Exercise Guide for Strength Training: A Comprehensive List of Exercises and Techniques, Schemi e mappe concettuali di Scienze della Terra

Scarica Exercise Guide for Strength Training: A Comprehensive List of Exercises and Techniques e più Schemi e mappe concettuali in PDF di Scienze della Terra solo su Docsity! THE PURE BODYBUILDING PROGRAM - FULL BODY WARM UP PROTOCOL General Warm-Up 5-10 minutes 10 reps per side 10 reps per side 10 reps per side 10 reps per side 15 reps per side Exercise-Specific Warm-Up Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program 1 Warm-Up Set Listed 2 Warm-Up Sets Listed 3 Warm-Up Sets Listed WEAK POINTS TABLE Weak Point Shoulders IMPORTANT PROGRAM NOTES (READ BEFORE STARTING) • Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) • Note that for the first 2 weeks of this Full Body version of the program, most sets in this program are taken to an RPE of ~7-8 or ~8-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first two weeks (to get you adapted to the higher training frequency). For these first two weeks, there are also fewer intensity techniques used. After the first two weeks, the intensity will increase and most sets will be taken to an RPE of 9-10. This means you will push most sets within ~1 rep of failure or to failure. Make sure you are focused mentally before starting each working set! • All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on most (but not all exercises). See the Pure Hypertrophy Handbook for a full explanation of RPE. • There is a Weak Point & Arms day in this program where you will select a weak point from the table below and perform 1-2 exercises for your weak point on this day. Please read The Hypertrophy Handbook for more detail. • Each exercise has a clickable link which demonstrates how to perform the exercise. I suggest watching each exercise demo before starting the workout. • All other aspects of the program, including how to understand the Last-Set Intensity Technique column, when to make an exercise substitution and how to progress through the rep ranges given is explained in The Hypertrophy Handbook. Give it a full read before starting your first workout! Let's crush it!! Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Shoulders Quads Glutes Chest Neck Hamstrings Calves Upper Traps Abs Biceps Triceps BLOCK 1: 5-WEEK BUILD PHASE Lats (“Back Width”) Mid-Back (“Back Thickness”) Full Body #1 N/A 1 3 Full Body #2 N/A 2 3 N/A 2-3 2 1-2 3 N/A 1 3 Myo-reps 1 3 Dropset 1 2 Mandatory Rest Day Full Body #3 1-2 4 N/A 1-2 4 1 3 1 3 N/A 1 3 N/A 0 3 Full Body #4 N/A 1-2 2 N/A 2-4 3 N/A 1 3 1-2 2 Calf Static Stretch (30 sec) 1 3 Cable Crunch Seated DB Shoulder Press Paused Barbell RDL Chest-Supported Machine Row Long-length Partials (on all reps of the last set) Hammer Preacher Curl Cuffed Behind-The-Back Lateral Raise Overhead Cable Triceps Extension (Bar) Superset A1: Assisted Pull-Up Long-length Partials (on all reps of the last set) Superset A2: Paused Assisted Dip Superset B1: Seated Leg Curl Long-length Partials (on all reps of the last set) Superset B2: Leg Extension Long-length Partials (on all reps of the last set) Cable Paused Shrug-In Roman Chair Leg Raise Lying Leg Curl Hack Squat Bent-Over Cable Pec Flye Neutral-Grip Lat Pulldown Long-length Partials (on all reps of the last set) Leg Press Calf Press Full Body #4 0 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 N/A 1 3 Dropset 1 3 N/A 1 2 N/A 0 2 Calf Static Stretch (30 sec) 1 3 Mandatory Rest Day Week 3 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Full Body #1 1 3 Pec Static Stretch (30 sec hold) 2-3 3 N/A 1-2 3 2-4 3 N/A 1 3 Myo-reps 1 3 Full Body #2 N/A 2 3 N/A 2-3 3 1-2 3 Cable Reverse Flye (Mechanical Dropset)Mechanical Dropset (on all sets) Arms & Weak Points Weak Point Exercise 2 (optional) Bayesian Cable Curl Triceps Pressdown (Bar) Bottom-2/3 Constant Tension Preacher Curl Cable Triceps Kickback Standing Calf Raise Cross-Body Lat Pull-Around Long-length Partials (on all reps of the last set) Low Incline Smith Machine Press Machine Hip Adduction Leg Press Quad Static Stretch (30 sec hold) Lying Paused Rope Face Pull Cable Crunch Seated DB Shoulder Press Paused Barbell RDL Chest-Supported Machine Row Long-length Partials (on all reps of the last set) Full Body #2 N/A 1 3 Myo-reps 1 3 Dropset 1 2 Mandatory Rest Day Full Body #3 1-2 4 N/A 1-2 4 1 3 1 3 N/A 1 3 N/A 0 3 Full Body #4 N/A 1-2 2 N/A 2-4 3 N/A 1 3 1-2 2 Calf Static Stretch (30 sec) 1 3 0 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 Hammer Preacher Curl Cuffed Behind-The-Back Lateral Raise Overhead Cable Triceps Extension (Bar) Superset A1: Assisted Pull-Up Long-length Partials (on all reps of the last set) Superset A2: Paused Assisted Dip Superset B1: Seated Leg Curl Long-length Partials (on all reps of the last set) Superset B2: Leg Extension Long-length Partials (on all reps of the last set) Cable Paused Shrug-In Roman Chair Leg Raise Lying Leg Curl Hack Squat Bent-Over Cable Pec Flye Neutral-Grip Lat Pulldown Long-length Partials (on all reps of the last set) Leg Press Calf Press Cable Reverse Flye (Mechanical Dropset)Mechanical Dropset (on all sets) Arms & Weak Points Weak Point Exercise 2 (optional) N/A 0 2 Calf Static Stretch (30 sec) 1 3 Mandatory Rest Day SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS! Week 5 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Full Body #1 1 3 Pec Static Stretch (30 sec hold) 2-3 3 N/A 1-2 3 2-4 2 N/A 1 2 N/A 1 3 Full Body #2 N/A 2 3 N/A 2-3 2 1-2 2 N/A 1 3 N/A 1 2 N/A 1 2 Mandatory Rest Day Full Body #3 1-2 3 N/A 1-2 3 1 3 1 3 Arms & Weak Points Cable Triceps Kickback Standing Calf Raise Cross-Body Lat Pull-Around Long-length Partials (on all reps of the last set) Low Incline Smith Machine Press Machine Hip Adduction Leg Press Quad Static Stretch (30 sec hold) Lying Paused Rope Face Pull Cable Crunch Seated DB Shoulder Press Paused Barbell RDL Chest-Supported Machine Row Long-length Partials (on all reps of the last set) Hammer Preacher Curl Cuffed Behind-The-Back Lateral Raise Overhead Cable Triceps Extension (Bar) Superset A1: Assisted Pull-Up Long-length Partials (on all reps of the last set) Superset A2: Paused Assisted Dip Superset B1: Seated Leg Curl Long-length Partials (on all reps of the last set) Superset B2: Leg Extension Long-length Partials (on all reps of the last set) Full Body #3 N/A 1 2 N/A 0 2 Full Body #4 N/A 1-2 2 N/A 2-4 2 N/A 1 2 1-2 2 Calf Static Stretch (30 sec) 1 3 0 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 N/A 1 2 N/A 1 2 N/A 1 2 N/A 0 2 Calf Static Stretch (30 sec) 1 2 Mandatory Rest Day