Hypertrophy Workout Change Your Style Up

    It’s time to get insane! Your current workout is boring, and you’re hungry for a change.  You want something that isn’t the same old, same old grind? Well, here you go brothers and sisters of iron. Lock and load, it’s time to rock.
   This is a strength and hypertrophy workout system. You will get strong and big. It will turn weak hardgainers into powerful, muscle gaining machines.  
    Though you will be pushing for more weight on hypertrophy days, the approach is much different. A hypertrophy day set will have you performing 4 sets of each exercise, but with slow, 4 second negatives, and only 30 seconds of rest between sets.
Sets will be mentally tough, intense, and gut-busting. You may just cry out for your momma to help you. The intensity of hypertrophy days will create strength endurance, forcing muscles to strain for a longer time under tension (TUT).
     On hypertrophy days, you goal is to hit a minimum of 6 reps for all 4 sets. This will be insanely tough, and picking the right starting weight is paramount. You will not be able to use heavy weights on these days. I recommend starting with 60% of your one rep max. You may have to tweak this weight, depending on how well your body “enjoys” hypertrophy day.
So, to recap, on hypertrophy days you will:

• Perform 4 sets of each exercise
• Every rep will be performed with a slow, 4 second controlled negative
• Rest 30 seconds between each set of the same exercise (rest-pause)
• Rest 3-5 minutes between different exercises
• When you can perform a minimum of 6 reps for all four sets, increase the weight for that exercise by 5 pounds

Example of the work out 2 weeks (blue is highlighted so you can see the exercise)

Day 1: Back – Savage 4x4

• Deadlift 4x4
• Good Mornings 4x4
• Yates or BB Rows 3x6 (rep work)
• Low Pulley or T-bar Rows 3x6 (rep work)

Day 2: OFF

Day 3: Chest - Hypertrophy

• Bench Press 4 x 6
• Dips, or DB or BB Incline Press 4 x 6
• Closegrip Bench Press or BB Skullcrushers 4 x 6

Day 4: OFF

Day 5: Legs – Savage 4x4

• Squats 4 x 4
• Romanian Deadlifts 4 x 4
• Leg Press or Front Squats 3 x 6 (rep work)
• Seated or Standing Calf Raises 3 x 15 (rep work)

Day 6: Shoulders – Hypertrophy

• Seated Overhead BB or DB Press 4 x 6
• Upright Rows or Arnold Press 4 x 6
• BB or DB Curls 4 x 6

Day 7: OFF

Day 8: Back - Hypertrophy

• Yates or BB Rows 4 x 6
• Low Pulley or T-Bar Rows 4 x 6
• Pullups or Lat Pulldowns 4 x 6

Day 9: OFF

Day 10: Chest – Savage 4x4

• Bench Press 4 x 4
• Pin Press or Board Press 4 x 4 (work sticking points)
• DB Incline or Flat Bench Press 3 x 6 (rep work)
• Closegrip Bench Press or BB Skullcrushers 3 x 6 (rep work)

Day 11: OFF

Day 12: Legs – Hypertrophy

• Squats 4 x 6
• Leg Extensions 4 x 6
• Hamstring Curls 4 x 6

Day 13: Shoulders – Savage 4x4

• Overhead BB Press 4 x 4
• Power Shrugs 4 x 4
• Upright Rows or Arnold Press 4 x 6 (rep work)
• BB or DB Curls 4 x 6 (rep work)

Day 14: Off