MAXIMUM HYPERTROPHY TRAINING
ADVANCED MHT 16 WEEK TRAINING CYCLE
MHT - MAXIMUM HYPERTROPHY TRAINING
WORKOUT TEMPLATES
Example Workout Templates to help you design your own MHT Workouts:
*number of sets depends on size of body part, more for big parts, less for small parts*
Templates for Bigger Body parts:
Beginner Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on Last
Exercise Two: Heavy Compound, 1-2 sets, 4-6 rep range - Drop Set on Last
Exercise Three: Isolation, 3-7 sets, 8-12 rep range
Intermediate Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last
Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range
Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last
Exercise Four: Isolation, 3-7 sets, 8-12 rep range
Advanced Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last
Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range
Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last
followed by this:
Exercise Four: Isolation, 3-7 sets, 8-12 range
Exercise Five: Isolation, 3-7 sets, 8-12 range
or
Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps
or
Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps
or
Exercise Four: Isolation, 3-7 sets, 8-12 rep range
Exercise Five: Compound, 1 set, 8-12 rep range
Templates for Smaller Body parts:
Beginner Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause or drop set on Last
Exercise Two: Isolation, 3-7 sets, 8-12 rep range
Intermediate Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last
Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last
Exercise Three: Isolation, 3-7 sets, 8-12 rep range
Advanced Workout Template:
Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last
Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last
followed by this:
Exercise Three: Isolation, 3-7 sets, 8-12 range
or
Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps
or
Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps
or
Exercise Four: Isolation, 3-7 sets, 8-12 rep range
Exercise Five: Compound, 1 set, 8-12 rep range
