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IronwilledHTP

The Ironwilled Hypertrophy Training Program emphasizes key fundamentals such as nutrition, recovery, progressive overload, consistency, warm-up, and mindset for successful muscle growth. The program includes a structured progression plan over eight weeks, with specific training routines for upper and lower body focusing on various muscle groups, along with active recovery and rest days. Proper warm-up, tracking progress, and maintaining a caloric surplus are essential for achieving desired results.

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lolobsteriii1
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32 views

IronwilledHTP

The Ironwilled Hypertrophy Training Program emphasizes key fundamentals such as nutrition, recovery, progressive overload, consistency, warm-up, and mindset for successful muscle growth. The program includes a structured progression plan over eight weeks, with specific training routines for upper and lower body focusing on various muscle groups, along with active recovery and rest days. Proper warm-up, tracking progress, and maintaining a caloric surplus are essential for achieving desired results.

Uploaded by

lolobsteriii1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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IRONWILLED

HYPERTROPHY TRAINING PROGRAM

t
FIRST THINGS FIRST

BEFORE STARTING THE PROGRAM, SET YOURSELF UP FOR


SUCCESS BY LOCKING IN THESE KEY FUNDAMENTALS:

NUTRITION

YOUR RESULTS OEPENO ON WHAT YOU FUEL YOUR BOOY WITH.

EAT IN A CALORIC SURPLUS IF YOUR GOAL IS MUSCLE GROWTH, PRIORITIZING


PROTEIN (lG PER POU NO OF BOOY WEIGHT), QUALITY CARBS, ANO HEALTHY FATS.

RECOVERY

GROWTH HAPPENS OUTSIDE THE GYM. SLEEP 7-9 HOURS PER NIGHT,
MANAGE STRESS, ANO PRIORITIZE REST OAYS TO ALLOW YOUR BOOY TO
RECOVER FULLY. RECOVERY ISN'T OPTIONAL, IT'S PART OF THE PROGRAM.

PROGRESSIVE OVERLOAD

TRACK YOUR WEIGHTS, SETS, AND REPS. PUSH TO IMPROVE WEEKLY, WHETHER
IT'S BY LIFTING MORE WEIGHT, AOOING REPS, OR IMPROVING FORM.

PROGRESSION IS HOW YOU GROW.


FIRST THINGS FIRST (CONT.)

CONSISTENCY

RESULTS COME FROM SHOWING UP DAY AFTER DAY.


COMMIT TO THE PROCESS AND EXECUTE WITH DISCIPLINE.

WARM-UP AND MOBILITY

PROPERLY WARM UP BEFORE EACH SESSION AND INCLUDE MOBILITY WORK


TO STAY INJURY-FREE AND MAXIMIZE PERFORMANCE.

MINDSET

THIS ISN'T JUST A PROGRAM. IT'S A CHALLENGE.


BE PATIENT, TRUST THE PROCESS, AND GIVE 100% TO EVERY WORKOUT.
PROGRESSION PLAN
WEEKSl-4:

ADD REPS FIRST. WHEN YOU HIT THE TOP OF THE REP RANGE,
INCREASE WEIGHT.

WEEKS5-7:

ADD WEIGHT WEEKLY (2.5-50/o LOAD INCREASES).

WEEKS:

DELOAD. CUT SETS IN HALF AND REDUCE INTENSITY (RPE5-6).

REST PERIODS
COMPOUNDS: 90-120 SEC

ISOL ATIONS: 30-60 SEC

WEEK 8 DELOAD
CUT SETS SY 500/o

LOWER WEIGHTS (RPE5-6)

MAINTAIN FORM, REDUCE INTENSITY


DAY 1 - UPPER PUSH

WARM-UP

5-10 MIN INCLINE TREADMILL WALK

SHOULDER DISLOCATES Xl5

BAND PULL-APARTS X20

WALL SLIDES XlO

2-4 WARM-UP SETS ON INCLINE BENCH

TRAINING

INCLINE BARBELL BENCH PRESS-4X6-10

DB SHOULDER PRESS-3XB-12

FLAT DB PRESS-3XB-12

CABLE CHEST FLY (LOW TO HIGH)-3Xl2-15

LATERAL RAISES-3Xl2-15

OVERHEAD CABLE TRICEPS EXTENSION -3Xl2-15

DIPS (ASSISTED IF NEEDED)-3Xl0-12


DAY 2 - LOWER BODY (QUAD FOCUS)