BLOCK 2: 5-WEEK NOVELTY PHASE Week 6 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Cable Paused Shrug-In Roman Chair Leg Raise Lying Leg Curl Hack Squat Bent-Over Cable Pec Flye Neutral-Grip Lat Pulldown Long-length Partials (on all reps of the last set) Leg Press Calf Press Cable Reverse Flye (Mechanical Dropset)Mechanical Dropset (on all sets) Arms & Weak Points Weak Point Exercise 2 (optional) Bayesian Cable Curl Triceps Pressdown (Bar) Bottom-2/3 Constant Tension Preacher Curl Cable Triceps Kickback Standing Calf Raise Full Body #1 2 3 N/A 2-3 3 1-2 2 N/A 2-4 3 Integrated Partials (on all sets) 1 3 Myo-reps 1 3 Full Body #2 Myo-reps 1 3 N/A 2 3 Dropset 2 3 Calf Static Stretch (30 sec) 1 3 N/A 2-3 2 N/A 1 2 Dropset 1 2 Mandatory Rest Day Full Body #3 2 4 N/A 2 3 N/A 1 2 N/A 1-2 2 1 3 Lat-Focused Cable Row Long-length Partials (on all reps of the last set) Low Incline DB Press Lying Leg Curl Long-length Partials (on all reps of the last set) Smith Machine Squat Reverse Pec Deck (w/ Integrated Partials) Cable Crunch Cuffed Behind-The-Back Lateral Raise Chest-Supported T-Bar Row + Kelso Shrug Machine Shoulder Press Standing Calf Raise Slow-Eccentric DB RDL A1: Concentration Cable Curl A2: Single-arm Overhead Cable Triceps Extensi n Dual-Handle Lat Pulldown (Mid-back + Lats)Long-length Partials (on all reps of the last set) Decline Machine Chest Press A1: Machine Hip Abduction A2: Machine Hip Adduction Leg Extension Long-length Partials (on all reps of the last set) Full Body #4 N/A 1-2 2 N/A 2-4 3 Integrated Partials (on all sets) 1 3 Dropset 1-2 3 N/A 1 3 N/A 1 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 N/A 1 3 1 3 N/A 1 2 N/A 1 2 Mandatory Rest Day Week 8 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Full Body #1 2 3 N/A 2-3 3 1-2 2 N/A 2-4 3 Seated Leg Curl Smith Machine Reverse Lunge Pec Deck (w/ Integrated Partials) Super-ROM Overhand Cable Row DB Calf Jumps Rear Delt 45° Cable Flye Arms & Weak Points Weak Point Exercise 2 (optional) Slow-Eccentric EZ-Bar Skull Crusher Slow-Eccentric Bayesian Curl Long-length Partials (on all reps of the last set) Triceps Diverging Pressdown (Long Rope or 2 Ropes) Hammer Curl Lat-Focused Cable Row Long-length Partials (on all reps of the last set) Low Incline DB Press Lying Leg Curl Long-length Partials (on all reps of the last set) Smith Machine Squat Full Body #1 Integrated Partials (on all sets) 1 3 Myo-reps 1 3 Full Body #2 Myo-reps 1 3 N/A 2 3 Dropset 2 3 Calf Static Stretch (30 sec) 1 3 N/A 2-3 2 N/A 1 2 Dropset 1 2 Mandatory Rest Day Full Body #3 2 4 N/A 2 3 N/A 1 2 N/A 1-2 2 1 3 N/A 1 3 N/A 1 2 Full Body #4 N/A 1-2 2 N/A 2-4 3 Reverse Pec Deck (w/ Integrated Partials) Cable Crunch Cuffed Behind-The-Back Lateral Raise Chest-Supported T-Bar Row + Kelso Shrug Machine Shoulder Press Standing Calf Raise Slow-Eccentric DB RDL A1: Concentration Cable Curl A2: Single-arm Overhead Cable Triceps Extensi n Dual-Handle Lat Pulldown (Mid-back + Lats)Long-length Partials (on all reps of the last set) Decline Machine Chest Press A1: Machine Hip Abduction A2: Machine Hip Adduction Leg Extension Long-length Partials (on all reps of the last set) Super-ROM DB Lateral Raise Medicine Ball Russian Twists Seated Leg Curl Smith Machine Reverse Lunge Full Body #4 Integrated Partials (on all sets) 1 3 Dropset 1-2 3 N/A 1 3 N/A 1 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 N/A 1 3 1 3 N/A 1 2 N/A 1 2 Mandatory Rest Day Week 9 Exercise Last-Set Intensity Technique Warm-up Sets Working Sets Full Body #1 2 3 N/A 2-3 3 1-2 2 N/A 2-4 3 Pec Deck (w/ Integrated Partials) Super-ROM Overhand Cable Row DB Calf Jumps Rear Delt 45° Cable Flye Arms & Weak Points Weak Point Exercise 2 (optional) Slow-Eccentric EZ-Bar Skull Crusher Slow-Eccentric Bayesian Curl Long-length Partials (on all reps of the last set) Triceps Diverging Pressdown (Long Rope or 2 Ropes) Hammer Curl Lat-Focused Cable Row Long-length Partials (on all reps of the last set) Low Incline DB Press Lying Leg Curl Long-length Partials (on all reps of the last set) Smith Machine Squat Full Body #1 Integrated Partials (on all sets) 1 3 Myo-reps 1 3 Full Body #2 Myo-reps 1 3 N/A 2 3 Dropset 2 3 Calf Static Stretch (30 sec) 1 3 N/A 2-3 2 N/A 1 2 Dropset 1 2 Mandatory Rest Day Full Body #3 2 4 N/A 2 3 N/A 1 2 N/A 1-2 2 1 3 N/A 1 3 N/A 1 2 Full Body #4 N/A 1-2 2 N/A 2-4 3 Reverse Pec Deck (w/ Integrated Partials) Cable Crunch Cuffed Behind-The-Back Lateral Raise Chest-Supported T-Bar Row + Kelso Shrug Machine Shoulder Press Standing Calf Raise Slow-Eccentric DB RDL A1: Concentration Cable Curl A2: Single-arm Overhead Cable Triceps Extensi n Dual-Handle Lat Pulldown (Mid-back + Lats)Long-length Partials (on all reps of the last set) Decline Machine Chest Press A1: Machine Hip Abduction A2: Machine Hip Adduction Leg Extension Long-length Partials (on all reps of the last set) Super-ROM DB Lateral Raise Medicine Ball Russian Twists Seated Leg Curl Smith Machine Reverse Lunge Full Body #4 Integrated Partials (on all sets) 1 3 Dropset 1-2 3 N/A 1 3 N/A 1 3 Weak Point Exercise 1 N/A 1-3 3 N/A 1-3 2 N/A 1 3 1 3 N/A 1 2 N/A 1 2 Mandatory Rest Day Pec Deck (w/ Integrated Partials) Super-ROM Overhand Cable Row DB Calf Jumps Rear Delt 45° Cable Flye Arms & Weak Points Weak Point Exercise 2 (optional) Slow-Eccentric EZ-Bar Skull Crusher Slow-Eccentric Bayesian Curl Long-length Partials (on all reps of the last set) Triceps Diverging Pressdown (Long Rope or 2 Ropes) Hammer Curl THE PURE BODYBUILDING PROGRAM - FULL BODY WARM UP PROTOCOL General Warm-Up 5-10 minutes Light cardio on machine on your choice of machine (treadmill, stairmaster, elliptical, bike, etc.) 10 reps per side 10 reps per side 10 reps per side 10 reps per side 15 reps per side Exercise-Specific Warm-Up Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program 1 Warm-Up Set Listed Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose) 2 Warm-Up Sets Listed 3 Warm-Up Sets Listed WEAK POINTS TABLE Exercise #1 Options Exercise #2 Options IMPORTANT PROGRAM NOTES (READ BEFORE STARTING) • Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) Note that for the first 2 weeks of this Full Body version of the program, most sets in this program are taken to an RPE of ~7-8 or ~8-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first two weeks (to get you adapted to the higher training frequency). For these first two weeks, there are also fewer intensity techniques used. After the first two weeks, the intensity will increase and most sets will be taken to an RPE of 9-10. This means you will push most sets within ~1 rep of failure or to failure. Make sure you