Hypertrophy II

Similar to the Hypertrophy I program, this is one of our preferred off-season programs for strength athletes for those who need to gain muscle mass. Alternatively, Hypertrophy II template is a great program for those who are interested in losing body fat who have already ran Hypertrophy I program.

Who’s it For?

Hypertrophy II is designed for individuals who meet the following criteria:

1. Have significant previous experience (>6-9 months) training with barbells. If you’re brand 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. If you’ve already completed the Beginner Template then we recommend running the Hypertrophy I program prior to Hypertrophy II.
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. Similar to Hypertrophy I, this is one of our preferred off-season programs for strength athletes for those who need to gain muscle mass. Alternatively, Hypertrophy II is a great program for those who are interested in losing body fat who have already ran Hypertrophy I.

Scheduling

This is a 10-week strength and conditioning program that includes 6 workouts per week broken up as follows:

• 4 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:

1. Monday – Day 1 lifting
2. Tuesday – Day 2 lifting
3. Wednesday- GPP Day 1
4. Thursday – Day 3 lifting
5. Friday – Day 4 lifting
6. Saturday- GPP Day 2
7. 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.

Exercise Selection

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, Hypertrophy II allows the individual to select the types of lifts they want to perform.

Hypertrophy II 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.

What’s Next?

After Hypertrophy II, 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 program using different exercises for a slightly different flavor. Finally, you could move to one of our other programs such as our Powerbuilding I, Strength I, Titan I, or Endurance programs. We generally recommend individuals pick a strength or endurance- focused programs after completing Hypertrophy II.

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.