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12 Week Hypertrophy Quest

 


Quest Goals:
1) Increase Muscle Mass
2) Decrease BF%

3) Increase Strength In All Lifts

 

Overview/Details
Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts.   This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets.

 

SPLIT
CHEST/BACK
SHOULDERS/ARMS
LEGS

 

 

Quest Objectives:

 

Day 1: Chest/Back |
Warm-up 5 minutes of cardio
A1) Bench Press 2x6 warm-up, 3x12 working
A2) DB Row 2x6 warm-up, 3x12 working
1 - 2 minute rest
B1)  Hammerstrength incline Chest Press 3x12 working
B2) Hammerstrength lat pulldown  3x12 working

1 - 2 minute rest
C1) Cable Crossovers  5-7x12 working
C2) Reverse Flye  5-7x12 working

 

Day 2: Active Rest |
Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session.

 

Day 3: Shoulders/Arms |
Warm-up 5 minutes of cardio
A1) DB Shoulder Press 2x6 warm-up, 3x12 working
A2) Standing DB Curl 2x6 warm-up, 3x12 working

1 - 2 minute rest
B1) DB Front Raise 2x6 warm-up, 3x12 working
B2) Tricep Extension 2x6 warm-up, 3x12 working

1 - 2 minute rest
C1) Reverse Flye Machine 2x6 warm-up, 3x12 working
C2) Barbell Curl 2x6 warm-up, 3x12 working

1 minute rest
D) Skull Crusher 2x6 warm-up, 3x12 working

 

Day 4: Active Rest |
Do the same amount of cardio as you did on your first active rest day this week.

 

Day 5: Legs | 
Warm-up 5 minutes of cardio
A1) Squat 2x6 warm-up, 3x12 working
A2) Leg Curl 1x6 warmup , 3x12 working
2 - 3 minute rest between A and B
B1)  Leg Extensions 3x12 working
B2)  Standing Calf Raises 3x12 working
2 - 3 minute rest between B and C
C1) Weighted Walking Lunge 3x12 working
C2) Lower Back Extensions 3x12 failure

 

Day 6: REST
Day 7: REST

 

Let me know what you think below!

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