{"id":10143,"date":"2019-05-18T14:59:25","date_gmt":"2019-05-18T14:59:25","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=10143"},"modified":"2025-12-24T12:50:14","modified_gmt":"2025-12-24T12:50:14","slug":"hypertrophy-weight-training-program-pdf","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/hypertrophy-weight-training-program-pdf\/","title":{"rendered":"&#8216;Joe Rogan&#8217; Workout &#8211; Strength &amp; Hypertrophy Program  .pdf  [2026]"},"content":{"rendered":"<h2 style=\"text-align:center\">MMA Hypertrophy Workout &#8211; Build a Functional Physique Like Joe Rogan<\/h2>\n<ul>\n<li><strong>Hypertrophy Training Program pdf<\/strong><\/li>\n<li><b style=\"text-align:center;color:initial\">[16] Week Strength &amp; Hypertrophy Training&nbsp;<\/b><b style=\"text-align:center;color:initial\">Programme<\/b><b style=\"text-align:center;color:initial\">&nbsp;<\/b><\/li>\n<\/ul>\n<p>Last Updated &#8211; 2nd June 2021<\/p>\n<p>All exercises are set out in a neat, table format in the <strong>pdf which can be downloaded near the bottom of the page&#8230;<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"10157\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/hypertrophy-weight-training-program-pdf\/hypertrophyprogramme\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?fit=1200%2C800&amp;ssl=1\" data-orig-size=\"1200,800\" data-comments-opened=\"1\" data-image-title=\"HypertrophyProgramme\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?fit=1024%2C683&amp;ssl=1\" class=\" size-full wp-image-10157 aligncenter\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1200%2C800&#038;ssl=1\" alt=\"sample hypertrophy programme\" width=\"1200\" height=\"800\"><\/p>\n<p>[office src=&#8221;<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21157&#038;authkey=APnkUA0v3fGmg9E&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21157&#038;authkey=APnkUA0v3fGmg9E&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a><\/p>\n<p>Pdf copy can be downloaded at the bottom of this article<\/p>\n<p>(The spelling for exercise program is &#8211; &#8220;program&#8221; in the US, &#8220;programme&#8221; in the UK)<\/p>\n<hr>\n<hr>\n<h2 style=\"text-align:center\"><b>Stage 1 \u2013 Build a Base of Weight Training Technique<\/b><\/h2>\n<p style=\"text-align:center\">(to avoid injury when lifting heavier)<\/p>\n<p>In this phase, the emphasis is on correct technique.<br>\nFilm your technique when possible and ensure key technical points are adhered to.<br>\nSome exercises can be completed until&nbsp;muscular&nbsp;failure occurs.<br>\nOthers such as&nbsp;deadlifts&nbsp;should not be&nbsp;completed until failure&nbsp;unless supervised by an experienced coach.<\/p>\n<p>With any exercise, stop if technique breaks down before absolute&nbsp;muscular&nbsp;failure.<\/p>\n<hr>\n<p><b>Day 1<\/b><\/p>\n<p><b>Warm Up&nbsp;<\/b><br>\n5 minutes of steady state cardio<br>\nMobility Exercises<\/p>\n<p>For each exercise, do 2 warm up extra sets before starting the 3 working sets &#8211;&nbsp;with a weight 50% that of the working set.