5x DAY Strength & Hypertrophy Gym Workout Plan – 8-week Hybrid Volume-Based Resistance, where Strength & Hypertrophy modalities are blended throughout the 5x workout week, and the focus is on achieving Progressive Overload from session to session.
Read on for the JUN-19 #HyperWorkouts Free Gym Workout Plan that contains 5x 60-90min workouts, each with their accompanying Instagram & Youtube videos, plus workout lists for each day.
- Gym Workout Plan Objectives
- Gym Workout Plan Assets – mobile-friendly programme/workouts downloads, workout videos and training block guidance
- Free Automatic Routine Import into HeavySet iOS App
- Who this Training Block is best suited to
- Useful Resources for further reading, depending on goal & current knowledge
- And for the gym geeks, the Design Principles and other Training Pointers
OBJECTIVES OF GYM WORKOUT PLAN
- Increasing Overall Strength, CNS Control & Biomechanical Function with the Big Compound Lifts
- Eccentric High-Volume Hypertrophy Sessions to increase overall mechanical tension
- Full Body Muscle Growth (Hypertrophy) & Strength Development
- Escalating Volume Goals, to ensure there is deliberate weekly progressively overload
IMPORTANT: Can be used for Lowering, Increasing or Maintaining Bodyweight. The critical factor to which path you take on this workout plan will be your diet.
JUN-19 GYM WORKOUT PLAN
JUN-19 Gym Workout Plan Guidance
- Use HeavySet to track each workout so overall volume can be logged
- 5-10%+ On Repeat – Each time a Session is repeated, aim 5-10% increase in Training Volume
- Volume Dials – Pick weight to work within rep range. Adjust sets, reps & weight to progress weekly
- Strength Days – 70% of energy to go to exercise 1 & 2. Lower volume and higher CNS demand
- Hypertrophy Days – Focus on high volume and pump. Slower with greater mind-muscle connection
- Volume & Bodyweight – log weights only, unless an exercise is bodyweight dependant
- Optional Workout Finisher – 5-10mins Steady State Cardio / 5-10mins HIIT Cardio
- Rest Periods – Rest 2-3min with heavy strength exercises & 90secs for all else
- Rest Days – Aim to add a rest day after DAY2 & DAY 5
For more info on the weight lifting routine, training pointer specific to this Workout Plan, and some general gym guidance, advance to the PRINCIPLES & POINTERS section.
DAY 1 – STRENGTH bench & dead
View this post on Instagram
Or, check out the YouTube Workout video for Day 1.
DAY 2 – STRENGTH squat & press
View this post on Instagram
Or, check out the YouTube Workout video for Day 2.
DAY 3 – HYPER chest & shoulders
View this post on Instagram
Or, check out the YouTube Workout video for Day 3.
DAY 4 – HYPER back & legs
View this post on Instagram
Or, check out the YouTube Workout video for Day 4.
DAY 5 – HYPER arms & legs
View this post on Instagram
Or, check out the YouTube Workout video for Day 5.
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 Gym Workout Plan loaded up into HeavySet with just a couple clicks.
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…
How to use #HyperWorkouts in HeavySet?
WHO IS THIS GYM WORKOUT PLAN FOR?
Anyone can pick up this weight lifting program 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 workout plan.
P.S. There are Female-Centric #HyperWorkouts Programmes too, if you’re looking for 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 weight training workout plan. You will see results.
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.
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’re Looking For Useful Gym & Training Guidance
Check out the AdapNation PT Corner, where you can find how-to’s, nifty gym tools, great insights and some interesting perspectives to staying motivating and achieving physique results.
C. 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 gym workout plan. You will see results you want. Strength training is that versatile.
D. 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.
TRAINING BLOCK PRINCIPLES & POINTERS
- Lift Heavy on Exercise 1 & 2 – This is where you will direct a big portion of your mental and physical energy towards. You should be at an RPE of 8 or higher / 85-90% 1RM.
- Frequency & Full-Body – whilst the focus of any day is one of the primary Compound Lifts, this workout plan has been designed to ensure each muscle group is trained at least twice a week. Furthermore, a focus on different aspects, angles and planes added into each workout.
- Daily Undulating Periodisation (DUP) – A fancy term for explaining there are different rep ranges within each workout, to stimulate different muscle fibres and energy systems.
- Workout Volume Tracking & Goal Setting – Even more so with this training block, there is a need to track every set within a workout. In HeavySet, you can review prior workout volume and get a realtime read on current workout volume. Aim to add 7-10% extra volume from the prior session of a given workout.
- Don’t Peak Too Soon! – Avoid having an enormous week 1 in terms of workout volume, and/or going for huge 15%+ volume increases from week-to-week. You won’t be able to keep up by the backend of the 8 weeks. Just FYI, the difference between 7% and 10% week-on-week volume increase is a 72% vs 114% increase in week 1 volume by week 8! Both are massive victories!
- Adding More Work – Within HeavySet, you can add more sets easily across any exercise. You could choose to partially or fully do some of the alternative exercise pairs. You can also easily add in adhoc exercises, which will make up the Free Play (exercise 6) slot.
- Finisher Is Optional – If you’re working hard enough, the little finishers are a little bonus if you have the energy or you need for a little cardio, HIIT or Abs work. 5-10mins only – don’t burn yourself out.
GENERAL WEIGHT TRAINING PROGRAMME GUIDANCE:
- 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.
- 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.
- Warming Up Recommendations – I would always do 5-10mins of walking / light cycling or 1-2mins of skipping rope 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 (exercise 1). It’s a bad idea to get straight into the maximum weight without a few lighter practice sets.
- 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. The 5-10mins moderate steady state cardio (or you can do HIIT cardio) finishers are more for active recovery after weight training and getting some stress-relieving deep breaths in, versus the calorie burn.
- 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.
- Expect a 300-600 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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