My Strength And Hypertrophy Setup

Training Beginners
1

Hey dudes

I put together this strength and hypertrophy program for my basketball/school offseason. I did it with the help of a couple of major resources, including Joe Defranco’s “westside for skinny bastards”, Kelly Bagget articles, and information from other things that concern explosiveness, power and sprinting.

A little info about me:
17 years old
Height @ 6 feet/181 cm
Weight @ 162 lbs/73,5 kg
Body fat approx: 10-15 %
1 legged vertical leap: 29 inches
2 legged: 25 inches
2 legged from standstill: 23 inches

This is the first time I’ll be weightlifting. Because I’m a basketball (half serious) player, my main concern will be power and explosiveness. This is the strength and hypertrophy phase of my resistance training, and it will probably go on for a period of 6-8 weeks. My legs are already fairly reactive so plyometrics and power training will not be very dominant during this initial phase.

The focus in my workouts will be on the posterior chain.

Current stats

ATG squat: 12 X 55 kg
Chins: 5 x +10 kg
Dips: 15 x bodyweight
Hyperextension: 15 x +10 kg
Farmers walk: 10 s hold at 30 kg
Military press: ?
Deadlift: ?

The stated rests are the ones I’ll be doing between sets. Appropriate weight % will of course be used.

Warmup:

5 min rowing
5-10 min bicycling
Hang cleans with bar only

Workout 1 (Monday)

Posterior chain

ATG back squat
3 min rest
5 x 5

Romanian deadlift
2 min rest
3 x 12

Glute ham raise
2 min rest
3 x 12

Hyperextension
1 min rest
3 x 15

Upperbody

Dips
3 min rest
5 x 5

Shrugs
2 min rest
3 x 12

Farmers walk
10-20 s rest
3 sets of max weight for 10-20 s

Ab & grip specific work

Workout 2 (Thursday)

Posterior chain

Deadlift
3 min rest
5 x 5

Glute ham raise
2 min rest
3 x 12

Upperbody

Military press:
3 min rest
5 x 5

Chins
3 min rest
5 x 5

Ab & grip specific work

That’s it. I have probably forgotten something but I’ll keep the thread updated as we go.

A couple of questions for you guys:

  1. Should I ditch the hyperextensions in workout 1?
  2. Should I ditch the deadlift in workout 2 and do ATG squats instead?

And remember, any help is appreciated

Nian

2

You need more rest between workouts. You are exercising many of the same muscle groups on those days, so get more rest.

Like if you are training monday, then train again on friday for example.

3

Too little rest? Sounds like a sound advice but if I go mons and fris, won’t I get too little rest between the friday and the monday workout?

4

WHAT!! monday and friday. Heck why dont we have him join Mentzer as a beginner and say train once a month.

Looks not bad yes there is over lap but eat good get rest and work your tail off. Youll. adjust and recover.

Phill

5

“Looks not bad”? Ok what can I do to improve the setup?