are focused mentally before starting each working set! . The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on most (but not all exercises). See the Pure Hypertrophy Handbook for a full explanation of RPE. There is a Weak Point & Arms day in this program where you will select a weak point from the table below and perform 1-2 exercises for your weak point on this day. Please read The Hypertrophy Handbook for more detail. Each exercise has a clickable link which demonstrates how to perform the exercise. I suggest watching each exercise demo before starting the workout. All other aspects of the program, including how to understand the Last-Set Intensity Technique column, when to make an exercise substitution and how to progress through the rep ranges given is explained in The Hypertrophy Handbook. Give it a full read before starting your first workout! Let's crush it!! Perform the following general warm-up before every workout (should take 5-10 mins max). You can save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise. Arm Swings Arm Circles Front-to-Back Leg Swings Side-to-Side Leg Swings Cable External Rotation (optional) Perform a mini warm-up pyramid: Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps 1. Cuffed Behind-The-Back Lateral Raise 1. Machine Shoulder Press 4, 6, 8 ~7-8 ~8-9 10-12 ~7-8 ~8-9 12-15 ~8-9 ~9-10 10-12 ~8-9 ~9-10 5,4,3+ ~9-10 ~9-10 8-12 ~8 ~9 8-12 ~8 ~9 10-12 ~9-10 10 8 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 Mandatory Rest Day Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 10-12 ~7-8 ~8-9 8-10 ~7-8 ~8-9 10-12 ~7-8 ~8-9 8 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10 ~7-8 ~8-9 8 ~6 ~6-7 8-10 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10-12 ~8-9 ~9-10 8-10 ~8-9 ~9-10 Mandatory Rest Day 8-10 ~7-8 ~8-9 8-10 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10-12 ~7-8 ~8-9 10-20 ~7-8 ~8-9 8-10 ~7-8 ~8-9 4, 6, 8 ~7-8 ~8-9 10-12 ~7-8 ~8-9 12-15 ~8-9 ~9-10 10-12 ~8-9 ~9-10 5,4,3+ ~9-10 ~9-10 8-12 ~8 ~9 8-12 ~8 ~9 10-12 ~9-10 10 8 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 Mandatory Rest Day Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 10-12 ~9 10 8-10 ~9 10 10-12 ~9 10 8 ~8-9 ~8-9 10-12 ~9-10 10 10-12 ~9-10 10 10 ~8-9 10 8 ~6 ~6-7 8-10 ~9 10 8-10 ~8-9 10 8-10 ~8-9 10 10-12 ~7-8 ~8-9 10-12 ~9 10 10-12 ~9-10 10 10-20 ~9-10 10 8-10 ~7-8 ~8-9 4, 6, 8 ~9 ~9 10-12 ~9-10 10 12-15 10 10 10-12 ~9-10 10 5,4,3+ ~9-10 10 8-12 ~9 ~9-10 8-12 ~8 ~9 10-12 ~9-10 10 8 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 12-15 ~9-10 10 Mandatory Rest Day SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS! Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 10-12 ~7 ~8 8-10 ~7 ~8 10-12 ~7 ~8 8 ~6-7 ~6-7 10-12 ~7-8 ~8 10-12 ~7-8 ~8 10 ~6-7 ~8 8 ~5 ~5-6 8-10 ~7 ~8 10-12 ~7-8 ~8 10-12 ~7-8 ~8 8-10 ~7-8 ~8 Mandatory Rest Day 8-10 ~6-7 ~8 8-10 ~6-7 ~8 10-12 ~7-8 ~8-9 10-12 ~7 ~8 10-12 ~7-8 ~8 10-20 ~7-8 ~8 8-10 ~7-8 ~8-9 4, 6 ~7 ~7 10-12 ~7-8 ~8 12-15 8 ~8 10-12 ~7-8 ~8 5,4,3+ ~7-8 ~8 8-12 ~9 ~9-10 8-12 ~8 ~9 10-12 ~7-8 ~8 8 ~7-8 ~8 12-15 ~7-8 ~8 12-15 ~7-8 ~8 12-15 ~7-8 ~8 Mandatory Rest Day BLOCK 2: 5-WEEK NOVELTY PHASE Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 8-10 ~9-10 10 4, 6, 8 ~8-9 ~8-9 10-15 ~9-10 10 10-12 ~9-10 10 10-12 ~9-10 10 8-10 + 4-6 ~9 10 8-10 ~8-9 10 12-15 ~9-10 10 8-10 ~6 ~6-7 10-12 ~9-10 10 10-12 ~9-10 10 Mandatory Rest Day 8-10 ~8 10 10-12 ~9 10 10-12 ~9-10 10 10-12 ~9 10 10-12 ~9 10 12-15 ~9-10 10 10-20 ~9-10 10 8-10 ~9 10 8 ~8-9 ~8-9 10-12 ~9-10 10 10-12 10 10 12-15 ~9-10 10 12-15 ~9-10 10 8-12 ~9 ~9-10 8-12 ~8 ~9 10-12 ~9-10 10 10-12 ~9-10 10 12-15 ~9-10 10 8-10 ~9-10 10 Mandatory Rest Day Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 10-12 ~9 10 8-10 ~9 10 8-10 ~9-10 10 4, 6, 8 ~8-9 ~8-9 10-15 ~9-10 10 10-12 ~9-10 10 10-12 ~9-10 10 8-10 + 4-6 ~9 10 8-10 ~8-9 10 12-15 ~9-10 10 8-10 ~6 ~6-7 10-12 ~9-10 10 10-12 ~9-10 10 Mandatory Rest Day 8-10 ~8 10 10-12 ~9 10 10-12 ~9-10 10 10-12 ~9 10 10-12 ~9 10 12-15 ~9-10 10 10-20 ~9-10 10 8-10 ~9 10 8 ~8-9 ~8-9 10-12 ~9-10 10 10-12 10 10 12-15 ~9-10 10 12-15 ~9-10 10 8-12 ~9 ~9-10 8-12 ~8 ~9 10-12 ~9-10 10 10-12 ~9-10 10 12-15 ~9-10 10 8-10 ~9-10 10 Mandatory Rest Day Reps Tracking Load and Reps Early Set RPE Last Set RPESet 1 Set 2 Set 3 Set 4 10-12 ~9 10 8-10 ~9 10 8-10 ~9-10 10 4, 6, 8 ~8-9 ~8-9 10-15 ~9-10 10 10-12 ~9-10 10 10-12 ~9-10 10 8-10 + 4-6 ~9 10 8-10 ~8-9 10 12-15 ~9-10 10 8-10 ~6 ~6-7 10-12 ~9-10 10 10-12 ~9-10 10 Mandatory Rest Day 8-10 ~8 10 10-12 ~9 10 10-12 ~9-10 10 10-12 ~9 10 10-12 ~9 10 12-15 ~9-10 10 10-20 ~9-10 10 8-10 ~9 10 8 ~8-9 ~8-9 10-12 ~9-10 10 10-12 10 10 12-15 ~9-10 10 12-15 ~9-10 10 8-12 ~9 ~9-10 8-12 ~8 ~9 10-12 ~9-10 10 10-12 ~9-10 10 12-15 ~9-10 10 8-10 ~9-10 10 Mandatory Rest Day Rest ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~1-2 min ~1-2 min ~2-3 min ~3-4 min ~2-3 min ~1-2 min ~1-2 min ~2-3 min Mandatory Rest Day ~1 min ~1 min ~0.5-1 min ~0.5-1 min ~0.5-1 min ~1-2 min ~1-2 min Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownNeutral-Grip Pullup Low Incline Machine PressLow Incline DB Press Cable Hip Adduction Copenhagen Hip Adduction Belt Squat High-Bar Back Squat Rope Face Pull Bent-Over Reverse DB Flye Machine Crunch Plate-Weighted Crunch Seated Barbell Shoulder PressStanding DB Arnold Press Paused DB RDL Glute-Ham Raise Chest-Supported T-Bar RowHelms Row Fat-Grip Preacher Curl Hammer Curl Cross-Body Cable Y-RaiseDB Lateral Raise Overhead Cable Triceps Extension (Rope)DB Skull Crush r Lat Pulldown Machine Pulldown Decline Machine Chest PressDecline Barbell Press Lying Leg Curl Nordic Ham Curl DB Step-Up Reverse Nordic Machine Shrug DB Shrug Hanging Leg Raise Reverse Crunch Seated Leg Curl Nordic Ham Curl ~3-5 min ~0.5-1 min ~2-3 min ~1-2 min ~1-2 min ~1-3 min ~1-3 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min Mandatory Rest Day Rest ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~1-2 min Machine Squat Front Squat Pec Deck DB Flye Neutral-Grip Pull-Up Machine Pulldown Donkey Calf Raise Seated Calf Raise Reverse Pec Deck Bent-Over Reverse DB Flye See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options DB Incline Curl DB Scott Curl Triceps Pressdown (Rope)Close-Grip Assisted Dip Bottom-2/3 EZ-Bar Curl Spider Curl Bench Dip DB Triceps Kickback Leg Press Calf Press Donkey Calf Raise Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownNeutral-Grip Pullup Low Incline Machine PressLow Incline DB Press Cable Hip Adduction Copenhagen Hip Adduction Belt Squat High-Bar Back Squat Rope Face Pull Bent-Over Reverse DB Flye ~1-2 min ~2-3 min ~3-4 min ~2-3 min ~1-2 min ~1-2 min ~2-3 