Hypertrophy Routine

6 brief sessions per week.

I've decided to switch to a hypertrophy routine for a couple of months, with the intention of increasing muscle a bit ready for some PR-breaking. Using 12-rep sets (apart from warmups) seems to be doing the trick right now - I'll adjust this as necessary after a fortnight or so. I'll also tweak the exercise selection as needed - for now, the only glaring omission is the deadlift and friends. This is the only lift that seems to need a longer recovery time than available; I'm hoping to have 6 brief sessions per week.

Mon Tue Wed Thu Fri Sat


Various rows


Calf raise


Manual resistance

Hamstrings (knee flexion)

leg curl


Wrist curl

Wrist roller

Zottman Curl

Hamstrings (hip extension)



Squat (sumo)


Bench press


Front squat

Squat (narrow)

Hack Squat

Leg extension



Seated half press


Plate twist

Side bends

Suitcase deadlift

Hanging leg/knee raise




Dimel deadlift


Bicep curl

One-handed barbell curl




Seated shoulder press

Bradford press

Cuban press

Neider press

Side plate press



Behind the back shrug

Hise shrug


Lower back

Waiter's Bow

Good Morning

You Might Also Like...

NB : For a complete list of everything we use and recommend, swing by the reviews area. And of course the Straight to the Bar Store. It's all in there.

To learn how to put it to work, swing by the Guides area.

Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

70 of the Best : 7 Years of Straight to the Bar.

This site - Straight to the Bar - has been around for an incredible 7 years (the first post was on Jan 17th, 2004), and to say I'm grateful is a gross understatement.

Thank you.

New Routine.

Down to 3 sessions per week.

The First Year.

From zero to 'healthy obsession'.

First Week of Workouts on Biphasic Sleep.Pigeon.After a week on the biphasic routine, I was more than a little keen to see what the workouts were like.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

NB : If you'd like to write a guest post for Straight to the Bar, or if you'd like to join the team of Moderators here (I love hearing about everyone's training approaches) - get in touch. And if you've got a fitness competition or seminar coming up, add it to the calendar.

Look forward to hearing from you.

Over to you. Leave a comment below, or send us a tweet :

blog comments powered by Disqus
Straight to the Bar Strength Kit

Are You as Strong as You Could Be?

Grab the Straight to the Bar Strength Kit.

Training Guides, eBooks and of course the Strength & Fitness Newsletter. Absolutely free.