Role of Cardio – For a deep dive into the pros and cons of cardio, I would recommend you list to this AdapNation Podcast – #4: Cardio Pro and Con Deep Dive. In summary, if you are not training to be an endurance athlete, and cardio is purely a means to burn calories for you, then for the most part you can switch cardio for resistance training. You will see there is a Finisher/Conditioning section per day – it includes just 5-10mins of moderate steady state cardio (or you can do HIIT cardio). The emphasis here is more about active recovery after weight training and getting some stress-relieving deep breaths in, versus the calorie burn.
  5. Increase your NEAT for greater Calorie Burn & Weight Loss – instead of doing loads of cardio exercise, I would generally recommend you increase your NEAT (Non Exercise Activity Thermogenesis). Basically, your moving around during the day. Go for walks, stand up regularly from your desk, do housework, yoga, get your steps in etc. You have the chance to burn significantly more calories through NEAT than pounding the streets for 30-60mins.
  6. Expect a 400-700 Calorie Burn, plus More! – On average, I burn about 500-600 calories per training session. Lighter folk or those with less muscle will burn less, naturally. Moreover, there then is the recovery energy needed to repair which is yet more calories burned. Even better still, the more lean mass on your frame, the higher your BMR is – as in, you burn more calories every day just by having more muscle. It’s a beautiful thing! I use an Apple Watch to estimate my calorie burn during exercise and during the day.


Enjoyed the read?

Comment below, and check out our longer-form Articles, our shorter Micro Blog sections, grab Healthy Meal Ideas from AdapNation Food Diary, and Free Gym Workout Plans at #HyperWorkouts.

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