Hypertrophy I – 2nd Generation

Ever wanted a program that focused on muscle growth without getting too far away from legitimate strength training?  Perhaps you’re trying to lose some body fat, or maybe you’re someone who usually trains for strength, but now want to focus on packing on some muscle. If this sounds like where you’re currently at, the new 2nd Generation Hypertrophy I program is for you!

WHO’S IT FOR?

The Second Generation Hypertrophy I program is designed for individuals who meet the following criteria:

1. Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template to start. Don’t worry, this template will still be available for you when you’re ready.
2. 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 programs for strength athletes or those who need to gain muscle mass. Alternatively, Hypertrophy I is a great program for those who are interested in losing body fat and don’t want to focus exclusively on strength.

SCHEDULING

The Second Generation Hypertrophy I program now includes two 10-week blocks of training (double of the prior generation program!). The blocks can be run back-to-back or in isolation depending on the user’s preferences.

Each 10-week block includes the following:

• Three lifting sessions focused on size and strength
• Three to five conditioning sessions to support size, strength, and health

Most lifting sessions will last about an hour, whereas the conditioning sessions range between 20- to 40- minutes. We recommend lifting on non-consecutive days, doing some of the conditioning workouts afterwards, and doing the remainder of the on the off days. Here’s a sample schedule:

1. Monday – Day 1 lifting + conditioning
2. Tuesday –Off or Conditioning
3. Wednesday- Day 2 lifting + conditioning
4. Thursday – Off or Conditioning
5. Friday – Day 3 lifting + conditioning
6. Saturday- Off or Conditioning
7.  Sunday – Off

It is 100% okay to mix and match elements of the training week to fit your schedule, even if it means lifting on back-to-back-to-back days.

Equipment Requirements

We recommend users have access to a barbell, rack, plates, and a bench. While no specialized equipment is necessary to run this program, the program does support use of machines, dumbbells, and other equipment.

Lifting shoes, cross-training sneakers, a lifting belt, wrist straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed to run this program.

WHAT’S NEXT?

After Hypertrophy I, 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 based on your preferences. For those who want to prioritize hypertrophy even more, we recommend one of our Bodybuilding Programs. For those who want to focus on strength, we recommend one of our Strength Programs. Check out our Program  Quiz or ask a question on our Forum for help picking your next program!

Try a 1-Week Free Sample of the program:

Product Support

• Customers receive lifetime access to support for this program via our web Forum or through E-mail
• No refunds are available for downloadable products at this time
• Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.