How to create your own hypertrophy template: Must do:

1. 3-5 Sets of 5-30 reps . Choose your range. How much weight? The weight you’re comfortable maintaining proper form.
2. Train each muscle for minimum of 10 sets if you aim to maintain muscles.
3. Train to failure - at-least aim for that.
4. Recovery for protein synthesis and control muscle damage. Note on diet - maintain a calorie surplus. Protein intake 1g/kg/day is a must.

Now you can have your own hypertrophy schedule. Below is mine:

1. Monday- chest &triceps ⁃ Incline dumbbell press 10 x3 sets ⁃ Flat dumbbell press 10x 3

• cable flyes machine 10x 3 ⁃ Dips bodyweight to failure 3 sets ⁃ Triceps overhead extension 12x 3 ⁃ Triceps single hand extension 12 x 3 video ⁃ Pushup to failure

2. Tuesday- Back biceps ⁃ Lat pull-down 12 x3

• Barbell shrugs 12x 3 ⁃ Assisted Pull ups to failure 10 reps , below 6 step 4 sets

• cb machine ROWS 12 X 3 ⁃ Biceps aim for short head and long head also use light weight ⁃ Wall support dumbbell curls 10x 3 sets

INCLINE DUMBELL curl 10 x 3 biceps video ⁃ Hammer 10x 3 sets ⁃ Concentration curls 10 x 3 sets 3. Wednesday- Legs ⁃ Squats 12 x 3 sets ⁃ Leg press 10x 3 sets ⁃ Lunges/ (bb squats) 10x 3 sets video

• Leg curls 10X 3 SETS definately! ⁃ Calf raise - seated and standing to target two muscles of calves. Use light weight aim to contract the muscle as hard as you can. 15 X3 SETS ⁃ Hamstring extension machine 10 x3 sets.

4. Thursday- shoulder and abs and Light cardio ⁃ Shoulder press 10 x 3 sets ⁃ Lateral rises with minimum weight 8 x5 sets ⁃ Rear delts flyes 10 x3 sets ⁃ Abs - planks, hanging leg raises and mountain climbers 3 sets of 8 quality reps . ⁃ Planks aim for 45 sec hold and progress as you improve. ⁃ Cardio activity -10 mins zone 2 INCLINATION 4-6 skip! Note-
5. All these exercises should be done with progressive overload . Increase the weight as you move from Set 1 to Set 3.
6. If you focus on lowering the weight slowly- eccentric movements, you will have more muscle damage and it wll require more recovery . Muscle damage is nothing to worry about unless you are really sore.
7. Do your warmup and stretches before you start.

SQUATS 24 WARMUPS

PIPE DRILL 10 TIMES.

WRIST ROLLERS 2.5KG 10 EACH HAND.