For instance, on Chest Day for Low Incline Dumbbell. Press ... An excellent guide
for determining the level of weight you should be using is form. If you are ...
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan As discussed in the article, you should be selecting weights appropriate for your strength level and experience. For instance, on Chest Day for Low Incline Dumbbell Press, a good average would be 55 lbs; on warm-up, 85 lbs on sets 2 and 3 and 65 lbs to failure on set 4. Clearly, if this is too light for you, you can increase and if it’s too heavy, decrease. The goal is to establish the weight at which you feel comfortable with and use that as a starting point. You will want to gradually increase the weights as your body adapts to the load. An excellent guide for determining the level of weight you should be using is form. If you are struggling with the weight and cannot maintain a full range of motion you are using a weight too heavy for you. Conversely, if you are going through the motions and you are not feeling sufficient resistance, or are not getting a good muscular contraction at the top of the movement, the weight is too light for you. If you see an exercise that you do not know, a quick YouTube search will typically give you a good idea of what you need to know to perform that set. If not, feel free to email us here at
[email protected] and we will point you in the right direction. Lastly, it’s always good to keep a record of your progress. Print these sheets out, take them to the gym and jot down the weight you performed. This way you can always increase the weight as you progress, based on the previous information.
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan Chest, Shoulders and Triceps Day Chest (Pectorals) Low Incline Dumbbell Press (Set bench at lowest incline) Warm-Up Set 1: Dumbbell Chest Press Incline Bench – 15 reps Set 2: Dumbbell Chest Press Incline Bench – 8 reps Set 3: Dumbbell Chest Press Incline Bench – 6 reps Set 4: Dumbbell Chest Press Incline Bench Reps to failure
Seated Hammer Strength Chest Press Set 1: Seated Hammer Strength Chest Press – 8 reps Set 2: Seated Hammer Strength Chest Press – 6 reps Set 3: Seated Hammer Strength Chest Press to failure
Seated Pec Deck Arms Extended Set 1: Seated Pec Deck – 10 reps
(You don’t need a lot of weight here, but keep good form, squeeze toward the middle)
Set 2: Seated Pec Deck – 8 reps Set 3: Seated Pec Deck to failure
Shoulders (Deltoids) Seated Shoulder Press Machine Warm-Up Set 1: Seated Shoulder Press – 15 reps Set 2: Seated Shoulder Press – 8 reps Set 3: Seated Shoulder Press – 6 reps Set 4: Seated Shoulder Press to failure
Lateral Dumbbell Fly (Shoulder) Set 1: Lateral Dumbbell Fly – 8 reps Set 2: Lateral Dumbbell Fly – 6 reps Set 3: Lateral Dumbbell Fly to failure
Upright Cable Row with Rope Attachment (Note, use a rope, focus on delts, keep elbows high) Warm-Up Set 1: Upright Cable Row – 15 reps Set 2: Upright Cable Row – 8 to 10 reps Set 3: Upright Cable Row to failure
(You don’t need a lot of weight here, but keep good form)
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan Triceps Triceps Pushdown (Cambered Handle Bar) Warm-Up Set 1: Triceps Pushdown – 15 reps Set 2: Triceps Pushdown – 10 reps Set 3: Triceps Pushdown – 8 reps Set 4: Triceps Pushdown to failure
Overhead Triceps Extension (Rope Attachment) Set 1: Overhead Triceps Extension – 10 reps Set 2: Triceps Pushdown Fly – 10 reps Set 3: Triceps Pushdown Fly to failure Bodyweight Dips (Can add weighted belt if required) – This movement involves the chest as well and is a great finishing exercise – with a fatigued chest and triceps, you may consider using a partner to assist, or a dip assist machine.
Set 1: Bodyweight Dips – 12 reps Set 2: Bodyweight Dips – 10 reps Set 3: Bodyweight Dips – 8 reps
Back and Biceps Day Back Lat Pull Downs (Cable Machine) Warm-Up Set 1: Lat Pull Downs – 15 reps Set 2: Lat Pull Downs – 10 reps Set 3: Lat Pull Downs – 8 reps Set 4: Lat Pull Downs to failure
Seated Cable Rows Warm-Up Set 1: Seated Rows – 15 reps Set 2: Seated Rows – 10 reps Set 3: Seated Cable Rows – 8 reps Set 4: Seated Cable Rows to failure
Underhand Grip Barbell Rows Warm-Up Set: Underhand Grip Barbell Rows – 15 reps Set 2: Underhand Grip Barbell Rows – 10 reps Set 3: Underhand Grip Barbell Rows – 8 reps Set 4: Underhand Grip Barbell Rows to failure
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan Biceps Biceps Dumbbell Curls Warm-Up Set: Biceps Dumbbell Curls – 15 reps Set 2: Biceps Dumbbell Curls – 10 reps Set 3: Biceps Dumbbell Curls – 8 reps Set 4: Biceps Dumbbell Curls Rows to failure
Biceps Preacher Bench Barbell Curls (Cambered Bar) Warm-Up Set: Biceps Preacher Bench Barbell Curls – 15 reps Set 2: Biceps Preacher Bench Barbell Curls – 10 reps Set 3: Biceps Preacher Bench Barbell Curls – 8 reps Set 4: Biceps Preacher Bench Barbell Curls to failure
Standing Biceps Cable Machine Curls (Rope Attachment) Set 1: Standing Biceps Cable Machine Curls – 10 reps Set 2: Standing Biceps Cable Machine Curls – 8 reps Set 3: Standing Biceps Cable Machine Curls to failure
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan Legs and Abs Day Legs Leg Extensions (One Leg at a Time) Warm-Up Set: Left Leg: Leg Extensions – 15 reps/Right Leg: Leg Extensions – 15 reps Set 2: Left Leg: Leg Extensions – 10 reps/Right Leg: Leg Extensions – 10 reps Set 3: Left Leg: Leg Extensions – 8 reps/Right Leg: Leg Extensions – 8 reps
Leg Curls (One Leg at a Time) Warm-Up Set: Left Leg: Leg Extensions – 15 reps/Right Leg: Leg Extensions – 15 reps Set 2: Left Leg: Leg Extensions – 10 reps/Right Leg: Leg Extensions – 10 reps Set 3: Left Leg: Leg Extensions – 8 reps/Right Leg: Leg Extensions – 8 reps
Squats (Barbell) Warm-Up Set: Squats – 15 reps Set 2: Squats – 10 reps Set 3: Squats – 8 reps
ALLMAX Nutrition High-Intensity Adaptive Hypertrophy Workout Plan Calves Standing Calf Raises Warm-Up Set: Standing Calf Raises – 15 reps Set 2: Standing Calf Raises – 10 reps Set 3: Standing Calf Raises – 8 reps Set 4: Standing Calf Raises Squats to failure
Seated Calf Raises Set 1: Seated Calve Raises – 12 reps Set 2: Seated Calve Raises – 10 reps Set 3: Seated Calve Raises to failure
Abdominals Seated Abdominal Machine Set 1: Seated Abdominal Machine – 10 reps Set 2: Seated Abdominal Machine – 10 reps Set 3: Seated Abdominal Machine – 10 reps Standard Abdominal Crunched (Perform on a Floor Mat) Set 1: Seated Abdominal Machine – 20 reps Set 2: Seated Abdominal Machine – 15 reps Set 3: Seated Abdominal Machine – 12 reps Abdominal Cable Machine Crunches (Rope Attachment) Set 1: Abdominal Cable Machine Crunches – 15 reps Set 2: Abdominal Cable Machine Crunches – 12 reps Set 3: Abdominal Cable Machine Crunches – 10 reps
