In this post I will look at a 4-6 week training programme that I did recently with one of my clients. The programme is designed to help increase muscle size (hypertrophy) and the workouts are based around compound free weight exercises such as clean and presses, hang cleans, deadlifts etc. My client trained with me 3-4 x per week and some times on consecutive days, because of this we split the workout into 2. Workout A focuses mainly on working the chest, shoulders and triceps while workout B targets the legs, back and biceps. Abdominals were trained twice per week with at least one day’s rest in between. The aim of the workouts was to complete 3 sets of 8-12 reps for each exercise. Once 3 sets of 12 could be completed with a perfect technique then we increased the resistance. Below I have outlined the 2 workouts and have included which exercises included warm up sets and how much rest was taken between each set.

Workout A:

Incline bench press: 1 warm up set of 15 reps with lightweight then 3 x 8-12. (1-minute rest between sets)

Clean and press: 1 warm up set of 15 reps with lightweight then 3 x 8-12. (1-minute rest)

Press-up: For this exercise we started with the basic press-up and aimed to do 3 sets of 12. We then progressed up to 20 reps and once this was comfortable we used a harder variation such as using the “Perfect press-ups” or doing an atomic press-up on the TRX. (45 seconds rest)

Kettlebell single arm snatch: 3 sets 8-12 reps per arm. (1-minute rest)

Chest press machine: 3 sets of 8-12 reps (45 seconds rest)

Upright row: 3 sets of 8-12 reps (45 seconds rest)

Close grip bench press: 3 sets of 8-12 reps (45 seconds rest)

Workout B:

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