14-Week Muscle Hypertrophy Program
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ScribdTranslations14-Week Muscle Hypertrophy Program
Translated by
ScribdTranslationsAdvanced Routine for Muscle Hypertrophy
14 weeks
Nombre
Start Routine on _____ /_____/________
Phase Arnold: Weeks 1, 2, 5, 6, 9, 10, and 13.
Phase The Rock: Weeks 3, 4, 7, 8, 11, 12, and 14.
Arnold Phase (5 days a week - Rest on weekends)
Chest, Biceps and Abdominals
• 1. Barbell bench press (3×10 - 6): Three sets of between 10 and 6
repetitions gradually increasing the weight.
• 2. Dumbbell flys (2×10 - 6): Two series between 10 and 6
repetitions gradually increasing the weight.
• [Link] pulley crossover (3×10 - 6): Three series of between 10 and 6
repetitions gradually increasing the weight.
• 4. Dumbbell pullover on flat bench (2×12 - 10): Two series of between
12 and 10 repetitions gradually increasing the weight.
• 5. Barbell Curl (3×10 - 6): Three sets of between 10 and 6 repetitions
gradually increasing the weight.
• [Link] bank curl (2×10 - 6): Two sets of between 10 and 6 repetitions
gradually increasing the weight.
• 7. Dumbbell concentrated curl (3×10 - 6): Three sets of between 10 and 6
repetitions increasing the weight little by little.
• 8. Abdominals: Abdominal circuit of your choice for 20 minutes
without rest.
Day 2 (Shoulders, Calves, and Forearms):
• 1. Standing barbell press behind the neck (3x10 - 6): Three sets of between 10 and 6
repetitions gradually increasing the weight.
• [Link] Arnold (3×10 - 6): Three sets of between 10 and 6 repetitions increasing
little by little the weight.
• [Link] raises with pulley (3×12 - 10): Three series of between 12 and 10
repetitions increasing the weight little by little.
• [Link] flyes (3×12 - 10): Three series of between 12 and 10
repetitions gradually increasing the weight.
• [Link] calf raises (4x10): Four sets of 10 repetitions
slowly increasing the weight.
• 6. Seated calf raises (4x15): Four sets of 15 repetitions
increasing the weight little by little.
• [Link]-leg calf raises with dumbbells (4x12): Four
series of 12 repetitions gradually increasing the weight.
• [Link] wrist curl (forearm on knee) (4x10): Four series
of 10 repetitions gradually increasing the weight.
• [Link] curl with reverse grip using a Z bar or standard bar (4x8): Four series of 8
repetitions gradually increasing the weight.
Day 3 (Back, Triceps, and Abs):
• 1. Pull-ups (4×failure): Four sets to failure.
• [Link] pulley row (3×10 - 6): Three series of between 10 and 6
repetitions gradually increasing the weight.
• [Link] rowing (3×10 - 6): Three sets of between 10 and 6 repetitions
gradually increasing the weight.
• [Link] (2x15): Two sets of 15 repetitions increasing the weight.
• [Link] dips (3×failure): Three sets to failure.
• [Link] grip bench press (2×10 - 6): Two series of between 10 and 6
repetitions gradually increasing the weight.
• [Link] Press (3×10 - 6): Three sets of between 10 and 6 repetitions
slowly increasing the weight.
• [Link] extensions on pulley with reverse grip (2×10 - 6): Two series
between 10 and 6 repetitions gradually increasing the weight.
• 9. Abdominals: Abdominal circuit of your choice for 20 minutes.
without rest.
Day 4 (Legs and Forearms):
• 1. Squats (3×12 - 8): Three sets of between 12 and 8 repetitions increasing.
little by little the weight.
• [Link] (3×12 - 8): Three sets of between 12 and 8 repetitions, increasing slightly.
the weight is little.
• [Link] extensions (3×15 - 12): Three series between 15 and 12
repetitions gradually increasing the weight.
• [Link] deadlift (3×12 - 8): Three sets of between 12 and 8 repetitions
gradually increasing the weight.
• [Link] curl lying down (3×12 - 10): Three series of between 12 and 10
repetitions gradually increasing the weight.
