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Hyper Growth Training Plan

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

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  • 4 weeks

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Hyper Growth Training Plan
Hyper Growth Training Plan

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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Routine

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Workout 1

Big Chest Push Routine

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
1
Reps
8
Rest
3 min
Perform as a warmup set.
Equipment
Barbell, Bench
Sets
2
Reps
8
Rest
90-120 sec
Equipment
Barbell, Bench
Sets
2
Reps
8
Rest
90-120 sec
Equipment
Bench, Dumbbells
Sets
4
Reps
8
Rest
90-120 sec
Exercise 8 of 43

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
4
Reps
8
Rest
90-120 sec
Exercise 10 of 43

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10
Rest
90-120 sec

Day 2

Punishing Pull Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 43

Chinup

Equipment
Pullup Bar
Sets
4
Reps
8
Rest
3 min
Exercise 12 of 43

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
8
Rest
3 min
Exercise 13 of 43

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8
Rest
3 min
Perform as a low row.
Exercise 14 of 43

Dumbbell Rear Delt Flye

Equipment
Dumbbells
Sets
4
Reps
8
Rest
3 min
Exercise 15 of 43

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8
Rest
90-120 sec
Exercise 16 of 43

Barbell Preacher Curl

Equipment
Sets
4
Reps
8
Rest
90-120 sec
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
90-120 sec

Day 3

Monster Squat Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 43

Barbell Squat

Equipment
Barbell
Sets
1
Reps
8
Rest
3 min
Perform as a warmup set.
Exercise 19 of 43

Barbell Squat

Equipment
Barbell
Sets
1
Reps
6
Rest
3 min
Exercise 20 of 43

Barbell Squat

Equipment
Barbell
Sets
1
Reps
3
Rest
3 min
Add 10-15% weight.
Exercise 21 of 43

Barbell Squat

Equipment
Barbell
Sets
3
Reps
6
Rest
3 min
Minus 10-15% weight.
Exercise 22 of 43

Wide-Stance Barbell Squat

Equipment
Barbell, Power Rack
Sets
2
Reps
8
Rest
90-120 sec
Exercise 23 of 43

Narrow-Stance Barbell Squat

Equipment
Sets
2
Reps
8
Rest
90-120 sec
Exercise 24 of 43

Leg Press

Equipment
Sets
4
Reps
8
Rest
90-120 sec
Exercise 26 of 43

Seated Leg Curl

Equipment
Sets
4
Reps
8
Rest
90-120 sec
Exercise 27 of 43

Standing Calf Raise

Equipment
Box
Sets
4
Reps
8
Rest
90-120 sec

Workout 4

Ab-Busting Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 43

Weighted Situp

Equipment
Dumbbells
Sets
4
Reps
10-15
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 29 of 43

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
12-15
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
Equipment
Sets
Reps
Rest
Exercise 30 of 43

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
1
Reps
10
Rest
3 min
Perform as a warmup set.
Equipment
Barbell, Bench
Sets
3
Reps
10
Rest
3 min
Exercise 33 of 43

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
3 min
Equipment
Dumbbells
Sets
3
Reps
10
Rest
90-120 sec
Exercise 35 of 43

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
3
Reps
10
Rest
90-120 sec
Exercise 36 of 43

Reverse Narrow-Grip Lat Pulldown

Equipment
Sets
3
Reps
10
Rest
90-120 sec
Exercise 37 of 43

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
10
Rest
90-120 sec

Day 6

Squat Assister Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 43

Barbell Squat

Equipment
Barbell
Sets
1
Reps
10
Rest
3 min
Perform as a warmup set.
Exercise 39 of 43

Barbell Squat

Equipment
Barbell
Sets
3
Reps
10
Rest
3 min
Exercise 40 of 43

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
3 min
Perform stationary.
Exercise 41 of 43

Static Back Extension

Equipment
Roman Chair
Sets
3
Reps
10
Rest
3 min
Exercise 42 of 43

Seated Leg Curl

Equipment
Sets
3
Reps
10
Rest
90-120 sec
Exercise 43 of 43

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
10
Rest
90-120 sec

Day 7

Ab-Busting Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 44 of 43

Weighted Situp

Equipment
Dumbbells
Sets
4
Reps
10-15
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 45 of 43

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
12-15
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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