Positive Growing Vibes Hypertrophy Program

This is a 4 week plan but each week you do something different to increase intensity so its vital you start week 1 as hard as you can, working at your absolute best and pushing to what you can with perfect form. Please concentrate on Tempo explained above.

WK1-Start with weight for 5 reps then drop weight 10% ish and carry on for full reps TEMPO 3-1-3-0 if changing weigth is a mare start with weight for 5 reps and keep taking a few second rest for remaining reps MUST START AS IF REPPING OUT ON REP 5

WK2-Increase all exercises by 1 set, carry on with drop st as per week 1

WK3-Keep increased sets but Increase start weight and therefore drop weight is also more (is this isn’t possible increase by another set)

WK4- Doing all above from previous weeks (drop sets,extra set, increased weight) but slow all movements down to TEMPO 4-2-3-1

LEGS

Start 4 Sets 12-15 Reps

Full Depth Squat

Superset with

15 Cycle Goblet Squat (Heels raised, legs together)

Start 4 Sets 12-15 Reps

Back Lunges (each leg knee to floor)

Superset with

RDL

TRI SET

Start 4 Sets 12-15 Reps

Hip Thrusts

Goblet In out Jump Squats (still apply pause at bottom)

Split Squats (each leg, knee to floor)

FINISHER

3 SETS 15 reps each

Good Morning

Wide Leg Squat

Side Lunge Kick over (each leg, tempo doesnt apply just get low)

UPPER

Start 4 Sets 12-15 Reps

Chest Press

Superset with

Pec Fly

Start 4 Sets 12-15 Reps

1 arm row

Superset with

Facedown High row/ Dragon Row

TRI SET

Start 4 Sets 12-15 Reps

Press Ups (increase pause at bottom week 3)

Shoulder Press Seated

Up Row

FINISHER

3 SETS 15 reps each

Lat Raises to Front Raises

Bicep Curl to Press

Tricep Dips (change leg position each week to increase range)

LEGS 2

Start 4 Sets 12-15 Reps

Hip Thrusts

Superset with

Squats

Start 4 Sets 12-15 Reps

Goblet Squats

Superset with

Straight Leg Deadlift

TRI SET

Start 4 Sets 12-15 Reps

Walking lunges (weight by side)

Cycle Goblet Squat

1 Leg Shiva squat (hold on if needed)

FINISHER

3 SETS 15 reps each

Hip Thrusts

Fire hydrant to donkey kick (leg weights)

Jump Lunges

UPPER

Start 4 Sets 12-15 Reps

Deadlift

Superset with

Inclined 1 Arm chest press

Start 4 Sets 12-15 Reps

Pull Ups / Reverse lat pull down (push press weight then as slow as possible lower down to behind head)

Superset with

Clean Press

TRI SET

Start 4 Sets 12-15 Reps

Prone Fly

Seated Lat Raises

Underhand cross front raise

FINISHER

3 SETS 15 reps each

Bicep Concentration Curl

Tricep Skullcrusher

Straight Arm Pullover

LEGS 3

Start 4 Sets 12-15 Reps

Wide Leg Squat

Superset with

1 leg deadlift

Start 4 Sets 15 Reps

Around World Lunges Backloaded (each leg)

Superset with

Back lunge leg raise

TRI SET

Start 4 Sets 12-15 Reps

Hip Thrusts

1 Leg Step ups (each leg)

Bench side step crossover touchdowns

FINISHER

3 SETS 15 reps each

Calf Raises

Goblet Squats

Calf Raises

RDL

EXTRA SHOULDERS AND ARMS

Start 4 Sets 12-15 Reps

Lat Raises seated

Superset with

Dragon facedown row

Start 4 Sets 12-15 Reps

Arnold Press

Superset with

Press ups

TRI SET

Start 4 Sets 12-15 Reps

Around the worlds

Overhand Curl to press

Push Press

FINISHER

3 SETS 15 reps each

Bicep Alt hammer curl

Tricep Kickback

Bicep normal Curl

Tricep Overhead