min Mandatory Rest Day ~1 min ~1 min ~0.5-1 min ~0.5-1 min ~0.5-1 min ~1-2 min ~1-2 min ~3-5 min ~0.5-1 min ~2-3 min ~1-2 min Machine Crunch Plate-Weighted Crunch Seated Barbell Shoulder PressStanding DB Arnold Press Paused DB RDL Glute-Ham Raise Chest-Supported T-Bar RowHelms Row Fat-Grip Preacher Curl Hammer Curl Cross-Body Cable Y-RaiseDB Lateral Raise Overhead Cable Triceps Extension (Rope)DB Skull Crush r Lat Pulldown Machine Pulldown Decline Machine Chest PressDecline Barbell Press Lying Leg Curl Nordic Ham Curl DB Step-Up Reverse Nordic Machine Shrug DB Shrug Hanging Leg Raise Reverse Crunch Seated Leg Curl Nordic Ham Curl Machine Squat Front Squat Pec Deck DB Flye Neutral-Grip Pull-Up Machine Pulldown Donkey Calf Raise Seated Calf Raise ~1-2 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min Mandatory Rest Day Rest ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~1-2 min ~1-2 min ~2-3 min ~3-4 min ~2-3 min ~1-2 min ~1-2 min ~2-3 min Mandatory Rest Day DB Incline Curl DB Scott Curl Triceps Pressdown (Rope)Close-Grip Assisted Dip Bottom-2/3 EZ-Bar Curl Spider Curl Bench Dip DB Triceps Kickback Leg Press Calf Press Donkey Calf Raise Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownNeutral-Grip Pullup Low Incline Machine PressLow Incline DB Press Cable Hip Adduction Copenhagen Hip Adduction Belt Squat High-Bar Back Squat Rope Face Pull Bent-Over Reverse DB Flye Machine Crunch Plate-Weighted Crunch Seated Barbell Shoulder PressStanding DB Arnold Press Paused DB RDL Glute-Ham Raise Chest-Supported T-Bar RowHelms Row Fat-Grip Preacher Curl Hammer Curl Cross-Body Cable Y-RaiseDB Lateral Raise Overhead Cable Triceps Extension (Rope)DB Skull Crush r ~1 min ~1 min ~0.5-1 min ~0.5-1 min ~0.5-1 min ~1-2 min ~1-2 min ~3-5 min ~0.5-1 min ~2-3 min ~1-2 min ~1-2 min ~1-3 min ~1-3 min ~1-2 min ~1-2 min ~1-2 min Lat Pulldown Machine Pulldown Decline Machine Chest PressDecline Barbell Press Lying Leg Curl Nordic Ham Curl DB Step-Up Reverse Nordic Machine Shrug DB Shrug Hanging Leg Raise Reverse Crunch Seated Leg Curl Nordic Ham Curl Machine Squat Front Squat Pec Deck DB Flye Neutral-Grip Pull-Up Machine Pulldown Donkey Calf Raise Seated Calf Raise Reverse Pec Deck Bent-Over Reverse DB Flye See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options DB Incline Curl DB Scott Curl Triceps Pressdown (Rope)Close-Grip Assisted Dip Bottom-2/3 EZ-Bar Curl Spider Curl ~1-2 min ~1-2 min Mandatory Rest Day SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS! Rest ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~1-2 min ~1-2 min ~2-3 min ~3-4 min ~2-3 min ~1-2 min ~1-2 min ~2-3 min Mandatory Rest Day ~1 min ~1 min ~0.5-1 min ~0.5-1 min Bench Dip DB Triceps Kickback Leg Press Calf Press Donkey Calf Raise Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownNeutral-Grip Pullup Low Incline Machine PressLow Incline DB Press Cable Hip Adduction Copenhagen Hip Adduction Belt Squat High-Bar Back Squat Rope Face Pull Bent-Over Reverse DB Flye Machine Crunch Plate-Weighted Crunch Seated Barbell Shoulder PressStanding DB Arnold Press Paused DB RDL Glute-Ham Raise Chest-Supported T-Bar RowHelms Row Fat-Grip Preacher Curl Hammer Curl Cross-Body Cable Y-RaiseDB Lateral Raise Overhead Cable Triceps Extension (Rope)DB Skull Crush r Lat Pulldown Machine Pulldown Decline Machine Chest PressDecline Barbell Press Lying Leg Curl Nordic Ham Curl DB Step-Up Reverse Nordic ~0.5-1 min ~1-2 min ~2-3 min ~1-2 min ~0.5-1 min ~2-3 min ~1-2 min ~1-2 min ~1-3 min ~1-3 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min Mandatory Rest Day Rest ~2-3 min ~2-3 min Cable Upright Row DB Lateral Raise Half-Kneeling Pallof Press Bicycle Crunch Lying Leg Curl Nordic Ham Curl DB Reverse Lunge DB Walking Lunge Bent-Over Cable Pec Flye (w/ Integrated Partials)DB Flye (w/ Integrated Partials) Overhand Machine RowArm-Out Single-Arm DB Row Leg Press Calf Jumps Standing Calf Raise Reverse Cable Flye Bent-Over Reverse DB Flye See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options Slow-Eccentric DB Skull CrusherSlow-Eccentric DB French Press Slow-Eccentric DB Incline CurlSlow-Eccentric DB Scott Curl Cable Triceps Kickback DB Triceps Kickback Inverse DB Zottman Curl Fat-Grip DB Curl Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownElbows-In 1-Arm DB Row Low Incline Machine PressLow Incline Barbell Press ~2-3 min ~3-4 min ~1-2 min ~1-2 min ~1-2 min ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~0.5-1 min ~0.5-1 min Mandatory Rest Day ~2-3 min ~0.5-1 min N/A ~1-2 min ~0.5-1 min ~0.5-1 min ~1-2 min Seated Leg Curl Nordic Ham Curl Machine Squat DB Bulgarian Split Squat Reverse Cable Flye (w/ Integrated Partials)Bent-Over Reverse DB Flye (w/ Integrated Partials) Machine Crunch Plate-Weighted Crunch Cross-Body Cable Y-RaiseDB Lateral Raise Machine Chest-Supported Row + Kelso ShrugIncline Chest-Supported DB Row + Kelso Shrug Cable Shoulder Press Seated DB Shoulder Press Leg Press Calf Press Donkey Calf Raise Slow-Eccentric Barbell RDLSlow-Eccentric Glute-Ham Raise DB Concentration Curl DB Preacher Curl DB Skull Crusher Floor Skull Crusher Overhand Lat Pulldown Pull-Up Decline Smith Machine PressDecline Barbell Press Cable Hip Abduction Lateral Band Walk Cable Hip Adduction Copenhagen Hip Adduction DB Step-Up Reverse Nordic Cable Upright Row DB Lateral Raise Half-Kneeling Pallof Press Bicycle Crunch ~2-3 min ~1-2 min ~0.5-1 min ~2-3 min ~1-2 min ~1-2 min ~1-3 min ~1-3 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min Mandatory Rest Day Rest ~2-3 min ~2-3 min ~2-3 min ~3-4 min Lying Leg Curl Nordic Ham Curl DB Reverse Lunge DB Walking Lunge Bent-Over Cable Pec Flye (w/ Integrated Partials)DB Flye (w/ Integrated Partials) Overhand Machine RowArm-Out Single-Arm DB Row Leg Press Calf Jumps Standing Calf Raise Reverse Cable Flye Bent-Over Reverse DB Flye See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options Slow-Eccentric DB Skull CrusherSlow-Eccentric DB French Press Slow-Eccentric DB Incline CurlSlow-Eccentric DB Scott Curl Cable Triceps Kickback DB Triceps Kickback Inverse DB Zottman Curl Fat-Grip DB Curl Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownElbows-In 1-Arm DB Row Low Incline Machine PressLow Incline Barbell Press Seated Leg Curl Nordic Ham Curl Machine Squat DB Bulgarian Split Squat ~1-2 min ~1-2 min ~1-2 min ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~0.5-1 min ~0.5-1 min Mandatory Rest Day ~2-3 min ~0.5-1 min N/A ~1-2 min ~0.5-1 min ~0.5-1 min ~1-2 min ~2-3 min ~1-2 min Reverse Cable Flye (w/ Integrated Partials)Bent-Over Reverse DB Flye (w/ Integrated Partials) Machine Crunch