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3 Intense Hypertrophy Workouts for Serious Functional Fitness Athletes


3 Intense Hypertrophy Workouts for Serious Functional Fitness Athletes

Hypertrophy workouts represent an intense method of strength training that aims to grow the muscles as quickly as possible without losing any effectiveness over extended periods.

By completing such workouts, you can expect to increase your force output, enjoy enhanced aerobic and anaerobic performance, reduce your risk of injury, tone your body, and achieve fantastic overall fitness.

Here are just three hardcore hypertrophy workouts to get you started.

  1. Triple Double

This one was developed by Marcus Filly who managed to take 12th place at the intensely competitive 2016 CrossFit Games. His own custom workout is the Triple Double, and it’s a damn beast. In fact, this is one of the toughest upper body regimes ever. There’s a clear focus on back strength and overhead movement.

Here’s how you’ll perform it:

  • 12-9-6-3 Reps of “L” Pull Up
  • 12-9-6-3 Reps of Parallette Handstand Push Up (HSPU)
  • 5 Minute Rest
  • 27-21-15 Reps of Ring Push Up
  • 15-12-9 Reps of Pendlay Row
  • 5 Minute Rest
  • 12-9-6-3 Reps of Double Kettlebell Russian Swings
  • Strict Handstand Push Up (HSPU)
  1. Wobbles

This is a great hypertrophy set for your legs, ideal for increasing muscle mass where it counts. And that’s the reason for the name – if you do this right, you can expect to leave the gym wobbling. If you’re into hypertrophy workouts, achieving such exhaustion is the name of the game, so here’s how to bust through Wobbles and turn your leg day up to max.

  • Squat x Heavy Triple
  • 5 Minute Rest
  • 21-15-9 Reps of Squats at 60% of squat 1 rep max
  • GHD Sit Up
  • 5 Minute Rest
  • 12-9-6-3 Reps of Unbroken Power/Muscle Snatches at 30-40% of 1 snatch rep max
  • 12-9-6-3 reps each leg of Kettlebell Double Front Rack Bulgarian Split Squat
  • 5 Minute Rest
  • 27-21-15 reps of Burpees
  1. Sam Dancer’s German Volume Superset

German Volume Training (GVT) has long been used to bring about spectacular gains. You perform an exercise for 10 sets of 10 reps at around 50-60% of your 1 rep max, with rest periods kept on the short side. This recent twist on GVT was developed by Sam Dancer, and it’s great when you need to add some volume training without much gear.

You’ll perform 10 rounds of:

  • Dumbbell Press x 10 reps (starting on max incline and dropping with each rep until flat)
  • Dumbbell Front Squat x 10 reps