<br>\nPause for 1 second at the top and the bottom<br>\nTake 3 seconds to complete the &#8216;up&#8217; and the &#8216;down&#8217; movements of each exercise<\/p>\n<p>Exercise 1 \u2013 Bench Press \u2013 3&nbsp;sets of 10-12 reps<\/p>\n<p>Exercise&nbsp;2 \u2013 Front Squats \u2013 3&nbsp;sets of 8 \u2013 12 reps<\/p>\n<p>Exercise 3 \u2013 Stability Ball Hamstring Curls \u2013 2 sets of 10 reps (no need for warm up sets for ball exercises)<\/p>\n<p>Exercise 4 \u2013 Stability Ball Bridge \u2013 2 sets of 10 reps<\/p>\n<p><b>Stretches &amp; rotator cuff exercises<\/b><\/p>\n<hr>\n<p><b>Day 2&nbsp;<\/b><br>\n<b>Rest<\/b><\/p>\n<hr>\n<p><b>Day 3<\/b><\/p>\n<p>Exercise 1 \u2013 Chin Ups \u2013 Use band if required or lat pull down x 3 sets of 8-12 repetitions<\/p>\n<p>Exercise 2 \u2013 Bulgarian Split Squats x 2 sets on each leg \u2013 8 \u2013 12 repetitions<\/p>\n<p>Exercise 3 \u2013&nbsp;Military&nbsp;Press x 3 sets of 8 \u2013 12 repetitions<\/p>\n<p>Exercise 4 \u2013 Plank&nbsp;1 min&nbsp;static hold<\/p>\n<hr>\n<p><b>Day 4&nbsp;<\/b><br>\n<b>Rest<\/b><\/p>\n<hr>\n<p><b>Day 5<\/b><\/p>\n<p>Exercise 1 \u2013 Deadlifts \u2013 5&nbsp;sets of 3-6 reps<\/p>\n<p>Exercise 2 \u2013&nbsp;Dumbbell&nbsp;Bench press \u2013 3 sets of 6 \u2013 10 reps<\/p>\n<p>Exercise 3 \u2013 Dumbbell One Arm Row \u2013 3 sets of 6-10 reps on each arm<\/p>\n<p>Exercise 4 \u2013 Bent over Rear Delt Fly \u2013 1 set of 10 reps<\/p>\n<p>Exercise 4 \u2013 Stability Ball Crunches \u2013 2 sets of max reps<br>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p><b>Stage 2&nbsp;<\/b><\/p>\n<h2 style=\"text-align:center\"><b>Heavy Compound Exercises<\/b><\/h2>\n<hr>\n<p><strong>Day 1&nbsp;&nbsp;<\/strong><br>\nExercise 1 \u2013 Back Squats x 4&nbsp;sets of 6 \u2013 10 reps<\/p>\n<p>Exercise 2 \u2013 Barbell Bench Press x 3 sets \u2013 6 \u2013 10 reps<\/p>\n<p>Exercise 3 \u2013 Dips&nbsp; x 3 sets of 6-10 reps<\/p>\n<hr>\n<p><strong>Day 3&nbsp;<\/strong><\/p>\n<p>Exercise 1 \u2013 Deadlifts x 5&nbsp;sets of 3-6 reps<\/p>\n<p>Exercise 2 \u2013 Supinated Grip Chin ups x 2 sets of max reps<\/p>\n<p>Exercise 3 \u2013 One Arm Row x 2 sets of 6-10 reps on each arm<\/p>\n<hr>\n<p><strong>Day 5&nbsp;<\/strong><\/p>\n<p>Exercise 1 \u2013 Front Squats x 4 sets of 6-10 reps<\/p>\n<p>Exercise 2&nbsp;\u2013 Push Press or Military Press x 3 sets of 6-10 reps<\/p>\n<p>Exercise 3 \u2013 Stability Ball Hamstring Curl x 2 sets of 10-15 reps<\/p>\n<p>Exercise 4 \u2013 Hanging leg raises x 2 sets of max reps with perfect form<\/p>\n<p><b>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<\/b><\/p>\n<p><b>Stage 3<\/b><\/p>\n<h2 style=\"text-align:center\"><b>Eccentric &amp; Unilateral Strength Training<\/b><\/h2>\n<p>*warning, eccentric exercises on the chest, shoulders &amp; legs can put great strain on the shoulder joint and knees. Keep volume low to begin with and proceed with caution.<br>\nYou should be able to perform eccentric reps with 10% more than you can for &#8216;normal&#8217; concentric reps.<\/p>\n<p>Eccentric exercises require a spotter to lift\/pull the weight for you to then control it back to the starting position.<br>\nAlternatively, you can use some machines whereby you use half the weight, use 2 arms to push\/pull the weight from the starting position and 1 arm to slowly control it back.