• [Link] wrist (forearm on knee) with dumbbell (4x10): Four series
10 repetitions gradually increasing the weight.
• [Link] grip curl with Z bar or standard bar (4x8): Four series of 8
repetitions gradually increasing the weight.
Day 5 (Repeat a day of your choice)
Phase The Rock (4 days a week - Rest on weekends)
Day 1 (Chest, Biceps, and Abdominals):
• [Link] bench press with dumbbells (4×12 - 10): Four sets of between
12 and 10 repetitions gradually increasing the weight.
• 2. Incline dumbbell press (4×12 - 10): Four series of
between 12 and 10 repetitions gradually increasing the weight.
• [Link] with cables (4×12 - 10): Four series of between 12 and 10
repetitions increasing the weight little by little.
• [Link] bench press with bar (3×12 - 10): Three series of between 12 and 10
repetitions gradually increasing the weight.
• [Link] curl with bar (4×12 - 10): Four series of between 12 and 10
repetitions increasing the weight little by little.
• [Link] hammer bicep curls (4×12 - 10): Four series of between 12 and 10
repetitions increasing the weight little by little.
• 7. Bicep curl Scott bench (4×failure): Four series to failure, increasing a bit
the weight between sets.
• 8. Abdominals: Abdominal circuit of your choice for 20 minutes
without rest.
Day 2 (Legs and Shoulders):
• 1. Press (4×25): Four sets of 25 repetitions gradually increasing the weight.
weight, but in a way that you manage to finish them.
• 2. Quadriceps extensions (3×20): Three sets of 20 repetitions
gradually increasing the weight, but in a way that allows you to complete them.
• [Link] leg curl (3×20): Three sets of 20 repetitions increasing
little by little the weight, but in a way that you manage to finish them.
• [Link] raises on Smith machine (3×failure):Three sets to failure,
increasing the weight in each set.
• [Link] lunges (3×20): Three sets of 20 repetitions increasing slowly
a little weight, but in a way that you manage to finish them.
• [Link] shoulder press with dumbbells (4×12): Four series of 12
repetitions gradually increasing the weight.
• [Link] raises with dumbbells (4×12): Four series of 12
repetitions gradually increasing the weight.
• 8. Lateral raises with dumbbells (4×12): Four series of 12
repetitions gradually increasing the weight.
• [Link] press standing (4×12): Four sets of 12 repetitions increasing
little by little the weight.
Day 3 (Back, triceps, and abs):
• 1. Wide grip pulls to the chest (4×15 - 10): Four sets of between
15 and 10 repetitions gradually increasing the weight.
• [Link] deadlift with bar(4×15 - 10): Four series of between 15 and 10
repetitions gradually increasing the weight.
• 3. Shrugs for trapezius with bar (4×15): Four series of 15
repetitions gradually increasing the weight
• [Link]-ups (4×15): Four sets of 15 repetitions, or as many as you can.
this case.
• [Link] (4×15): Four sets of 15 repetitions.
• [Link] row (4x15): Four sets of 15 repetitions
increasing the weight little by little.
• [Link] Flexion (3xfailure): Three sets to failure.
• [Link] extension on cable with bar (3×10): Three series of 10
repetitions gradually increasing the weight.
• [Link] dips (3xfailure)Three series to failure.
• [Link] raises for lower abs (4x20): Four
sets of 20 repetitions.
• [Link] with pulley(4x20): Four sets of 20 repetitions.
• 12. Russian twist with medicine ball (4x20): Four sets of 20 repetitions.
Day 4 (Rest)
Legs
• [Link] (4×25): Four sets of 25 repetitions increasing little by little.
weight, but in a way that you manage to complete them.
• [Link] with barbell(4×25): Four sets of 25 repetitions increasing
little by little the weight, but in a way that you manage to finish them.
• [Link] extensions (3×20)in Superseries withCurl femoral
lying down (3x20):Three supersets of 20 repetitions, performing the
extensions with the femoral curl in succession.
• 4. Calf raises on the Smith machine or seated(3×failure): Three
series to failure, increasing the weight in each set.
• [Link] on machine (3×15): Three sets of 15 repetitions increasing
little by little the weight.
• 6. Abs: Choose an abdominal circuit for 20 minutes.
without rest.
[Link]
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