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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