<\/p>\n<hr>\n<p><b>Day 1<\/b><\/p>\n<p>Deadlifts x 5 sets of 3-6 reps<\/p>\n<p>Barbell Bench Press x 2 sets<\/p>\n<p>Negative Barbell Bench Press x 1 set of 6 reps<\/p>\n<p>Multidirectional&nbsp;lunges x 2 sets of 6 reps on each leg<\/p>\n<hr>\n<p><b>Day 3<\/b><\/p>\n<p>Negative Chin Ups x 3 sets of 10 reps<\/p>\n<p>Bulgarian Split Squats x 3 sets of 8-12 reps on each leg<\/p>\n<p>Negative Barbell Bicep Curls x 2 sets of 8 \u2013 10 reps<\/p>\n<hr>\n<p><b>Day 5<\/b><\/p>\n<p>One arm&nbsp;Dumbbell&nbsp;Push Press \/ Kettlebell Press x 3 sets of 10&nbsp;reps on each arm<\/p>\n<p>Barbell Front Squats x 4&nbsp;sets of 8-12 reps<\/p>\n<p>Stability Ball Reverse&nbsp;Hyper Extension&nbsp;x 2 sets of 10 reps<\/p>\n<p>Stability Ball Hamstring Curl x 2 sets of 10 reps<\/p>\n<p>&#8212;&#8212;<\/p>\n<h2>Stage&nbsp;4 \u2013 5, 3, 1&nbsp;Strength Training<\/h2>\n<hr>\n<hr>\n<p>Week 1<\/p>\n<hr>\n<p><b>Monday<\/b><br>\n<b>Standing Shoulder Press<\/b><br>\n<b>\u2013 Warm up sets<\/b><br>\n<b>\u2013 1 set 65% of 1 rep max for 5 Reps<\/b><br>\n<b>\u2013 1 set 75% for 5 reps<\/b><br>\n<b>\u2013 1 set of 85% for max reps<\/b><\/p>\n<p>\u2013 Dips \u2013 4 sets of 12-15 reps<br>\n\u2013 Chin ups \u2013 4 sets of 6-10 reps<\/p>\n<hr>\n<p><b>Wednesday<\/b><br>\n<b>Deadlifts<\/b><br>\n<b>\u2013 Warm up sets<\/b><br>\n<b>\u2013 1 set 65% of 1 rep max for 5 Reps<\/b><br>\n<b>\u2013 1 set 75% for 5 reps<\/b><br>\n<b>\u2013 1 set of 85% for max reps<\/b><\/p>\n<p>\u2013 Good Mornings \u2013 4 sets of 10 reps<br>\n\u2013 Hanging Leg raises \u2013 4 sets of 10-15 reps<\/p>\n<hr>\n<p><b>Friday<\/b><br>\n<b>Bench Press<\/b><br>\n<b>\u2013 Warm up sets<\/b><br>\n<b>\u2013 1 set 65% of 1 rep max for 5 Reps<\/b><br>\n<b>\u2013 1 set 75% for 5 reps<\/b><br>\n<b>\u2013 1 set of 85% for max reps<\/b><\/p>\n<p>-Dumbbell Chest Press \u2013 4 sets of 10-15 reps<br>\n-Dumbbell Row \u2013 4 sets of 10 reps<\/p>\n<hr>\n<p><b>Saturday<\/b><br>\n<b>Squats<\/b><br>\n<b>\u2013 Warm up sets<\/b><br>\n<b>\u2013 1 set 65% of 1 rep max for 5 Reps<\/b><br>\n<b>\u2013 1 set 75% for 5 reps<\/b><br>\n<b>\u2013 1 set of 85% for max reps<\/b><\/p>\n<p>-Split squats \u2013 2 sets (2 per&nbsp;leg) 12 reps<br>\n&#8211; Single leg deadlifts \u2013 2 sets (2 per leg) of 8 reps<\/p>\n<hr>\n<hr>\n<p>week 2<\/p>\n<p>\u2013 exactly the same exercises but for the main compound lift (standing shoulder press, squats, bench press or deadlifts)<br>\nDo the following weights and reps:<br>\n1 set \u2013 70% of 1 rep max for 3 reps<br>\n2nd set \u2013 80% max for 3 reps<br>\n3rd set \u2013 90% for&nbsp;as many reps as possible<\/p>\n<hr>\n<hr>\n<p>Week 3<br>\nUse the following reps and weights for the main lift<br>\n1 set \u2013 75% of 1 rep max for 5 reps<br>\n2nd set \u2013 85% max for 3 reps<br>\n3rd set \u2013 95% for&nbsp;as many reps as possible<\/p>\n<hr>\n<hr>\n<p>Week 4<br>\nWeek 4 is the \u2018deload\u2019 week.