Hypertrophy Phase-Building the base

Week 1
Monday
Warm Up
Walking Lunges
3x20 Steps

Deadlift
Up to an 8 Rep Max
4x4 at 90% of 8RM
Rest as needed
Warm Ups on dead will depend on strength levels. If pulling under 400lbs Start at 135 for 4 or 5 reps
then go 185,225,275, etc. Until the reps feel like moderate work. Then you can take smaller jumps for
sets of 8 until you hit your 8 rep max. We want your reps to feel fast and clean. If you are grinding the
last rep you went just a bit higher than I want at this phase of training. Be sure to keep those Lats
engaged before you start your pull. You should feel like you are pulling up and back not just up. Squeeze
that ass to finish. The volume on the deadlifts drop to 4x4 instead of 2x8 to help you keep form solid.
Lastly never do touch and go if your goal is to build a stronger deadlift or muscle size. You will keep
better form and reduce the chances of injury if you reset each rep as well as develop better speed off
the floor.

Good Mornings
3 Sets of 10 Reps
Rest 1-3 minutes between sets
Get full range of motion here and keep the glutes engaged. We are resisting with our backs on the way
down and squeezing the glutes hard to come up out of the hole.

DB Step Ups
3x10 each leg
Rest 1-3 minutes between sets
Don’t go crazy here just get the work in.

Planks
3x30 Seconds

Tuesday-Cardio
Goal Dependent:
If you are under 15% body fat (can’t see abs but don’t have love handles or a belly) then do 20 minutes
of Incline Treadmill walking or just take the day off. The walk helps with recovery though.

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints (the elliptical machine works pretty well for this also)
2-3 Minutes Rest
Wednesday
Warm Up
Dips
3 Sets of 8-12 Reps
Just get a good stretch here. If you can’t do unassisted dips do push ups or use the machine that makes
you less of a fat ass  (counterweighted dips)

Bench Press
Up to an 8 Rep Max
2x8 at 90% of 8RM
Same rules on the 8RM. For warm ups you can start as light as the bar and go 45,95,135,185, etc. Just
like the Deathlift warm ups.

Chest Supported Rows or Dumbbell Single Arm Bent Over Rows

4 Sets of 10 Reps
Rest 1-2 Minutes Between Sets
If your reps drop below 10 keep the rest short and lower the weight a bit. My personal preference is the
chest supported row but if you don’t have access to one the Dumbbell rows work great. I just like giving
my spine a break from supporting me. In either case be sure to row to the bottom of your sternum and
squeeze those lats. This phase isn’t about lifting max weight it’s about building so big ass muscles.

Super Set these next exercises if you can. If not just hit straight sets.
Dumbbell Lateral Raises
3 Sets of 15 Reps
Dumbbell Skullcrushers-Hold them vertically like hammers not like a EZ Curl Bar
3 Sets of 15 Reps
Alternating DB Curls-Stand in front of the mirror and look pretty. Hold 2 Dumbbells and alternate reps
3 Sets of 15 Reps Each Arm
Rest 1-2 Minutes between Super Sets.

Thursday-Cardio
Goal Dependent:
Under 15% body fat
20 minutes of Incline Treadmill walk or just take the day off

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints or Elliptical Sprints
2-3 Minutes Rest

Friday
Warm Up
Walking Lunges
3x20 Steps

Back Squat
Up to an 8 Rep Max
2x8 at 90% of 8RM
Same rules on the 8RM. For warm ups you can start as light as the bar and go 135,185, etc. This should
make sense by now. If you are squatting over 400lbs feel free to start a bit higher like 185 or 225 but still
take the 40-50 lb warm up jumps. It’s more form practice and volume which is what this cycle is all
about.

Stiff Legged Deadlifts

3x12
remember this is a Hamstring and Glute movement. Not a lower back killer. Push the hips back while
maintaining your natural lumbar curve. If you feel yourself rounding out then do less weight. The reps
are a bit higher to encourage just that.

Dumbbell Walking Lunges

3x20 Steps with a DB in each hand.
If you grip is the issue here don’t you dare use straps. Just stick with it and get some gripper work in. I
promise you are getting plenty of leg volume in.

