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    Delorme Hypertrophy Method

    Uploaded by

    Gagan Singh
    The Delorme Hypertrophy Method is a 3 day per week strength training program that utilizes supersets of the bench press and deadlift exercises. On day 1, each exercise is performed as a superset with increasing weights from a lighter weight for 5 reps, to a medium weight for 5 reps, to a heavier weight for 5 reps with only rest between sets being the time to change plates. Days 2 and 3 follow the same format but with lighter weights and fewer sets. The program is meant to build muscle size and strength over time by progressively overloading the weights each week.

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    Delorme Hypertrophy Method

    Uploaded by

    Gagan Singh
    102 views1 page
    The Delorme Hypertrophy Method is a 3 day per week strength training program that utilizes supersets of the bench press and deadlift exercises. On day 1, each exercise is performed as a superset with increasing weights from a lighter weight for 5 reps, to a medium weight for 5 reps, to a heavier weight for 5 reps with only rest between sets being the time to change plates. Days 2 and 3 follow the same format but with lighter weights and fewer sets. The program is meant to build muscle size and strength over time by progressively overloading the weights each week.

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    The Delorme Hypertrophy Method is a 3 day per week strength training program that utilizes supersets of the bench press and deadlift exercises. On day 1, each exercise is performed as a superset with increasing weights from a lighter weight for 5 reps, to a medium weight for 5 reps, to a heavier weight for 5 reps with only rest between sets being the time to change plates. Days 2 and 3 follow the same format but with lighter weights and fewer sets. The program is meant to build muscle size and strength over time by progressively overloading the weights each week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    102 views1 page

    Delorme Hypertrophy Method

    Uploaded by

    Gagan Singh
    The Delorme Hypertrophy Method is a 3 day per week strength training program that utilizes supersets of the bench press and deadlift exercises. On day 1, each exercise is performed as a superset with increasing weights from a lighter weight for 5 reps, to a medium weight for 5 reps, to a heavier weight for 5 reps with only rest between sets being the time to change plates. Days 2 and 3 follow the same format but with lighter weights and fewer sets. The program is meant to build muscle size and strength over time by progressively overloading the weights each week.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Delorme Hypertrophy Method

    Day 1
    Exercise Sets Reps Intensity
    5 5 37.5% (50RM)
    Bench Press 5 5 56.2% (23RM)
    5 5 75.0% (10RM)
    5 5 37.5% (50RM)
    Deadlift 5 5 56.2% (23RM)
    5 5 75.0% (10RM)

    Perform one set at the lowest weight, followed immediately by the medium weight, and then
    followed immediately by the heaviest weight. The only rest is the time it takes to change
    weights. After the heaviest weight you get 2-3 minutes rest, followed by the next superset.

    Day 2
    Exercise Sets Reps Intensity
    Bench Press 5 5 37.5% (50RM)
    Deadlift 5 5 37.5% (50RM)

    Day 3
    Exercise Sets Reps Intensity
    5 5 37.5% (50RM)
    Bench Press
    5 5 56.2% (23RM)
    5 5 37.5% (50RM)
    Deadlift
    5 5 56.2% (23RM)

    Program comments
    On day one do as many supersets as you can: you don’t have to stick to 5, if you can do
    more, do more; if you can’t do 5, do less.

    For days 2 and 3, you do as many sets as you did on day one.

    Once you can complete 5 sets on day one, finish out the week and then add 10lb to the
    heavy set on deadlift, and 5lb to bench, then recalculate from there.

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