Hypertrophy Template & Time Management

Training Q&A [Moderated]
1

Hey there! Two questions regarding the programming on the Hypertrophy 1 template:

1. Can you suggest a way (or would you suggest) to spread the 9 exercises (typically done over 3 lifting days) over 5/6 lifting days? And if you would suggest that, are there any guidelines you would recommend for how to group off those exercises?

  1. I’m finding that my workouts on the Hypertrophy template (on week 4 now) are pushing past 90 minutes consistently. So, I am struggling to rationalize committing that much time after work hours, when other household demands (being with the wifey, household responsibilities) are pressing.
  2. Additional info: with the equipment/setup I have now, I’m not able to utilize rest periods to do warmup or work sets of another exercise.

2. Can you help to understand the rationale behind some of the extra chest/bench work specifically on Days 2 & 3 of the Hypertrophy 1 template?

  1. I completed 9 weeks of the Bridge before this program, and miss the Pendlay Row, Barbell Row exercises. Would subbing one of those in for one of the alternate chest exercises ruin a larger goal of the plan that I’m perhaps not aware of? Thanks for the help!
2

HentyVDM,

I’d do something like:

Day 1:
Day 1’s Squat (Slot 1), press (slot 2), and leg curls

Day 2:
Day 2’s bench (slot 1), day 1’s deadlift, (slot 3) and flies

Day 3:
Day 2’s squat variant (slot 2) and bench variant (Slot 3)

Day 4
Day 3’s bench variant (slot 2) and press variant (slot 3)

Day 5:
Deadlift (day 3 slot 1) + rows/lateral raises (supplement day 3)

I’m not sure what you’re asking specifically on the second question. I don’t think you need more rowing or upper back volume for chest/shoulder hypertrophy and there is a lot of upper back work (including the GPP) on the template as well.

-Jordan

3

Thanks, Jordan - that breakdown is helpful and I’ll attempt to implement it in the coming weeks.

Are there some alternate barbell exercises that I could switch for Leg Curls and Flies? I don’t currently have the equipment to do those.

For the second question, I think your answer/my poorly worded question actually answered my question.

4

For leg curls you could do:

Nordic hamstring curls
1-leg RDL or SLDL
Bridges/Hip Thrusts
banded leg curls

For flies you could do:
Push-ups
Dips
banded flies