Ab Roll Outs
3x10
Grab one of those wheel with handle thingies and go to town. Alternatively you can use a barbell with
plates on them. Keep you abs engaged. As you roll out be mindful of your lower back. If you feel it droop
then don’t go down that far and slow it down. Also even if you can keep a great body position don’t go
all the way to the floor. We want to keep you under tension so go out as far as possible without
touching the floor.

Saturday
Warm Up
Dips or Push Ups
3x10

Standing Shoulder Press

Up to an 8 Rep Max
2x8 at 90% of 8RM
Warm up like normal. Depending on how proficient you are at these you can take smaller jumps. If you
are pressing less than 155 lbs I would go 45,65,85,105,etc. As soon as the barbell clears your forehead
be sure to push your head forward under the bar. This will help a ton through the sticking point that
most people have and more importantly will keep you from arching as the weight has more leverage to
F you up.

Lat Pulldowns or Pull Ups

4x10
Only do the Pull Ups if you can hit 10 good ones. This means no kicking the feet, kipping, or butterfly pull
ups. Also you need full extension at the bottom. Remember we are trying to build quality muscle here
not jerk and thrash our way to the desired rep count.

Super Sets or Not

DB Front Raises
3x15
Triceps Rope Pushdowns
3x15
DB Hammer Curls
3x15
Rest 1-2 Minutes between circuits
On the front raises don’t let your wrist brake and dangle the Dumbbells. Keep it straight. Remember to
squeeze the triceps at the end of the pushdowns and stop just above 90 degrees on the way up. We
want the arms doing the work not your body swinging momentum into it. On the hammer curls be sure
to bring the weights up just past 90 degrees don’t bring them to the top to rest. We are here to make
your muscles work not rest.
Sunday
Off

Week 2
Monday
Warm Up
Walking Lunges
3x20 Steps

Deadlift
6x4 at 95% of 8RM
Rest as needed
Warm up as normal.

Good Mornings
3 Sets of 10-11 Reps
Rest 1-3 minutes between sets
Either add 5 lbs to last week’s numbers or add a rep

DB Step Ups
3x11 each leg
Rest 1-3 minutes between sets
Same weight as last week

Planks
3x45 Seconds
Tuesday-Cardio
Goal Dependent:
If you are under 15% body fat (can’t see abs but don’t have love handles or a belly) then do 20 minutes
of Incline Treadmill walking or just take the day off. The walk helps with recovery though.

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints (the elliptical machine works pretty well for this also)
2-3 Minutes Rest

Wednesday
Warm Up
Dips
3 Sets of 8-12 Reps
Just get a good stretch here. If you can’t do unassisted dips do push ups or use the machine that makes
you less of a fat ass  (counterweighted dips)

Bench Press
3x8 at 95% of 8RM
Warm up as normal.

Chest Supported Rows or Dumbbell Single Arm Bent Over Rows

4 Sets of 10-11 Reps
Rest 1-2 Minutes Between Sets
Add 5 lbs or add a rep

Super Set
Dumbbell Lateral Raises
3 Sets of 12 Reps
Dumbbell Skullcrushers
3 Sets of 12 Reps
Alternating DB Curls
3 Sets of 12 Reps Each Arm
Rest 1-2 Minutes between Super Sets.
Heavier than last week

Thursday-Cardio
Goal Dependent:
Under 15% body fat
20 minutes of Incline Treadmill walk or just take the day off

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints or Elliptical Sprints
2-3 Minutes Rest

Friday
Warm Up
Walking Lunges
3x20 Steps

Back Squat
3x8 at 95% of 8RM
Warm up as normal.

Stiff Legged Deadlifts

3x12
Add 5lbs if possible and form feels solid

Dumbbell Walking Lunges

3x22 Steps
Same weight as last week.

Ab Roll Outs
3x10-11
Add a rep if possible

Saturday
Warm Up
Dips or Push Ups
3x10

Standing Shoulder Press

3x8 at 95% of 8RM

Lat Pulldowns or Pull Ups

4x10-11
Up reps or weight

Super Sets or Not

DB Front Raises
3x12
Triceps Rope Pushdowns
3x12
DB Hammer Curls
3x12
Rest 1-2 Minutes between circuits
Heavier than last week
Sunday
Off

Week 3
Monday
Warm Up
Walking Lunges
3x20 Steps

Deadlift
6x4 Heavier than last week
Rest as needed
Warm up as normal.
Good Mornings
3 Sets of 10-12 Reps
Rest 1-3 minutes between sets
Either add 5 lbs to last week’s numbers or add a rep

DB Step Ups
3x12 each leg
Rest 1-3 minutes between sets
Same weight as last week

Planks
3x60 Seconds

Tuesday-Cardio
Goal Dependent:
If you are under 15% body fat (can’t see abs but don’t have love handles or a belly) then do 20 minutes
of Incline Treadmill walking or just take the day off. The walk helps with recovery though.