WARM-UP

5-10 MIN BIKE OR INCLINE WALK

DEEP SQUAT HOLD (PRY HIPS) 2X30 SEC

HIP FLEXOR STRETCH 2X20 SEC/SIDE

ANKLE MOBILITY ROCKS XlS/LEG

2-4 WARM-UP SETS ON SQUATS

TRAINING

BACK SQUAT -4X6-10

BULGARIAN SPLIT SQUAT (HEEL ELEVATED)-3Xl0-12/LEG

LEG PRESS (FEET LOW+ CLOSE)-3X12-15

LEG EXTENSIONS (PAUSE AT TOP)..; 3X12-15

WALKING LUNGES (DB)- 2X20 STEPS

STANDING CALF RAISE-4Xl0-15

SEATED CALF RAISE -4X12-20


DAY 3 - UPPER PULL

WARM-UP

5-10 MIN ROWING MACHINE OR TREAOMILL

FOAM ROLL THORACIC SPINE Xl MIN

BAND LAT STRETCHES X20 SEC/SIDE

SCAPULAR PULL-UPS X15

2-4 WARM-UP SETS ON PULL-UPS OR LAT PULLDOWN

TRAINING

WEIGHTED PULL-UPS/LAT PULLDOWN-4X6-10

CHEST SUPPORTED T-BAR ROW- 4XB-12

SINGLE-ARM DB ROW-3X10-12/SIDE

FACE PULLS-3X15-20

INCLINE DB CURL-3X12-15

PREACHER CURL (CABLE/MACHINE)-3X12-15

HAMMER CURL (CROSS-BODY)-3X12-15


DAY 4 - LOWER BODY (HAMSTRING/GLUTE FOCUS)

WARM-UP

5-10 MIN BIKE OR STAIR CLIMBER

HAMSTRING SCOOPS X20

HIP AIRPLANES XlO/LEG

GLUTE BRIDGES X20

2-4 WARM-UP SETS ON RDLS

TRAINING

ROMANIAN DEADLIFT-4X6-10

GLUTE HAM RAISE/NORDIC CURLS-3XB-12

HIP THRUST (BARBELL/MACHINE)-4X10-12

CABLE KICKBACKS -3X12-15/LEG

SEATED HAMSTRING CURL -4X12-15

STANDING CALF RAISE-4X10-15

SEATED CALF RAISE -4X12-20


DAY 5 - FULL UPPER HYPERTROPHY

WARM-UP

5-10 MIN TREADMILL WALK

ARM CIRCLES (FORWARD/BACKWARD) X20

BAND EXTERNAL ROTATIONS Xl5/SIDE

DEAD HANGS FROM PULL-UP BAR X30 SEC

2-4 WARM-UP SETS ON FIRST PRESS

TRAINING

INCLINE MACHINE PRESS/SMITH PRESS-4XB-12

CHEST SUPPORTED REAR DELT ROW-3Xl2-15

WIDE GRIP LAT PULLDOWN-3Xl0-12

DUMBBELL LATERAL RAISE (PAUSE AT TOP)-3Xl2-15

CABLE ROPE TRICEPS PRESSDOWN-3Xl2-15

EZ BAR CURL/REVERSE CURL-3Xl2-15

PEC DECK / MACHINE LATERAL / ABS


DAY 6 -ACTIVE RECOVERY

20-30 MIN LIGHT CARDIO (ZONE 2): INCLINE WALK, CYCLING, OR SWIMMING

FULL BODY MOBILITY WORK (HIPS, SHOULDERS, SPINE)

FOAM ROLLING OR MYOFASCIAL RELEASE (QUADS, HAMSTRINGS, LATS, PECS)

OPTIONAL CORE: PLANKS, DEAD BUGS, BIRD DOGS (2-3 SETS EACH)

DAY7-REST
FULL REST DAY

PRIORITIZE SLEEP (7-9 HOURS)

HYDRATION AND NUTRIENT-DENSE MEALS

LIGHT WALKING OR STRETCHING OPTIONAL

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