Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 38K views

    Oliver Forslin Hypertrophy Program

    Uploaded by

    GAY
    This program consists of a 7 day split with 6 days of weight training and 1 day of rest. Each workout focuses on different muscle groups, such as chest and shoulders on day 1, back and biceps on day 2, and legs on day 3. Exercises are generally performed for 3-5 sets of 8-12 reps with 60-90 seconds of rest between sets. The program emphasizes progressive overload over 4 weeks of training. Cardio is recommended 2 times per week.

    Copyright:

    Public Domain
    Download as PDF, TXT or read online from Scribd

    Oliver Forslin Hypertrophy Program

    Uploaded by

    GAY
    38K views9 pages
    This program consists of a 7 day split with 6 days of weight training and 1 day of rest. Each workout focuses on different muscle groups, such as chest and shoulders on day 1, back and biceps on day 2, and legs on day 3. Exercises are generally performed for 3-5 sets of 8-12 reps with 60-90 seconds of rest between sets. The program emphasizes progressive overload over 4 weeks of training. Cardio is recommended 2 times per week.

    Original Description:

    Oliver Forslin - Ultimate Hypertrophy 1.0 Training Program Oliver Forslin PDF download

    Copyright

    © Public Domain

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This program consists of a 7 day split with 6 days of weight training and 1 day of rest. Each workout focuses on different muscle groups, such as chest and shoulders on day 1, back and biceps on day 2, and legs on day 3. Exercises are generally performed for 3-5 sets of 8-12 reps with 60-90 seconds of rest between sets. The program emphasizes progressive overload over 4 weeks of training. Cardio is recommended 2 times per week.

    Copyright:

    Public Domain
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38K views9 pages

    Oliver Forslin Hypertrophy Program

    Uploaded by

    GAY
    This program consists of a 7 day split with 6 days of weight training and 1 day of rest. Each workout focuses on different muscle groups, such as chest and shoulders on day 1, back and biceps on day 2, and legs on day 3. Exercises are generally performed for 3-5 sets of 8-12 reps with 60-90 seconds of rest between sets. The program emphasizes progressive overload over 4 weeks of training. Cardio is recommended 2 times per week.

    Copyright:

    Public Domain
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    OLIVER

    FORSLIN
    HYPERTROPHY PROGAM
    BEFORE WE GET STARTED

    Welcome to my program. This program


    is based on what I personally have
    found been working for me since I
    started working out when it comes to
    getting bigger and stronger in the gym.

    This is a 7 day split, 6 days in the gym


    and 1 day off, hypertrophy based
    program. You are going to do cardio 2
    times a week even if you're bulking to
    make sure you stay healthy at the same
    t i m e . I p e r s o n a l l y d o n ’t t r a i n a b s s o
    often so it is up to you whether you
    want to do that or not, if so, just throw
    it in when you have time and energy.
    Remember progressive overload while
    doing this as strength also is very
    important when it comes to increasing
    muscle mass (hypertrophy).
    DAY 1
    Rest about 60-90 seconds bet w een each s et

    Chest & Shoulders (Only front & s ide d elt s )

    Chest:

    Flat bench press, 3 warm-u p set s, w ork your way u p to


    the max weight you are going for, 
    (5 x 6, week 1) (4 x 8, week 2) (4 x 1,0 week 3 ) (3 x 12,
    week 4) Repeat.

    Incli ne Dumbbel l press, 1 warm-up set , 4 worki ng set s x


    8,8,10,10
    Decl i ne press (Choose the one you hav e at y our g y m or
    the smith machi ne), 3 sets x 10,10,12
    Standing cabl e flyes, 3 working set s x 15
    Standing incl ine cable flyes, 2 w orking set s x 15

    Shoul ders:

    Dumbell press, 2 warm-up set s x 15, 2 worki ng set s x


    10
    Dumbell front raises, 4 working set s x 15
    Lateral raises (30 seconds rest), 5 s et s x
    12,15,15,20,20
    DAY 2
    Rest 60-90 seconds between each s et

    Back, Rear Delts & Bi ceps + 20 mi n lig ht card io

    Back:

    Pul l downs, 2 warm-up sets x 15-20, 4 w orking set s x


    12,10,10,8
    (Heavy) Barbel l rows, 1 warm-wp set x 20, 4 worki ng
    sets x 8,8,8,10
    Seated cabl e rows, 4 sets x 1 0,12,15, 15
    Cl ose grip pull down, 3 set s x 12
    Cable pull over (30 seconds res t), 4 x 15, 15, 20,20

    Rear Delts:

    Bent over lateral raises, 4 x 15


    Reverse pec dec, 3 x 12

    Biceps,

    Dumbbel l curl s 4 x 10 each side


    DAY 3
    Rest 60-120 seconds between each set

    Legs (Quads, Hamstrings & Cal ves )

    Quads and Hamstrings:

    Barbell squats, 4 warm-up set s, w ork your way u p to


    the max weight you are going for, 
    (5 x 4, week 1) (4 x 6, week 2) (4 x 8 , w eek 3 ) (3 x 10,
    week 4) Repeat

    Leg Press machi ne 5 x 10,1 2,12,15, 15


    Lying l eg curl s 4 x 20,15,12, 10
    Romani an deadli fts, 4 x 15
    Leg extensions 5 x 12-15
    Lunges, 3 sets x 10 steps each leg

    Cal ves:

    Cal f rai se, 5 x 20


    DAY 4
    Rest 60-90 seconds between each s et

    Shoul ders & Tri ceps + 20 mi n lig ht card io

    Shoul ders:

    Overhead press, 2 warm-up set s x 15-20, 


    (5 x 4, week 1) (4 x 6, week 2) (4 x 8 , w eek 3 ) (3 x 10,
    week 4) Repeat

    Seated dumbbell press, 4 s et s x 10,12,12,15


    Dumbell front raises, 3 x 12
    Cable l ateral rai ses (No res t bet ween s et s), 4 x 15 each
    arm
    Lateral raises, 5 sets x 12, 12,15, 15, 20
    Bent over lateral raises, 5 s et s x 10-1 5
    Reverse pec dec machi ne, 3 s et s x 12

    Tri ceps:

    Rope pushdowns, 1 warm-u p set s x 20, 5 worki ng set s x


    15,15,12,12,10
    Standing Overhead Tricep Extensions with d u mb bel l, 4
    sets x 15
    DAY 5
    Rest 60-90 seconds between each s et

    Chest, Back & Traps

    Chest:

    Flat dumbbel l press, 2 warm-up set s x 15-20,  4


    worki ng sets x 8,8,10,10
    Incli ne bench press, 1 warm-u p set x 15, 4 working se ts
    x 10,10,12,12
    Decl i ne press (Chose the one y ou hav e at y our g y m or
    the smith machi ne), 3 sets x 10,10,12
    Cable fl yes (45 seconds res t), 4 i nt ense working set s x
    15,15,20,20

    Back:

    Pul l downs, 2 warm-up sets x 15-20, 4 w orking set s x


    12,10,10,8
    Barbell rows, 1 warm-wp set x 20, 4 working set s x
    12,12,15,15
    Reverse pull downs, 3 working set s x 10
    Seated Cabl e Rows, 4 work i ng set s x 10,15, 15, 20
    DAY 6
    Rest about 60 seconds bet w een each s et

    Arms

    Tri ceps:

    Rope pushdowns, 1 warm-u p set s x 20, 5 worki ng set s x


    15,15,12,12,10
    Standing Overhead Tricep Extensions with d u mb bel l, 4
    sets x 15
    Si ngl e arm cabl e pushdown (No res t bet w een s et s), 4
    sets x 10 each side
    Skull crushers, 6 sets x 10,10,12,12,15, 15
      
    Biceps:

    Barbell curls, 1 warm-up set, 4 working set s x 12


    Dumbbel l curl s, 3 sets x 10 reps each side
    21’s with Ez bar (Inside crip), 3 set s x 7 reps u nd er 90°,
    7 reps over 90° and 7 reps fu ll range of motion
    Rope hammer curl s, 3 sets x 12
    DAY 7
    Day 7 is your rest day. Get some extra sleep
    and let your body relax and recover from all
    the hard work.

    Thank you for purchasing my program

    You might also like