Plate-Weighted Crunch Cross-Body Cable Y-RaiseDB Lateral Raise Machine Chest-Supported Row + Kelso ShrugIncline Chest-Supported DB Row + Kelso Shrug Cable Shoulder Press Seated DB Shoulder Press Leg Press Calf Press Donkey Calf Raise Slow-Eccentric Barbell RDLSlow-Eccentric Glute-Ham Raise DB Concentration Curl DB Preacher Curl DB Skull Crusher Floor Skull Crusher Overhand Lat Pulldown Pull-Up Decline Smith Machine PressDecline Barbell Press Cable Hip Abduction Lateral Band Walk Cable Hip Adduction Copenhagen Hip Adduction DB Step-Up Reverse Nordic Cable Upright Row DB Lateral Raise Half-Kneeling Pallof Press Bicycle Crunch Lying Leg Curl Nordic Ham Curl DB Reverse Lunge DB Walking Lunge ~0.5-1 min ~2-3 min ~1-2 min ~1-2 min ~1-3 min ~1-3 min ~1-2 min ~1-2 min ~1-2 min ~1-2 min Mandatory Rest Day Rest ~2-3 min ~2-3 min ~2-3 min ~3-4 min Bent-Over Cable Pec Flye (w/ Integrated Partials)DB Flye (w/ Integrated Partials) Overhand Machine RowArm-Out Single-Arm DB Row Leg Press Calf Jumps Standing Calf Raise Reverse Cable Flye Bent-Over Reverse DB Flye See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options See The Weak Point Table for sub options Slow-Eccentric DB Skull CrusherSlow-Eccentric DB French Press Slow-Eccentric DB Incline CurlSlow-Eccentric DB Scott Curl Cable Triceps Kickback DB Triceps Kickback Inverse DB Zottman Curl Fat-Grip DB Curl Substitution Option 1 Substitution Option 2 Half-Kneeling 1-Arm Lat PulldownElbows-In 1-Arm DB Row Low Incline Machine PressLow Incline Barbell Press Seated Leg Curl Nordic Ham Curl Machine Squat DB Bulgarian Split Squat ~1-2 min ~1-2 min ~1-2 min ~2-3 min ~2-3 min ~1-2 min ~3-4 min ~0.5-1 min ~0.5-1 min Mandatory Rest Day ~2-3 min ~0.5-1 min N/A ~1-2 min ~0.5-1 min ~0.5-1 min ~1-2 min ~2-3 min ~1-2 min Reverse Cable Flye (w/ Integrated Partials)Bent-Over Reverse DB Flye (w/ Integrated Partials) Machine Crunch Plate-Weighted Crunch Cross-Body Cable Y-RaiseDB Lateral Raise Machine Chest-Supported Row + Kelso ShrugIncline Chest-Supported DB Row + Kelso Shrug Cable Shoulder Press Seated DB Shoulder Press Leg Press Calf Press Donkey Calf Raise Slow-Eccentric Barbell RDLSlow-Eccentric Glute-Ham Raise DB Concentration Curl DB Preacher Curl DB Skull Crusher Floor Skull Crusher Overhand Lat Pulldown Pull-Up Decline Smith Machine PressDecline Barbell Press Cable Hip Abduction Lateral Band Walk Cable Hip Adduction Copenhagen Hip Adduction DB Step-Up Reverse Nordic Cable Upright Row DB Lateral Raise Half-Kneeling Pallof Press Bicycle Crunch Lying Leg Curl Nordic Ham Curl DB Reverse Lunge DB Walking Lunge BLOCK 1: 5-WEEK BUILD PHASE Notes Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard! Mandatory Rest Day Lean forward over the machine to get a maximum stretch in your hamstrings. Try to keep the cable and your wrist aligned in a straight line throughout the pull. Feel a nice, deep lat stretch at the top. Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep. Try to add a little weight each week at the same rep count. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. Slightly rotate the dumbbells in on the negative and flare your elbows out as you push. The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted to go too heavy. 1 second pause at the bottom of each rep. To keep tension on the hamstrings, stop about 75% of the way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion). Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep. These will target the brachialis and forearms hard. Squeeze the dumbbell hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay in the bottom 3/4 of the curl). Raise the cables up and out in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep. Slow 2-3 second negative. Feel your lats pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as you lift yourself up. Don't be afraid to use assistance. Keep the form tight and controlled! Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle. Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause in the squeeze (at the top) of each rep, then another 1-2 second pause in the stretch (at the bottom) of each rep. Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form. Because we did seated hamstring work yesterday, these are mainly meant to get the knees nice and warmed up before hack squats. Don't push these too hard today, just feel the hamstrings moving the weight under control. Mandatory Rest Day Notes Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard! We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Lean forward until your torso is parallel with the floor, flye straight out and down toward the floor. Stretch and squeeze the pecs! Stay locked in. Do these pulldowns with the handle more out in front of you, more like a cross between pullover and a pulldown. Focus on feeling your lats working more than the weight you're using. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. You'll probably want to watch the video for this one. Take ~3 big steps back from the cable machine and do your first 5 reps. After those first 5 reps, immediately (without resting) take 1 step forward and do another 4 reps. Then (without resting) take another step forward and do at least another 3 reps (or until you hit RPE 9-10). Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. If you have a left-right bicep size imbalance, do these 1 arm at a time, starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then match the reps with the other arm (stop once you've matched the reps, even if the RPE is lower). If you don't have a size imbalance, do these both arms at the same time. These are meant to be fairly heavy, which is why we're using a bar instead of a rope. Aim to add some weight week to week at the set rep target. Always keep the form tight as you overload the triceps. Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top. Keep your triceps firmly pinned against the pad as you curl. No pausing at the top or bottom: constant tension on the biceps! There are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze, your shoulder should be positioned back behind your torso. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. Try to keep the cable and your wrist aligned in a straight line throughout the pull. Feel a nice, deep lat stretch at the top. Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep. Try to add a little weight each week at the same rep count. Mandatory Rest Day Lean forward over the machine to get a maximum stretch in your hamstrings. These will target the brachialis and forearms hard. Squeeze the dumbbell hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay in the bottom 3/4 of the curl). Raise the cables up and out in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep. Slow 2-3 second negative. Feel your lats pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as you lift yourself up. Don't be afraid to use assistance. Keep the form tight and controlled! Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle. Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause in the squeeze (at the top) of each rep, then another 1-2 second pause in the stretch (at the bottom) of each rep. Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form. Because we did seated hamstring work yesterday, these are mainly meant to get the knees nice and warmed up before hack squats. Don't push these too hard today, just feel the hamstrings moving the weight under control. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Lean forward until your torso is parallel with the floor, flye straight out and down toward the floor. Stretch and squeeze the pecs! Stay locked in. Do these pulldowns with the handle more out in front of you, more like a cross between pullover and a pulldown. Focus on feeling your lats working more than the weight you're using. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. You'll probably want to watch the video for this one. Take ~3 big steps back from the cable machine and do your first 5 reps. After those first 5 reps, immediately (without resting) take 1 step forward and do another 4 reps. Then (without resting) take another step forward and do at least another 3 reps (or until you hit RPE 9-10). Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. Mandatory Rest Day Notes Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts hard! Mandatory Rest Day If you have a left-right bicep size imbalance, do these 1 arm at a time, starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then match the reps with the other arm (stop once you've matched the reps, even if the RPE is lower). If you don't have a size imbalance, do these both arms at the same time. These are meant to be fairly heavy, which is why we're using a bar instead of a rope. Aim to add some weight week to week at the set rep target. Always keep the form tight as you overload the triceps. Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top. Keep your triceps firmly pinned against the pad as you curl. No pausing at the top or bottom: constant tension on the biceps! There are two ways you can do this: upright or bent over. Choose the one that feels more comfortable for you. The main thing is that when you're in the full squeeze, your shoulder should be positioned back behind your torso. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. Try to keep the cable and your wrist aligned in a straight line throughout the pull. Feel a nice, deep lat stretch at the top. Set the bench at a ~15° incline. 1 second pause on the chest on each rep while maintaining tension on the pecs. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Feet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. Control the negative and do a slight pause at the bottom of each rep. Try to add a little weight each week at the same rep count. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. Slightly rotate the dumbbells in on the negative and flare your elbows out as you push. The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted to go too heavy. 1 second pause at the bottom of each rep. To keep tension on the hamstrings, stop about 75% of the way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of motion). Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep. These will target the brachialis and forearms hard. Squeeze the dumbbell hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay in the bottom 3/4 of the curl). Raise the cables up and out in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Feel a nasty stretch on the triceps throughout the entire negative. Pause for 1 second in the stretch part of each rep. Lean forward over the machine to get a maximum stretch in your hamstrings. Slow 2-3 second negative. Feel your lats pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift your chest up and drive your elbows down as you lift yourself up. Don't be afraid to use assistance. Keep the form tight and controlled! Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with control on the way up. Go as deep as your shoulders comfortably allow, trying to at least break a 90° elbow angle. Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause in the squeeze (at the top) of each rep, then another 1-2 second pause in the stretch (at the bottom) of each rep. Allow your lower back to round as you curl your legs up. 10-20 reps is a broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of failure) with controlled form. Because we did seated hamstring work yesterday, these are mainly meant to get the knees nice and warmed up before hack squats. Don't push these too hard today, just feel the hamstrings moving the weight under control. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Lean forward until your torso is parallel with the floor, flye straight out and down toward the floor. Stretch and squeeze the pecs! Stay locked in. Do these pulldowns with the handle more out in front of you, more like a cross between pullover and a pulldown. Focus on feeling your lats working more than the weight you're using. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. You'll probably want to watch the video for this one. Take ~3 big steps back from the cable machine and do your first 5 reps. After those first 5 reps, immediately (without resting) take 1 step forward and do another 4 reps. Then (without resting) take another step forward and do at least another 3 reps (or until you hit RPE 9-10). Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. If you have a left-right bicep size imbalance, do these 1 arm at a time, starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then match the reps with the other arm (stop once you've matched the reps, even if the RPE is lower). If you don't have a size imbalance, do these both arms at the same time. These are meant to be fairly heavy, which is why we're using a bar instead of a rope. Aim to add some weight week to week at the set rep target. Always keep the form tight as you overload the triceps. Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top. Keep your triceps firmly pinned against the pad as you curl. No pausing at the top or bottom: constant tension on the biceps! Mandatory Rest Day Keep your torso locked in a fixed position (don't lean forward on the negative). Drive your elbows down and back to engage the lats. Keep your elbows tucked in to your sides. Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and then flare as you push (assuming this doesn't bother your shoulders). Nice, smooth reps here. No pausing at the top or bottom: constant tension on the pecs! Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. Once you can't get to the full squeeze, continue with partial reps on the last set. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Sweep the weight out instead of pulling the weight back. Mind-muscle connection with rear delts. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. Raise the cables up in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45° and squeezing your shoulder blades together. Without resting, do another 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together without rowing all the way back with your arms). Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted to go too heavy. Lower the dumbbells with a 3-4 second negative. If you want to target more glutes, squeeze them hard at the top as you get to full lockout. If you want to target more hamstrings, only go to 3/4 of full lockout and maintain constant tension on your hamstrings. Do concentration curls on one arm, rest ~0.5-1 min, do triceps extensions for the same arm, rest ~0.5-1 min, do concentration curls on the other arm, rest ~0.5-1 min, do triceps extensions on the other arm, rest ~0.5-1 min, repeat. Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps. Feel your pecs stretching apart on the negative. Mind-muscle connection with lower pecs. If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the machine rails to stretch the glutes further. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Lean forward over the machine to get a maximum stretch in your hamstrings. Mandatory Rest Day Notes Perform lateral raises as normal, except going until your hands are up overhead. As you break parallel, you will use more upper traps to move the weight. Feel free to squeeze your upper traps at the top. If you feel shoulder pain when going all the way up, try pointing your thumb up or simply stop at parallel and do normal lateral raises. Keep the ball held out far from your body on the sides and control the reps, don't just rush through them to get the set done. Set one leg back on the negative and then drive the weight up using your front leg. Try to minimize assistance from your back leg. Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Set up a wide grip pulldown bar on a seated cable row. Using a double overhand grip, perform rows while leaning forward on the negative and then extend your torso to be upright as you finish the row. Hold a dumbbell and perform a jumping motion without actually leaving the floor, using a slight knee bend, but mostly relying on your calves/ankles to drive the "jump". I believe I built a lot of calf mass by doing jump rope; these are meant to provide a similar stimulus, but with more tension. Pull with one arm at a time, bracing with your non-working hand against the machine. Try to align your arm and the cable in a straight line at the bottom of the flye. Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels comfortable. Use a 3-4 second negative and a slight pause at the bottom of each rep to emphasize stretching your biceps. Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the bottom. Squeeze the dumbbell hard in the middle of the handle as you curl. Using liquid chalk on these will prevent your grip from slipping, keeping your hand in the middle of the handle throughout the set (as opposed to resting against the head of the dumbbell). Keep your torso locked in a fixed position (don't lean forward on the negative). Drive your elbows down and back to engage the lats. Keep your elbows tucked in to your sides. Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and then flare as you push (assuming this doesn't bother your shoulders). Nice, smooth reps here. No pausing at the top or bottom: constant tension on the pecs! Mandatory Rest Day Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. Once you can't get to the full squeeze, continue with partial reps on the last set. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Sweep the weight out instead of pulling the weight back. Mind-muscle connection with rear delts. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. Raise the cables up in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45° and squeezing your shoulder blades together. Without resting, do another 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together without rowing all the way back with your arms). Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted to go too heavy. Lower the dumbbells with a 3-4 second negative. If you want to target more glutes, squeeze them hard at the top as you get to full lockout. If you want to target more hamstrings, only go to 3/4 of full lockout and maintain constant tension on your hamstrings. Do concentration curls on one arm, rest ~0.5-1 min, do triceps extensions for the same arm, rest ~0.5-1 min, do concentration curls on the other arm, rest ~0.5-1 min, do triceps extensions on the other arm, rest ~0.5-1 min, repeat. Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps. Feel your pecs stretching apart on the negative. Mind-muscle connection with lower pecs. If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the machine rails to stretch the glutes further. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Perform lateral raises as normal, except going until your hands are up overhead. As you break parallel, you will use more upper traps to move the weight. Feel free to squeeze your upper traps at the top. If you feel shoulder pain when going all the way up, try pointing your thumb up or simply stop at parallel and do normal lateral raises. Keep the ball held out far from your body on the sides and control the reps, don't just rush through them to get the set done. Mandatory Rest Day Notes Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Set up a wide grip pulldown bar on a seated cable row. Using a double overhand grip, perform rows while leaning forward on the negative and then extend your torso to be upright as you finish the row. Hold a dumbbell and perform a jumping motion without actually leaving the floor, using a slight knee bend, but mostly relying on your calves/ankles to drive the "jump". I believe I built a lot of calf mass by doing jump rope; these are meant to provide a similar stimulus, but with more tension. Pull with one arm at a time, bracing with your non-working hand against the machine. Try to align your arm and the cable in a straight line at the bottom of the flye. Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels comfortable. Use a 3-4 second negative and a slight pause at the bottom of each rep to emphasize stretching your biceps. Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the bottom. Squeeze the dumbbell hard in the middle of the handle as you curl. Using liquid chalk on these will prevent your grip from slipping, keeping your hand in the middle of the handle throughout the set (as opposed to resting against the head of the dumbbell). Keep your torso locked in a fixed position (don't lean forward on the negative). Drive your elbows down and back to engage the lats. Keep your elbows tucked in to your sides. Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and then flare as you push (assuming this doesn't bother your shoulders). Nice, smooth reps here. No pausing at the top or bottom: constant tension on the pecs! Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. Once you can't get to the full squeeze, continue with partial reps on the last set. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps. Mandatory Rest Day Lean forward over the machine to get a maximum stretch in your hamstrings. Sweep the weight out instead of pulling the weight back. Mind-muscle connection with rear delts. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack. Raise the cables up in a "Y" motion. Really try to connect with the middle delt fibers as you sweep the weight up and out. Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45° and squeezing your shoulder blades together. Without resting, do another 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together without rowing all the way back with your arms). Ensure that your elbows break at least 90°. Mind-muscle connection with your delts. Smooth, controlled reps. 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about rolling your ankle back and forth on the balls of your feet. The RPE is intentionally low here because these will cause a lot of muscle damage. Don't be tempted to go too heavy. Lower the dumbbells with a 3-4 second negative. If you want to target more glutes, squeeze them hard at the top as you get to full lockout. If you want to target more hamstrings, only go to 3/4 of full lockout and maintain constant tension on your hamstrings. Do concentration curls on one arm, rest ~0.5-1 min, do triceps extensions for the same arm, rest ~0.5-1 min, do concentration curls on the other arm, rest ~0.5-1 min, do triceps extensions on the other arm, rest ~0.5-1 min, repeat. Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps. Feel your pecs stretching apart on the negative. Mind-muscle connection with lower pecs. If possible, use pads to increase the range of motion on the machine. Lean forward and grab onto the machine rails to stretch the glutes further. Mind-muscle connection with your inner thighs. These are great for adding thigh mass from the front! Push them hard! Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat. Use a 2-3 second negative. Feel your quads pulling apart on the negative. Perform lateral raises as normal, except going until your hands are up overhead. As you break parallel, you will use more upper traps to move the weight. Feel free to squeeze your upper traps at the top. If you feel shoulder pain when going all the way up, try pointing your thumb up or simply stop at parallel and do normal lateral raises. Keep the ball held out far from your body on the sides and control the reps, don't just rush through them to get the set done. Set one leg back on the negative and then drive the weight up using your front leg. Try to minimize assistance from your back leg. Mandatory Rest Day Notes Set up the pec deck to allow for maximum stretch. On all sets, alternate full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the target reps and an RPE of 9-10. Set up a wide grip pulldown bar on a seated cable row. Using a double overhand grip, perform rows while leaning forward on the negative and then extend your torso to be upright as you finish the row. Hold a dumbbell and perform a jumping motion without actually leaving the floor, using a slight knee bend, but mostly relying on your calves/ankles to drive the "jump". I believe I built a lot of calf mass by doing jump rope; these are meant to provide a similar stimulus, but with more tension. Pull with one arm at a time, bracing with your non-working hand against the machine. Try to align your arm and the cable in a straight line at the bottom of the flye. Decide on your weak point using The Weak Point Table in your Hypertrophy Handbook. Perform ONE of the exercises listed under Exercise 1 for the sets and reps provided here. If your weak point is feeling recovered (not sore or fatigued) then feel free to hit Exercise 2. If your weak point is feeling tired or sore, do not perform the second weak point exercise this week. Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head. When you extend, keep the bar back behind your eye line. Use the inside (closer) grip option and allow the elbows to flare to a degree that feels comfortable. Use a 3-4 second negative and a slight pause at the bottom of each rep to emphasize stretching your biceps. Use two long ropes or one long rope. Lean slightly forward, flare your elbows slightly out and keep your arms back in line with your torso. Then do triceps pressdowns, getting a full, big squeeze at the bottom. Squeeze the dumbbell hard in the middle of the handle as you curl. Using liquid chalk on these will prevent your grip from slipping, keeping your hand in the middle of the handle throughout the set (as opposed to resting against the head of the dumbbell). Keep your torso locked in a fixed position (don't lean forward on the negative). Drive your elbows down and back to engage the lats. Keep your elbows tucked in to your sides. Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and then flare as you push (assuming this doesn't bother your shoulders). Nice, smooth reps here. No pausing at the top or bottom: constant tension on the pecs! Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. Once you can't get to the full squeeze, continue with partial reps on the last set. We're using a reverse pyramid on this exercise. Warm-up as usual to your first working set for 4 reps. This first set will be your heaviest set. Then for set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the weight back another 10-15% and do 8 reps.