Uploaded by Luke Richard

FULL BODY - ULTIMATE HYPERTROPHY

advertisement
Full Body Routine
brandonclarkļ¬tness.com
Introduction
Welcome! To the FULL BODY ULTIMATE HYPERTROPHY routine! My name is Brandon Clark, and I am a NASM certified personal trainer. My
goal in writing this program is to provide quality, easily customizable, workout routines for those who don’t want to have to write their own. I have years of
experience testing out different methods of training as well as researching the best ways to phase workout programming properly to maximize the
progress and help you get where you want to go as quickly, and safely, as possible.
Why Train Full Body?
If you have been working out for a while or have any experience with the fitness industry, you may know that full body training is far from the norm.
I believe that full body training is far superior to other workout splits, both for achieving goals in strength, as well as hypertrophy. I hold this opinion based
on my own personal experience and the scientific literature. Full body training not only allows you to have more training volume (sets x reps x weight), but
it also allows you to train every body part, every day, without the fatigue that comes from training the same body part for an hour straight.
Muscle Recovery
In the fitness industry there is a myth that your muscles need 48 hours minimum to recover, yet this is simply not true when you are doing less
volume per workout, but more total volume that week. That being said, this program is designed for you to customize it to fit your physical readiness. If you
begin to experience any signs of overtraining, either take a day off, or choose one of the 3 recovery workouts and perform it with very little intensity.
Weakness Focus
Because I am not able to personally customize each program to fit you as an individual, I have incorporated an system that should make it easy
for you to do this yourself. Throughout this program you will see exercises labeled as weakness focus sessions with a wide variety of sets and reps.
Pick an exercise that you feel allows you to target a body part you feel is lagging (could be more than one).
DISCLAIMER
This program may contain more training volume than you are used to. Be sure to adjust the reps, sets, intensity ect… if you feel you are overworking yourself.
Page 1
Full Body Routine
brandonclarkļ¬tness.com
Program Setup
As you can see, there are three phases to this program. Each phase should be repeated twice in a row before moving onto the next phase.
The reason for this is because I want you to do the same routine at least twice in a row with the same exercises, sets, reps, and rest time to see if you
can do perform the exercises with more weight, or more control than you did first time going through.
PHASE 1 = WEEKS 1 and 2, shorter rest times, more reps, lighter weight
PHASE 2 = WEEKS 3 and 4, little longer rest times, little less reps, little heavier weight
PHASE 1 = WEEKS 1 AND 2 , long rest times, few reps, heavy ass weight
Changing the reps and sets like this will allow for your body to continue to be exposed new stimuli aside from the change in exercise selection.
Warm Ups
If you already have a good warm up routine, stick to that. For those of you that need something to get started, try warming up with 5 min of low
intensity cardio followed by 3 reps on each side of The World’s Greatest Stretch. If you do not know what this is, give this video a quick watch through.
https://www.youtube.com/watch?v=aiN-2yAIkec After that, you should be very primed to begin your workout, but first, choose whatever exercise is
first on your program for the day, perform 3 sets in a pyramid fashion with light weight and slowly add weight with every set until you reach the weight for
your working sets.
Conclusion
Thanks for checking out the program. Just remember to manipulate it to fit your specific preferences and schedule if you do end up using it! Feel
free to use it for longer than six weeks! Feel free to use it for less! Always use good form and STAY SAFE! If you have any other questions or see
any progress using this program please feel free to send me a DM on Instagram @brandon_c_clark or email me at brandonclarkfit@gmail.com!
DISCLAIMER
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional.
All of the contents of this program are owned by Brandon Clark and may be used by the purchasing individual. Any unauthorized copying, alteration, distribution, transmission, performance, display or other use of this material is prohibited.
Page 2
Download