Hypertrophy-specific Training. 15 rep 2 week cycle

11th June 2012

The problem I can foresee here is, because I am not lifting very heavy weights at the moment, some of the increments are very small. This will make it difficult to find weights small enough. I might have to double up some of the days whereby I do the same weight on consecutive days and maybe pushing one more rep.

Perform a simple short full body warm up prior to lifting any weights. It is sufficient just to raise the heart rate a bit for maybe up to five minutes.

Do not perform any stretches.

Some of the exercises require a warm up which entails lifting half the target weight 15 times and are indicated below.

2 X 15 means lifting the weight 15 times, resting and then doing it again 15 times. The maximums for each repetition group will be the target weights for the end of the two week cycle.

Back and chest have alternative exercises each time. Day 1, 3, 5 consist of wide and narrow lat pull down for the back and slight incline bench for the chest. Day 2, 4, 6 consist of T-bar row (should be wide and narrow grip) for back and dips or pec deck for chest.
Try to mix up the exercises for biceps frequently.

First cycle
15 rep max programme
Monday Day 1

Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 75kg
Leg curl 2 X 15 X 75kg
Leg extension 2 X 15 X 75kg

Chest
Bench slight incline Warm up 2 X 15 X 25kg

Back
Chins or Lat pull down
Wide Warm up, 2 X 15 X 40kg
Narrow 2 X 15 X 40kg

Shoulders
Rear delts
Bent over lateral raise 2 x 15 x 4kg
Traps
Shrugs: standing calf press machine 2 X 15 X 40kg

Biceps
Standing cable preacher (change frequently) 2 X 15 X 12kg (Note: Failed. Moved closer to the cable on second set and only managed 12 reps. Try same next time standing slightly further back.)


Triceps
French Curl 2 X 15 X 15kg

Calves
Standing press 2 X 15 X 40kg

Notes:
Monday 11th June 2012
This was more difficult than I had anticipated. It is a long time since I did a full body workout with 15 reps. In fact, the last time I did anything similar, my wife was pregnant with my 10 year old son.

Wednesday Day 2
Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 78kg
Leg curl 2 X 15 X 78kg
Leg extension 2 X 15 X 78kg

Chest
Pec deck 2 x 15 X 25kg

Back
T-Bar Warm up, 2 X 15 X 32kg

Shoulders
Delts rear bent over lateral raise 2 x 15 x 4.5kg
Shrugs Standing calf press machine 2 X 15 X 43kg

Biceps
standing cable preacher (change frequently) 2 X 15 X 13kg
Triceps
French Curl 2 X 15 X 13kg

Calves
standing press 2 X 15 X 43kg

Friday Day 3
Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 79kg
Leg curl 2 X 15 X 79kg
Leg extension 2 X 15 X 79kg

Chest
Bench slight incline Warm up 2 X 15 X 26kg

Back
Chins or Lat pull down
Wide Warm up, 2 X 15 X 45kg
Narrow 2 X 15 X 45kg

Shoulders
Delts rear bent over lateral raise 2 x 15 x 5kg
Shrugs Standing calf press machine 2 X 15 X 44kg

Biceps
standing cable preacher (change frequently) 2 X 15 X 14kg


Triceps
French Curl 2 X 15 X 14kg

Calves
standing press 2 X 15 X 44kg

Monday Day 4
Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 80kg
Leg curl 2 X 15 X 80kg
Leg extension 2 X 15 X 80kg

Chest
Pec deck 2 x 15 X 27kg

Back
T-Bar Warm up, 2 X 15 X 34kg

Shoulders
Delts rear bent over lateral raise 2 x 15 x 5.5kg
Shrugs Standing calf press machine 2 X 15 X 45kg

Biceps
standing cable preacher (change frequently) 2 X 15 X 15kg


Triceps
French Curl 2 X 15 X 15kg

Calves
standing press 2 X 15 X 46kg

Wednesday Day 5
Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 82kg
Leg curl 2 X 15 X 82kg
Leg extension 2 X 15 X 82kg

Chest
Bench slight incline Warm up 2 X 15 X 28kg

Back
Pull downs
Wide Warm up, 2 X 15 X 48kg
Narrow 2 X 15 X 48kg

Shoulders
Delts rear bent over lateral raise 2 x 15 x 6kg
Shrugs Standing calf press machine 2 X 15 X 46kg

Biceps
standing cable preacher (change frequently) 2 X 15 X 16kg


Triceps
French Curl 2 X 15 X 16kg

Calves
standing press 2 X 15 X 46kg

Friday Day 6
(the weights below are 60% of my 1 rep max which I found using the calculator in exrx.)
Abs
Body weight leg raise for now 3 X 20-25

Legs
Leg press or squat; Warm up, 2 X 15 X 84kg
Leg curl 2 X 15 X 84kg
Leg extension 2 X 15 X 84kg

Chest
Pec deck 2 x 15 X 30kg

Back
T-Bar Warm up, 2 X 15 X 36kg

Shoulders
Delts rear bent over lateral raise 2 x 15 x 6kg
Shrugs Standing calf press machine 2 X 15 X 48kg

Biceps
standing cable preacher 2 X 15 X 15kg


Triceps
French Curl 2 X 15 X 15kg

Calves
standing press 2 X 15 X 48kg