7/24/2019 Novice Strength & Hypertrophy Weightlifting Program (GPP)

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January 2016: General Strength and Hypertrophy

Day 1: Max Squat

Exercise Week 1 Week 2 Week 3 Week 4

ac! Squat 3x5 3x5 3x5 3x5

GH"

#ore #ircuit

Day 2: Max ench

Exercise Week 1 Week 2 Week 3 Week 4

ar$ell ench %ress 4x 4x 4x 4x

ar$ell "o&s 3x 3x 3x 3x

Du'$$ell (ncline ench

%ress3x10 3x10 3x10 3x10

Dips 2x10 2x10 2x10 2x10

Day ): Max Deadli*t

Exercise Week 1 Week 2 Week 3 Week 4

Deadli*t 3x5 3x5 3x5 3x5

ulgarian Split Squat 3x8 3x8 3x8 3x8

#ore #ircuit

Day +: Max %ress

Exercise Week 1 Week 2 Week 3 Week 4

ar$ell %ress 4x 4x 4x 4x

%ull,ups 3x 3x 3x 3x

Du'$$ell (ncline ench

%ress3x12 3x12 3x12 3x12

-roc "o&s 2x12 2x12 2x12 2x12