Workout Routines

Hyper Growth Training Plan

Get bigger and stronger in four weeks with this intense hyper growth workout routine.

by
Hyper Growth Training Plan
Duration 4 weeks
Exercises 43
Equipment Yes

By following our 28-day plan, combined with using Bio-Gro™ Bio-Active Peptides before and after each workout, you can improve your bench press by 25 or more pounds and your squat by 50 pounds. The trick: You follow this training program rigorously for the entire number of workouts prescribed. The upside: You gain more new strength than you ever imagined, along with harder, more dense muscle. The downside: Well, we don’t see any.

The Schedule

SUN

MON

TUE

WED

THU

FRI

SAT

Big Chest Push Routine

 

Punishing Pull Routine

 

Monster Squat Routine

 

Ab-Busting Routine

 

Bench Assistor Routine

 

Squat Assistor Routine

 

Ab-Busting Routine

 

Note: The final rep of each set should be a struggle to complete and even require a spot. If the final rep is easy, increase the weight on the subsequent set, but do NOT do more reps per set than what is suggested in the Bio-Gro Plan. For exercises 1 through 4, take a full 3-minute rest between sets. For all other exercises, rest 90 to 120 seconds. For exercise 3 in Workouts 1 and 3, you should increase the weight from exercise 2 and then for exercise 4, decrease the weight back down to the weight used in exercise 2.

Weeks 2-4

Week 2: IMPORTANT: This week add 5lbs to your bench press weight and 10lbs to your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.

Week 3: IMPORTANT: This week add 5lbs to your bench press weight and 10lbs to your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.

Week 4: IMPORTANT: This week add 5lbs to your bench press weight and 10lbs to your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.

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Workout 1 Big Chest Push Routine

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
1 sets
8 reps
3 min rest
Perform as a warmup set.

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
1 sets
6 reps
3 min rest

Exercise 3

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
1 sets
3 reps
3 min rest
Add 20 lbs.

Exercise 4

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
6 reps
3 min rest
Minus 20 lbs.

Exercise 5

Wide-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Wide-Grip Barbell Bench Press thumbnail
2 sets
8 reps
90-120 sec rest

Exercise 6

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
2 sets
8 reps
90-120 sec rest

Exercise 7

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 8

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 9

Skull Crusher You'll need: Dumbbells How to
Skull Crusher thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 10

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
10 reps
90-120 sec rest

Day 2 Punishing Pull Routine

Exercise 1

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
8 reps
3 min rest

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8 reps
3 min rest

Exercise 3

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
8 reps
3 min rest
Perform as a low row.

Exercise 4

Dumbbell Rear Delt Flye You'll need: Dumbbells How to
Dumbbell Rear Delt Flye thumbnail
4 sets
8 reps
3 min rest

Exercise 5

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 6

Barbell Preacher Curl
exercise image placeholder
4 sets
8 reps
90-120 sec rest

Exercise 7

Seated Alternating Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
Seated Alternating Dumbbell Biceps Curl thumbnail
3 sets
10 reps
90-120 sec rest

Day 3 Monster Squat Routine

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
1 sets
8 reps
3 min rest
Perform as a warmup set.

Exercise 2

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
1 sets
6 reps
3 min rest

Exercise 3

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
1 sets
3 reps
3 min rest
Add 10-15% weight.

Exercise 4

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
6 reps
3 min rest
Minus 10-15% weight.

Exercise 5

Wide-Stance Barbell Squat You'll need: Barbell, Power Rack How to
Wide-Stance Barbell Squat thumbnail
2 sets
8 reps
90-120 sec rest

Exercise 6

Narrow-Stance Barbell Squat
exercise image placeholder
2 sets
8 reps
90-120 sec rest

Exercise 7

Leg Press How to
Leg Press thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 8

4 sets
8 reps
90-120 sec rest

Exercise 9

Seated Legs Curl How to
Seated Leg Curl thumbnail
4 sets
8 reps
90-120 sec rest

Exercise 10

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
8 reps
90-120 sec rest

Workout 4 Ab-Busting Routine

Exercise 1

Weighted Situp You'll need: Dumbbells How to
Weighted Situp thumbnail
4 sets
10-15 reps
-- rest
Perform on decline bench. In between each set, perform some form of active rest cardio, like jump rope, step ups, or burpees, for 60 seconds

Exercise 2

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
12-15 reps
-- rest
In between each set, perform some form of active rest cardio, like jump rope, step ups, or burpees, for 60 seconds

Workout 5 Bench Assister Routine

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
1 sets
10 reps
3 min rest
Perform as a warmup set.

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
10 reps
3 min rest

Exercise 3

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
3 sets
10 reps
3 min rest

Exercise 4

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
10 reps
3 min rest

Exercise 5

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
3 sets
10 reps
90-120 sec rest

Exercise 6

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
3 sets
10 reps
90-120 sec rest

Exercise 7

Reverse Narrow-Grip Lat Pulldown
exercise image placeholder
3 sets
10 reps
90-120 sec rest

Exercise 8

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
10 reps
90-120 sec rest

Day 6 Squat Assister Routine

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
1 sets
10 reps
3 min rest
Perform as a warmup set.

Exercise 2

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
10 reps
3 min rest

Exercise 3

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
10 reps
3 min rest
Perform stationary.

Exercise 4

Static Back Extension You'll need: Roman Chair How to
Static Back Extension thumbnail
3 sets
10 reps
3 min rest

Exercise 5

Seated Legs Curl How to
Seated Leg Curl thumbnail
3 sets
10 reps
90-120 sec rest

Exercise 6

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
10 reps
90-120 sec rest

Day 7 Ab-Busting Routine

Exercise 1

Weighted Situp You'll need: Dumbbells How to
Weighted Situp thumbnail
4 sets
10-15 reps
-- rest
Perform on a decline bench. In between each set, perform some form of active rest cardio, like jump rope, step ups, or burpees, for 60 seconds

Exercise 2

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
12-15 reps
-- rest
In between each set, perform some form of active rest cardio, like jump rope, step ups, or burpees, for 60 seconds
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