‘Joe Rogan’ Workout – Strength & Hypertrophy Program (.pdf) | Fitness & MMA Blog

MMA Hypertrophy Workout – Build a Functional Physique Like Joe Rogan

Hypertrophy Training Program pdf
[16] Week Strength & Hypertrophy Training Programme

Last Updated – 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…

sample hypertrophy programme

Pdf copy can be downloaded at the bottom of this article

(The spelling for exercise program is – “program” in the US, “programme” in the UK)

Stage 1 – Build a Base of Weight Training Technique

(to avoid injury when lifting heavier)

In this phase, the emphasis is on correct technique.
Film your technique when possible and ensure key technical points are adhered to.
Some exercises can be completed until muscular failure occurs.
Others such as deadlifts should not be completed until failure unless supervised by an experienced coach.

With any exercise, stop if technique breaks down before absolute muscular failure.

Day 1

Warm Up
5 minutes of steady state cardio
Mobility Exercises

For each exercise, do 2 warm up extra sets before starting the 3 working sets – with a weight 50% that of the working set.
Pause for 1 second at the top and the bottom
Take 3 seconds to complete the ‘up’ and the ‘down’ movements of each exercise

Exercise 1 – Bench Press – 3 sets of 10-12 reps

Exercise 2 – Front Squats – 3 sets of 8 – 12 reps

Exercise 3 – Stability Ball Hamstring Curls – 2 sets of 10 reps (no need for warm up sets for ball exercises)

Exercise 4 – Stability Ball Bridge – 2 sets of 10 reps

Stretches & rotator cuff exercises

Day 2
Rest

Day 3

Exercise 1 – Chin Ups – Use band if required or lat pull down x 3 sets of 8-12 repetitions

Exercise 2 – Bulgarian Split Squats x 2 sets on each leg – 8 – 12 repetitions

Exercise 3 – Military Press x 3 sets of 8 – 12 repetitions

Exercise 4 – Plank 1 min static hold

Day 4
Rest

Day 5

Exercise 1 – Deadlifts – 5 sets of 3-6 reps

Exercise 2 – Dumbbell Bench press – 3 sets of 6 – 10 reps

Exercise 3 – Dumbbell One Arm Row – 3 sets of 6-10 reps on each arm

Exercise 4 – Bent over Rear Delt Fly – 1 set of 10 reps

Exercise 4 – Stability Ball Crunches – 2 sets of max reps
———————————————-

Stage 2

Heavy Compound Exercises

Day 1
Exercise 1 – Back Squats x 4 sets of 6 – 10 reps

Exercise 2 – Barbell Bench Press x 3 sets – 6 – 10 reps

Exercise 3 – Dips x 3 sets of 6-10 reps

Day 3

Exercise 1 – Deadlifts x 5 sets of 3-6 reps

Exercise 2 – Supinated Grip Chin ups x 2 sets of max reps

Exercise 3 – One Arm Row x 2 sets of 6-10 reps on each arm

Day 5

Exercise 1 – Front Squats x 4 sets of 6-10 reps

Exercise 2 – Push Press or Military Press x 3 sets of 6-10 reps

Exercise 3 – Stability Ball Hamstring Curl x 2 sets of 10-15 reps

Exercise 4 – Hanging leg raises x 2 sets of max reps with perfect form

———————–

Stage 3

Eccentric & Unilateral Strength Training

*warning, eccentric exercises on the chest, shoulders & legs can put great strain on the shoulder joint and knees. Keep volume low to begin with and proceed with caution.
You should be able to perform eccentric reps with 10% more than you can for ‘normal’ concentric reps.

Eccentric exercises require a spotter to lift/pull the weight for you to then control it back to the starting position.
Alternatively, 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.

Day 1

Deadlifts x 5 sets of 3-6 reps

Barbell Bench Press x 2 sets

Negative Barbell Bench Press x 1 set of 6 reps

Multidirectional lunges x 2 sets of 6 reps on each leg

Day 3

Negative Chin Ups x 3 sets of 10 reps

Bulgarian Split Squats x 3 sets of 8-12 reps on each leg

Negative Barbell Bicep Curls x 2 sets of 8 – 10 reps

Day 5

One arm Dumbbell Push Press / Kettlebell Press x 3 sets of 10 reps on each arm

Barbell Front Squats x 4 sets of 8-12 reps

Stability Ball Reverse Hyper Extension x 2 sets of 10 reps

Stability Ball Hamstring Curl x 2 sets of 10 reps

——

Stage 4 – 5, 3, 1 Strength Training

Week 1

Monday
Standing Shoulder Press
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

– Dips – 4 sets of 12-15 reps
– Chin ups – 4 sets of 6-10 reps

Wednesday
Deadlifts
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

– Good Mornings – 4 sets of 10 reps
– Hanging Leg raises – 4 sets of 10-15 reps

Friday
Bench Press
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

-Dumbbell Chest Press – 4 sets of 10-15 reps
-Dumbbell Row – 4 sets of 10 reps

Saturday
Squats
– Warm up sets
– 1 set 65% of 1 rep max for 5 Reps
– 1 set 75% for 5 reps
– 1 set of 85% for max reps

-Split squats – 2 sets (2 per leg) 12 reps
– Single leg deadlifts – 2 sets (2 per leg) of 8 reps

week 2

– exactly the same exercises but for the main compound lift (standing shoulder press, squats, bench press or deadlifts)
Do the following weights and reps:
1 set – 70% of 1 rep max for 3 reps
2nd set – 80% max for 3 reps
3rd set – 90% for as many reps as possible

Week 3
Use the following reps and weights for the main lift
1 set – 75% of 1 rep max for 5 reps
2nd set – 85% max for 3 reps
3rd set – 95% for as many reps as possible

Week 4
Week 4 is the ‘deload’ week.
For the main exercise do:
1 set – 40% of 1 rep max for 5 reps
2nd set – 50% for 5 reps
3rd set – 60% for 5 reps

Download the Hypertrophy Sample Workout Programme as a Pdf by Clicking Here

Exercise at your own risk. Thanks