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Many effects are correlated with muscle hypertrophy including: an increase in the number of muscle fibers and blood capillaries within the fiber.
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| Don't make your sets and reps so difficult that you bomb out early in the workout and get discouraged, or worst, you get weaker. |
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SET 1
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SET 2
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SET 3
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SET 4
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SET 5
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SET 6
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O
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EXERCISES
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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N
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Power Clean
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95LBS.
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10
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6
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6
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6
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D
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Bent Over Rows
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135
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10
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10
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8
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8
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8
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A
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Squat
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BAR
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20
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135
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15
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10
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5
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5
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5
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Y
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Leg Press
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15
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20
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20
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Stiff Leg Deads
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8
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8
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8
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Neck
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T
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SET 1
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SET 2
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SET 3
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SET 4
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SET 5
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SET 6
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U
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EXERCISES
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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E
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Bench Press
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BAR
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20
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135
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10
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8
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5
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5
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5
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S
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Incline Press
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10
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6
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6
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6
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D
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Split Jerk
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115
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12
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135
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10
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8
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6
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6
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A
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High Pulls
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5
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5
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5
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Y
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Close Grip Bench
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12
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10
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8
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8
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Neck
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Situps
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T
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SET 1
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SET 2
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SET 3
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SET 4
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SET 5
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SET 6
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H
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EXERCISES
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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WT
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REP
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U
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Hang Clean
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95
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10
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115
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10
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5
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5
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5
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R
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D.B. Row
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8
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8
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8
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S
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Front Squat
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12
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10
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10
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D
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Leg Curls
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15
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15
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15
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A
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Calves
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10
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10
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10
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Y
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F
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Bench Press
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BAR
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20
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135
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12
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8
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6
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Use 65% for reps 8 & 6
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R
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DB Incline Bench Press
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12
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10
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8
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8
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I
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Standing Military
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10
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6
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4
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4
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4
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D
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Lying Tri Extentions
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12
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8
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8
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8
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A
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Bicep Curls
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10
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10
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10
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10
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Y
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Neck
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Situps
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To Download the Workout in Microsoft Excel Click Below:
 Download: OFF-SEASON WORKOUT: WEEKS 4-6
Click HERE For Part Four!
By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding, and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a three-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.
behind_the_iron@yahoo.com
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