The paper should be on Hypertrophy. The weight training programs will be a 2-week example (microcycle) of exercises, volume, intensity, exercise order and rest (there other variables) specific to a training goal. This will be a person in good health The program will have 3 to 4 training days per week that will be 45 to 90-minutes in length that will include a warm-up, main body, and cool-down. Write a minimum 2 to 4-page paper on how the exercises will achieve the goal of the program. The paper will explain the program, what will be achieved, and how this will be progressed and include 5 peer-reviewed sources required.

Week 1: Warm-up:

Arm Swings – 10 each arm
Push up- 10 reps
Leg Swings 10 each arm
High Knees- 20 seconds

Monday:	Sets x Reps x Rest Time x Intensity	Wednesday:	Sets x Reps x Rest Time x Intensity	Friday:	Sets x Reps x Rest Time x Intensity
BB Squat	3×10 (60sec) 1RM	DB Squat	3×10 (60sec) 1RM	Split Squat	3×10 (60sec) 1RM
RDL	3×10 (60sec) 1RM	Hex Bar Deadlift	3×10 (60sec) 1RM	Sumo Deadlift	3×10 (60sec) 1RM
Close-Grip Bench Press	3×10 (60sec) 1RM	Wide-Grip Bench Press	3×10 (60sec) 1RM	DB Bench Press	3×10 (60sec) 1RM
Wide-Grip Pulldown	3×12 (60sec) 1RM	Resistance Band Lat Pulldown	3×12 (60sec) 1RM	Neutral Grip Lat Pulldown	3×12 (60sec) 1RM
Hammer Curls	5×10(60sec) 1RM	Barbell Curl	3×6(60sec) 1RM	Cable Crunch	5×10 (60sec) 1RM
Seated Leg Curls	5×10 (60sec) 1RM	Standing Leg Curls	5×10 (60sec) 1RM	Lying Leg Curls	5×10 (60sec) 1RM

Cooldown:

Ear to shoulder Stretch- 15 sec. hold each side
Tricep Stretch- 20 sec. hold
Banded Chest Opener- 30 second back and forth
Knee to Chest Pose- 20 sec. hold each leg

Week 2: Warm-up:

Knee to Chest Pull (25-sec hold)
Arm Circles 10 forward and 10 backward
Burpees – 10 reps
Lateral Lunges – 10 (each Leg)

Monday:	Sets x Reps x Rest Time x Intensity	Wednesday:	Sets x Reps x Rest Time x Intensity	Friday:	Sets x Reps x Rest Time x Intensity
Sumo Squat	3×10 (60sec) 1RM	Overhead Squat	3×10 (60sec) 1RM	Bb Split Squat	3×10 (60sec) 1RM

Conventional Deadlift	3×6 (60sec) 1RM	RDL	3×6 (60sec) 1RM	Hex Bar Deadlift	3×6(60sec) 1RM
Incline Bench Press	3×10 (60sec) 1RM	Floor Press	3×10 (60sec) 1RM	Flat DB Bench Press	3×12(60sec) 1RM
BB Lateral Lunges	3×12 (60 sec) 1RM	BB side Lunges	3×12 (60 sec) 1RM	BB Forward Lunges	3×12 (60 sec) 1RM
Cable Crossover	3×12 (60 sec) 1RM	Cable Face Pull	3×12 (60 sec) 1RM	Cable Crunch	3×12 (60 sec) 1RM

Cool Down:

CAT-COW
Butterfly- 30 sec. hold
Thread the Needle- 30 sec. hold each side
Lunge with Overhead Reach- 30 sec. hold

Hypertrophy

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February 9, 2023

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