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints (the elliptical machine works pretty well for this also)
2-3 Minutes Rest

Wednesday
Warm Up
Dips
3 Sets of 8-12 Reps
Just get a good stretch here. If you can’t do unassisted dips do push ups or use the machine that makes
you less of a fat ass  (counterweighted dips)

Bench Press
3x8 Heavier than last week
Warm up as normal.

Chest Supported Rows or Dumbbell Single Arm Bent Over Rows

4 Sets of 10-12 Reps
Rest 1-2 Minutes Between Sets
Add 5 lbs or add a rep

Super Set
Dumbbell Lateral Raises
3 Sets of 10 Reps
Dumbbell Skullcrushers
3 Sets of 10 Reps
Alternating DB Curls
3 Sets of 10 Reps Each Arm
Rest 1-2 Minutes between Super Sets.
Heavier than last week

Thursday-Cardio
Goal Dependent:
Under 15% body fat
20 minutes of Incline Treadmill walk or just take the day off

Over 15% BF
6 Rounds of
30 Second Stationary Bike Sprints or Elliptical Sprints
2-3 Minutes Rest

Friday
Warm Up
Walking Lunges
3x20 Steps

Back Squat
3x8 Heavier than last week
Warm up as normal.

Stiff Legged Deadlifts

3x12
Add 5lbs if possible and form feels solid

Dumbbell Walking Lunges

3x24 Steps
Same weight as last week.
Ab Roll Outs
3x10-12
Add a rep if possible

Saturday
Warm Up
Dips or Push Ups
3x10

Standing Shoulder Press

3x8 Heavier than last week

Lat Pulldowns or Pull Ups

4x10-12
Up reps or weight

Super Sets or Not

DB Front Raises
3x10
Triceps Rope Pushdowns
3x10
DB Hammer Curls
3x10
Rest 1-2 Minutes between circuits
Heavier than last week

Sunday
Off

Week 4
Monday
Warm Up
Walking Lunges
3x20 Steps

Deadlift
3x3 at 80% of 8RM
Rest as needed
Warm up as normal.

Good Mornings
2 Sets of 10 Reps
Light
DB Step Ups
2x10 each leg
Light

Planks
3x60 Seconds

Tuesday-Cardio
Goal Dependent:
Off or Incline walk

Wednesday
Warm Up
Dips
3 Sets of 8-12 Reps
Just get a good stretch here. If you can’t do unassisted dips do push ups or use the machine that makes
you less of a fat ass  (counterweighted dips)

Bench Press
3x3 at 80% of 8RM
Warm up as normal

Chest Supported Rows or Dumbbell Single Arm Bent Over Rows

2 Sets of 10 Reps
Light

Super Set
Dumbbell Lateral Raises
2 Sets of 10 Reps
Dumbbell Skullcrushers
2 Sets of 10 Reps
Alternating DB Curls
2 Sets of 10 Reps Each Arm
Rest 1-2 Minutes between Super Sets.
Light

Thursday-Cardio
Incline walk or Off

Friday
Warm Up
Walking Lunges
3x20 Steps
Back Squat
3x3 at 80% of 8RM
Warm up as normal.

Stiff Legged Deadlifts

2x10
Light

Dumbbell Walking Lunges

2x20 Steps
No Weight

Ab Roll Outs
2x10

Saturday
Warm Up
Dips or Push Ups
3x10

Standing Shoulder Press

3x3 at 80% of 8RM

Lat Pulldowns or Pull Ups

2x10
Light

Super Sets or Not

DB Front Raises
2x10
Triceps Rope Pushdowns
2x10
DB Hammer Curls
2x10
Rest 1-2 Minutes between circuits
Light

Sunday
Off