Скачать или смотреть Workout of the Week 48: 6-Day Mixed-Method Hypertrophy Workout

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This week’s Workout of the Week is all about one thing — muscle gains. 💪
We’re diving into a six-day mixed method hypertrophy program designed to build size through a full spectrum of training intensities, rep ranges, and contraction types.

🔍 Training Overview

Goal: Build muscle (hypertrophy focus)

Training Frequency: 6 days per week

Intensity: 65%–87.5% of 1RM

Repetitions: 4–12 reps

Effort: Near-maximum to maximum, repeated effort

Exercise Types: Compound + isolation movements

Training Method: Station training with integrated complexes

Split: Muscle group split (Chest/Biceps – Back/Triceps – Legs/Shoulders)

🏋️‍♂️ Program Structure

You’ll train three distinct workouts, repeated twice per week with variations in exercise selection, set/rep schemes, and contraction focus (stretch, mid, or contracted position).

Workouts 1 & 4 – Chest & Biceps

Incline Bench Press, Dumbbell Bench Press, Dumbbell Flyes

Barbell Biceps Curl, Incline Dumbbell Curl / Concentration Curl

Workouts 2 & 5 – Back & Triceps

Bent-Over Row, Pull-Ups, Dumbbell Pullover / Straight-Arm Lat Pulldown

French Press, Dumbbell Overhead Extension / Kickbacks

Workouts 3 & 6 – Legs & Shoulders

Front Squat, Leg Press, RDL

Leg Extension + Leg Curl Complex

Dumbbell Shoulder Press, Upright Row / Lateral Raise

Each workout follows a mixed method loading structure:

3×6 @ 80% 1RM

3×8 @ 75% 1RM

3×12 @ 65% 1RM

This approach targets all facets of hypertrophy — from functional hypertrophy (strength-focused) to non-functional and transient hypertrophy (metabolic stress and muscle pump).

📦 Inside the Download

✅ 4-week periodized hypertrophy program
✅ Glossary explaining all training terms
✅ Background info about your coach
✅ Testimonials from athletes and colleagues
✅ Access to the membership area with 47+ previous 4-week programs

🚀 Next Steps

Download the free PDF

Join the membership for the complete 4-week version

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