5x DAY MUSCLE-CENTRIC UPPER/FULL Hypertrophy Training + 1x Strength Day per week Gym Workout Plan , across 6 weeks.
Whereas AUG-19 was about high volume and high rep training, this gym workout plan is really about dialling the weight back and REALLY focussing on the targeted muscle.
Form is paramount, as is stability of joints, full ranges of motion, and maintaining constant concentrated tension through every rep. With lighter weight and full body days, there’s one hardcore strength day for the Big 3 per week, to keep your strength and maintain full recruitment of your CNS.
Read on for the OCT-19 #HyperWorkouts Gym Workout Plan that contains 5x 70-90min 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 weight lifting Workout Plan 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
- Prioritising Stable Quality Form & Full ROM, to illicit maximum time under tension and ensure each rep counts for hypertrophy
- Exaggerating Time Under Tension and Damage, through eccentric, dropset some training to failure
- High frequency Arms and Legs Isolation, to stimulate stubborn or plateaued muscle growth
- Strength Day, to continue to train build and and maintain strength, as well as practice heavy form and full CNS demands
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.
OCT-19 GYM WORKOUT PLAN
OCT-19 Gym Workout Plan Guidance
|1||Use HeavySet to track each workout so overall volume can be logged|
|2||5%+ On Repeat – Each time a Session is repeated, aim ~5% increase in Training Volume|
|3||Volume Dials – Pick weight to work within rep range. Adjust sets, reps & weight to progress weekly|
|4||Volume & Bodyweight – Log weights only, unless an exercise is bodyweight dependant|
|5||Optional Workout Finisher – 5-10mins Steady State Cardio / 5-10mins HIIT Cardio|
|6||Rest Periods – Rest 90 secs between sets, with minimal rest between superset pairs|
|7||Rest Days – Aim to add a rest day after DAY2 & DAY 5|
For more info on the weight lifting routine design, training pointer specific to this Workout Plan, and some general gym guidance, advance to the PRINCIPLES & POINTERS section.
DAY 1 – UPPER
View this post on Instagram
Or, check out the YouTube Workout video for Day 1.
DAY 2 – STRENGTH
View this post on Instagram
Or, check out the YouTube Workout video for Day 2.
DAY 3 – FULL
View this post on Instagram
Or, check out the YouTube Workout video for Day 3.
DAY 4 – UPPER
View this post on Instagram
Or, check out the YouTube Workout video for Day 4.
DAY 5 – FULL
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 Gym Workout Plans 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 workout plan 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.
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.
OCT-19 GYM WORKOUT PLAN PRINCIPLES & POINTERS
- Heavy Exercise 1 – Whilst you’re fresh, look to manage as much load as you can, as this exercise first between strength and hypertrophy. That said, make each rep count. No cheat reps or poor form. Control the eccentric and explode from the bottom.
- Exercises with 10-15 Reps – Mostly, you’re looking to get good volume with solid stable technique and full ROM. Get that mind-muscle connection and control the weight. Maximise the tension in the targeted muscle and really focus on that muscle doing all the work.
- Exercises with 20-30 Reps – For these, you are looking to increase muscle endurance and ultimately get a painful pump and high fatigue. Tempo will be faster, whilst still respecting range of motion and form.
- Fatiguing Techniques – There are several fatiguing and increases time-under-tension techniques within this Workout Plan. Slow Eccentrics, Drop Sets, Training to Failure, Supersets, and Forced Reps. Watch the vids above to see how they are performed. Keep your form!
- Strength Day – Whilst the primary focus is muscle building in the controlled hypertrophy ranges of effort, staying strong will maintain density, increase capability, adequately demand from your CNS, and keep your heavy technique from fading. It’s a brutal day, but worth it.
- High Frequency Hybrid Routine – whilst the focus of any day is Upper or Full, this programme has been designed to ensure each muscle group is trained at least three times a a week. The Workout Plan shows the weekly frequency per body part. Legs and Arms feature in almost every workout to some degree.
- 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 5% 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 as you see fit.
GENERAL WEIGHT TRAINING PROGRAM 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 lifting 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?