Hypertrophy and Strength Phase 1

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.
 Hypertrophy and Strength Phase 1: Day 1 - Chest and Back
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 30 Degree Incline DB Bench Press 1 4 12,10,8,8 30X0 120
2 4 10,8,8,6 30X0 120
3 2 8-10 30X0 120
Neutral grip
4 5 10,8,6,6,6 30X0 120
5 5 8,8,6,6,4 30X0 120
6 2 6-8 30X0 120
A2 Mid-Supinated Grip Lat Pulldown 1 4 12,10,8,8 3011 120
2 4 10,8,8,6 3011 120
3 2 8-10 3011 120
4 5 10,8,6,6,6 3011 120
5 5 8,8,6,6,4 3011 120
6 2 6-8 3011 120
B1 10 Degree Incline Cable Chest Fly 1 3 12-15 3011 75
2 3 10-12 3011 75
3 1 10-12 3011 75
4 4 10-12 3011 75
5 4 8-10 3011 75
6 1 8-10 3011 75
B2 1-Arm DB Row 1 3 12-15 ea 3011 75
2 3 10-12 ea 3011 75
3 1 10-12 ea 3011 75
4 4 10-12 ea 3011 75
5 4 8-10 ea 3011 75
6 1 8-10 ea 3011 75
C DB Pullover (Triple drop set) 1 1 12+12+12 2210 10
2 1 12+12+12 2210 10
3 1 10+10+10 2210 10
Rest 10 seconds between drops
4 1 10+10+10 2210 10
5 1 8+8+8 2210 10
6 1 8+8+8 2210 10
 Hypertrophy and Strength Phase 1: Day 2 - Legs
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A1 Low Pulley Split Squat - FFE 6" 1 4 12,10,8,8 ea 31X0 120
2 4 10,8,8,6 ea 31X0 120
3 2 8-10 ea 31X0 120 Keep an upright torso and begin by
4 5 10,8,6,6,6 ea 31X0 120 breaking at the knees
5 5 8,8,6,6,4 ea 31X0 120
6 2 6-8 ea 31X0 120
A2 1-Leg Lying Leg Curl - toes PF and IN 1 4 12,10,8,8 ea 30X0 120
2 4 10,8,8,6 ea 30X0 120
3 2 8-10 ea 30X0 120
4 5 10,8,6,6,6 ea 30X0 120
5 5 8,8,6,6,4 ea 30X0 120
6 2 6-8 ea 30X0 120
B1 Paused Leg Press - feet narrow and low 1 3 12-15 3210 120
2 3 10-12 3210 120
3 1 10-12 3210 120
Pause in stretched position 4 4 10-12 3210 120
5 4 8-10 3210 120
6 1 8-10 3210 120
B2 Paused Dumbbell RDL 1 3 12-15 3210 120
2 3 10-12 3210 120
3 1 10-12 3210 120 Pause in the stretched position on each
Pause in stretched position 4 4 10-12 3210 120 set
5 4 8-10 3210 120
6 1 8-10 3210 120
C Standing Calf Raise - drop sets 1 1 12+12+12 2210 10
2 1 12+12+12 2210 10
3 1 10+10+10 2210 10
10 sec rest between drops
4 1 10+10+10 2210 10
5 1 8+8+8 2210 10
6 1 8+8+8 2210 10
 Hypertrophy and Strength Phase 1: Day 4 - Arms and Shoulders
Order Exercise Cycle Sets Reps Tempo Rest (s) Notes
A Flat Powell Raise 1 3 12-15 ea 4010 75
2 3 10-12 ea 4010 75
3 1 10-12 ea 4010 75
4 4 10-12 ea 4010 75
5 4 8-10 ea 4010 75
6 1 8-10 ea 4010 75
B1 Standing Mid Reverse Grip EZ Curl 1 4 12,10,8,8 30X0 90
2 4 10,8,8,6 30X0 90
3 2 8-10 30X0 90
4 5 10,8,6,6,6 30X0 90
5 5 8,8,6,6,4 30X0 90
6 2 6-8 30X0 90
B2 Paused Dips 1 4 12,10,8,8 32X0 90
2 4 10,8,8,6 32X0 90
3 2 8-10 32X0 90
4 5 10,8,6,6,6 32X0 90
5 5 8,8,6,6,4 32X0 90
6 2 6-8 32X0 90
C1 Incline DB Zottman Curl 1 3 12-15 3011 75
2 3 10-12 3011 75
3 1 10-12 3011 75
4 4 10-12 3011 75
5 4 8-10 3011 75
6 1 8-10 3011 75
C2 Seated French Press with EZ Bar 1 3 12-15 3011 75
2 3 10-12 3011 75
3 1 10-12 3011 75
4 4 10-12 3011 75
5 4 8-10 3011 75
6 1 8-10 3011 75