The Hypertrophy I Template is designed for individuals who meet the following criteria:
- Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready.
- Trainees who want to focus on increasing muscular size. While we expect most to see improved strength in the lifts and rep ranges trained, this is not a template focused on powerlifting or maximal strength improvement. Rather, this serves as a muscle-size-focused template. This is one of our preferred off-season templates for strength athletes for those who need to gain muscle mass. Alternatively, the Hypertrophy I template is a great post-beginner template for those who are interested in losing body fat.
This is a 10-week strength and conditioning program that includes 5 workouts per week broken up as follows:
- 3 hypertrophy and strength-focused workouts
- 2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
- Monday – Day 1 lifting
- Tuesday – Off
- Wednesday- Day 3 lifting
- Thursday – GPP Day 1
- Friday – Day 5 lifting
- Saturday- GPP Day 2
- Sunday – Off
It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
With respect to strength training, The Hypertrophy I Template programs allows the individual to select the types of lifts they want to perform.
The Hypertrophy I Template also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
After the Hypertrophy I Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Hypertrophy II, Powerbuilding I, Strength I, Titan, General Strength and Conditioning, or Endurance programs.