Hypertrophy and Strength Phase 11

After hitting some big rep PRs with a lower number of exercises and work sets, it's
time to take the volume back up with some agonist tri-sets. We are going to pair 3
exercises together per body part and train them hard and heavy with no rest in
between. We are going to work different portions of the strength curve with each
exercise to allow for complete muscular development. Each set should be taken to
technical failure, the point where your form begins to break down. We are going to
do tri-sets for chest, back, quadriceps, biceps, triceps, ABS, and posterior chain. Your
deltoids will receive plenty of stimulation within the work you are doing in this cycle,
so no direct work is prescribed in this phase.
 Hypertrophy and Strength Phase 11: Day 1 - Upper Body 1
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 30 Degree Incline DB Bench Press 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
A2 1 + 1/4 Wide Grip Barbell Bench Press 1 3 6-8 31X0 10
2 4 6-8 31X0 10
3 1 6-8 31X0 10
4 5 6-8 31X0 10
A3 Standing Cable High to Low Pec Flye 1 3 6-8 2013 180
2 4 6-8 2013 180
3 1 6-8 2013 180
4 5 6-8 2013 180
B1 Wide Pronated Pull Up 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
B2 Seated Neutral Grip Pulley Row 1 3 6-8 3011 10
2 4 6-8 3011 10
3 1 6-8 3011 10
4 5 6-8 3011 10
B3 DB Pullover 1 3 6-8 3310 180
2 4 6-8 3310 180
3 1 6-8 3310 180
4 5 6-8 3310 180
 Hypertrophy and Strength Phase 11: Day 2 - Lower Body 1
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 1 and 1/4 Heels Elevated Back Squat 1 3 6-8 31X0 10
2 4 6-8 31X0 10
3 1 6-8 31X0 10
4 5 6-8 31X0 10
A2 DB Alternating Lunge 1 3 6-8 ea 20X0 10
2 4 6-8 ea 20X0 10
3 1 6-8 ea 20X0 10
4 5 6-8 ea 20X0 10
A3 Narrow Stance Leg Press 1 3 6-8 40X0 180
2 4 6-8 40X0 180
3 1 6-8 40X0 180
4 5 6-8 40X0 180
B1 Standing Calf Raise 1 3 10-15 1111 10
2 3 10-15 1111 10
3 1 10-15 1111 10
4 3 10-15 1111 10
B2 Seated Calf Raise 1 3 20-25 1010 10
2 3 20-25 1010 10
3 1 20-25 1010 10
4 3 20-25 1010 10
B3 2-Foot Ankle Hops 1 3 30-50 X 120
2 3 30-50 X 120
3 1 30-50 X 120
4 3 30-50 X 120
 Hypertrophy and Strength Phase 11: Day 4 - Upper Body 2
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Dips 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
A2 Decline DB Triceps Extension 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
A3 Seated EZ Bar French Press 1 3 6-8 22X0 180
2 4 6-8 22X0 180
3 1 6-8 22X0 180
4 5 6-8 22X0 180
B1 Mid Reverse Grip EZ Curl 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
B2 Standing Wide Grip Thick Barbell Curl 1 3 6-8 30X0 10
2 4 6-8 30X0 10 Use regular barbell if no access to thick
3 1 6-8 30X0 10 bar
4 5 6-8 30X0 10
B3 Incline DB Zottman Curl 1 3 6-8 32X0 180
2 4 6-8 32X0 180
3 1 6-8 32X0 180
4 5 6-8 32X0 180
 Hypertrophy and Strength Phase 11: Day 5 - Lower Body 2
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Lying Leg Curl toes DF and NEUTRAL 1 3 6-8 30X0 10
2 4 6-8 30X0 10
3 1 6-8 30X0 10
4 5 6-8 30X0 10
A2 Horizontal Back Extension 1 3 6-8 2012 10
2 4 6-8 2012 10
3 1 6-8 2012 10
4 5 6-8 2012 10
A3 Romanian Deadlift 1 3 6-8 40X0 180
2 4 6-8 40X0 180
3 1 6-8 40X0 180
4 5 6-8 40X0 180
B1 Hanging Garhammer Raise 1 3 10-20 3020 10
2 3 10-20 3020 10 Go with straight legs if you can do
3 1 10-20 3020 10 more than 20 reps with bent-knees
4 3 10-20 3020 10
B2 Swiss Ball Crunch - DB on Chest 1 3 10-20 20X0 10
2 3 10-20 20X0 10
3 1 10-20 20X0 10
4 3 10-20 20X0 10
B3 Swiss Ball Stir-the-Pot 1 3 10 circles ea way 1111 120
Plank with your feet on the ground and
2 3 12 circles ea way 1111 120
elbows on the ball. Make slow, large
3 1 12 circles ea way 1111 120
circles with your elbows
4 3 15 circles ea way 1111 120