<br>\nFor the main exercise do:<br>\n1 set \u2013 40% of 1 rep max for 5 reps<br>\n2nd set \u2013 50% for 5 reps<br>\n3rd set \u2013 60% for 5 reps<\/p>\n<hr>\n<hr>\n<h2 style=\"text-align:center\"><\/h2>\n<p style=\"text-align:center\"><strong><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\" target=\"_blank\" rel=\"noopener\">Download the Hypertrophy Sample Workout Programme as a Pdf by Clicking Here<\/a><\/strong><\/p>\n<p><span style=\"color:#ff0000\">Exercise at your own risk.<\/span> Thanks<\/p>\n<hr>\n<hr>\n<h2><\/h2>\n<h2>Kettlebell Training<\/h2>\n<p>Joe Rogan is a huge fan of kettlebells.<\/p>\n<p>Now that you have a good foundation of strength and power, build power-endurance and co-ordination with kettlebell exercises.<\/p>\n<p><span style=\"color:#ff0000\">Warning &#8211; It is very easy to get injured doing kettlebells incorrectly. It may well be worth investing in a mentor\/PT for a few hours of tuition.&nbsp;<\/span><\/p>\n<h2>Kettlebell Workout Routine<\/h2>\n<ul>\n<li>Single Leg Deadlift &#8211; 10 repetitions on each leg<\/li>\n<\/ul>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/b9bHy3ojQWA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<ul>\n<li>Turkish Getups &#8211; 10 repetitions with each side\/arm<\/li>\n<\/ul>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CCV02JdQkwI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<ul>\n<li>Kettlebell Clean &amp; Press &#8211; 6 repetitions on each arm\/side<\/li>\n<\/ul>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sAtZ4yAsQnI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<ul>\n<li>Windmills &#8211; 10 repetitions in total (Joe Rogan is a fan of these, but they do carry a risk of injury)<\/li>\n<\/ul>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/8jY46PkcQFQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<hr>\n<hr>\n<p>For best results you will need a small surplus of calories and a high protein diet.<\/p>\n<p>See our <a href=\"https:\/\/blackbeltwhitehat.com\/diet-plans\/4000-calorie-diet\/\" target=\"_blank\" rel=\"noopener\">4,000 calorie diet plan here<\/a> for an idea of how much you will need to eat.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" style=\"max-width:100%\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?ssl=1\"><\/p>\n\n\n<p class=\"wp-block-paragraph\">Enjoy our Ad-Free content &#8211; please consider donating via Patreon:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.patreon.com\/Nicemma\" rel=\"nofollow\">https:\/\/www.patreon.com\/Nicemma<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>MMA Hypertrophy Workout &#8211; Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength &amp; Hypertrophy Training&nbsp;Programme&nbsp; Last Updated &#8211; 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page&#8230; [office src=&#8221;<a href=\"https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21157&#038;authkey=APnkUA0v3fGmg9E&#038;em=2&#038;wdStartOn=1&#8243;%5D\" rel=\"nofollow\">https:\/\/onedrive.live.com\/embed?cid=BA34D5F19BBD6C68&#038;resid=BA34D5F19BBD6C68%21157&#038;authkey=APnkUA0v3fGmg9E&#038;em=2&#038;wdStartOn=1&#8243;%5D<\/a> Pdf copy can [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-10143","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>&#039;Joe Rogan&#039; 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