Wolfe Workout Planner Hypertrophy

Wolfe Workout Planner Hypertrophy

        When anyone begins a new workout regime they usually have some sort of goal in mind to become more lean and fit. If you have ever wanted those chiseled abs, the larger biceps, or the defined and tone legs this is the phase that will promote that throughout your functional training. With saying this I do not want you to skip to this phase to begin your training program, because this could be detrimental to your health and could increase the likelihood of injury. When we get to this phase in the planner we are now in the bulk of NASM’s OPT model where our goal is to increase lean muscle mass.1

        We will be able increase our lean muscle mass during this phase because we will focus on high levels of volume with minimal rest periods to force changes that result in an overall increase in muscle size and reduction of free fat.1 While we are in this phase we will not only focus on our show muscles (muscles that push object away from us ex. Chest) but also our go muscles (muscles that pull objects towards us ex. Back).2 This phase is similar to all other phases with the pushing and pulling programming technique explained earlier. This phase will help us build more muscle and lose more body fat, preparing us for the next phase of maximum strength. This increase in strength capacity resulting from the hypertrophy phase will prepare us to train with heavier weights in the near future. An example workout will be provided below to show how the training program has progressed in higher volumes (more sets, reps, and intensities) to promote these changes.

        I must stress once again to avoid the temptation to jump straight into this phase because to become the best functional version of ourselves we must progress properly. You can think of it as running, we had to learn how to crawl before we could walk, and we had to learn to walk before we could run. Following the program properly will help prevent injuries and promote future health. So when you start this phase you will be striving to become the best version of yourself and get those chiseled abs, large biceps, or defined toned legs you have always wanted; get ready for this functional hypertrophy phase!

References:

1Clark, M., Lucett, S., & Sutton, B. (2014). NASM Essentials of Personal Fitness Training.

Burlington, MA: Jones and Bartlett Learning.

2Verstegen, M., & William, P. (2006). Core Performance Essentials. New York,  NY:

Rodale.

September Hypertrophy Phase
Day 1
A1 - Plank w/ Alt Arm Reach	2x5ea;2x5ea;2x5ea;2x5ea;
A2 - RFE 3 Pos Push Up Hold	2x10sec;2x10sec;2x10sec;2x10sec;
A3 - Wall Alt Overhead Reach	2x5ea;2x5ea;2x5ea;2x5ea;
B1 - TRX Marching	2x10ea;2x10ea;3x10ea;1x10
B2 - MB Chest Pass	2x10;2x10;3x10;1x10
C1 - Barbell Bench Press	3x8;3x8(...1x2-4);3x8(...2x2-4);2x8
C2 - Supinated Grip Pull Ups	3x8;3x8(...1x2-4);3x8(...2x2-4);2x8
D1 - Standing Alt Military Press	10ea 8ea 6ea;10ea 8ea 6ea;10ea 8ea 6ea;10ea 8ea 6ea;
D2- 1-Arm Inverted Row	10ea 8ea 6ea;10ea 8ea 6ea;10ea 8ea 6ea;10ea 8ea 6ea;
E1-5 Min Cool Down