Hypertrophy and Strength Phase 3

For this cycle, you will train 3 days out of 5 on the following
split: Chest and Back / Legs / Off / Arms and Shoulders / Off
/ Repeat. You'll complete each workout 6 times in a single
month's time. Your set and rep bracket changes as the cycle
progresses, in favor of heavier weights and more work sets.
Your 3rd and 6th exposures to each workout are de-loads,
so you will keep your weights heavy and reduce your
volume to drive recovery. In this phase, we will cycle onto a
version of Advanced German Volume training to make gains
in both size and strength
 Hypertrophy and Strength Phase 2: Day 1 - Chest and Back
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Flat Barbell Bench Press 1 10 6 30X0 120
2 10 6 30X0 120
3 2 5 30X0 120
4 10 5 30X0 120
5 10 4 30X0 120
6 2 4 30X0 120
A2 Mid-Pronated Lean Away Pull Ups 1 10 6 30X0 120
2 10 6 30X0 120
3 2 5 30X0 120
4 10 5 30X0 120
5 10 4 30X0 120
6 2 4 30X0 120
B1 45 Degree Incline DB Press 1 3 6-8 32X0 10
2 3 6-8 32X0 10
3 1 6-8 32X0 10
4 3 4-6 30X0 10
5 3 4-6 30X0 10
6 1 4-6 30X0 10
B2 Seated Low Cable Row to Waist 1 3 6-8 3012 30
2 3 6-8 3012 30
3 1 6-8 3012 30
Mid Neutral Grip
4 3 4-6 3010 30
5 3 4-6 3010 30
6 1 4-6 3010 30
 Hypertrophy and Strength Phase 2: Day 2 - Legs
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Back Squat 1 10 6 30X0 120
2 10 6 30X0 120
3 2 5 30X0 120
Optional substitution - Hack squat or Leg Press 4 10 5 30X0 120
5 10 4 30X0 120
6 2 4 30X0 120
A2 Lying Leg Curl - toes PF and OUT 1 10 6 30X0 120
2 10 6 30X0 120
3 2 5 30X0 120
4 10 5 30X0 120
5 10 4 30X0 120
6 2 4 30X0 120
B1 Seated Calf Raise 1 3 25-30 1010 75
2 3 20-25 1010 75
3 1 15-20 1010 75
4 3 25-30 1010 75
5 3 20-25 1010 75
6 1 15-20 1010 75
B2 Rolling Plank 1 3 5-10 ea 101:10 75
2 3 5-10 ea 101:10 75 Front plank for 10 seconds, side plank
3 1 5-10 ea 101:10 75 left for 10 seconds, front plank for 10
4 3 5-10 ea 101:10 75 seconds, side plank right for 10
5 3 5-10 ea 101:10 75 seconds, etc
6 1 5-10 ea 101:10 75
 Hypertrophy and Strength Phase 2: Day 3 - Arms and Shoulders
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Dips 1 10 6 30X0 90
2 10 6 30X0 90
3 2 5 30X0 90
4 10 5 30X0 90
5 10 4 30X0 90
6 2 4 30X0 90
A2 EZ Bar Scott Curl 1 10 6 30X0 90
2 10 6 30X0 90
3 2 5 30X0 90
4 10 5 30X0 90
5 10 4 30X0 90
6 2 4 30X0 90
A3 Prone Incline Rear Delt Raise 1 10 6 1016 90
2 10 6 1016 90
3 2 5 1016 90
Contracted position ISO Hold
4 10 5 1016 90
5 10 4 1016 90
6 2 4 1016 90