Hypertrophy Routine Addition
To be used consecutively alongside other programs
Day 1
A1: Neck Extension
A2: Neck Curl
A3: Side Neck Crunch
Myo Single Arm Lat
Pulldown
Myo Unilateral DB
Shrug
Day 2
Notes
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Notes
Myo DB Concentration
Curl
Reps Sets RPE Rest
15
15
15
16+8
3
3
3
1+?
9
9
9
8
0 min
0 min
1-2 min
15 secs
16+8
1+?
8
15 secs
Reps Sets RPE Rest
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Myo Single Arm Cable
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
Overhead Tricep
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
Extension
cannot be achieved
Myo Single Leg Standing Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
Calf Raise
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
Day 3
Reps Sets RPE Rest
Notes
Myo EZ Reverse Curl
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Myo DB Wrist Extension Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Myo DB Wrist Flexion
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
Day 4
Reps Sets RPE Rest
Myo DB Shoulder Press
Notes
Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Myo Cable Lateral Raise Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
Myo Reverse Pec Deck Do 16 activation reps, rest 15 secs, do 8 myo-reps. Rest
15 secs, get more 8 myo-reps. Repeat until 8 myo-reps
cannot be achieved
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
16+8
1+?
8
15 secs
Flexibility & Strength Routine Addition
To be used consecutively alongside other programs
Monday
Tuesday
Flexibility
Flexibility & Grip
Wide Pull Ups (10X3) RPE8
Grip DL (12sX3)
Wednesday
Thursday
Flexibility
Flexibility & Grip
Wide Pull Ups (12X3) RPE8
Grip DL (15sX3)
Friday
Saturday
Flexibility
Flexibility & Grip
Wide Pull Ups (15X3) RPE8
Grip DL (18sX3)
Day 1
Notes
Reps Sets RPE Rest
Day 2
Notes
Reps Sets RPE Rest
Day 3
Notes
Reps Sets RPE Rest
Day 4
Notes
Reps Sets RPE Rest
Day 5
Notes
Reps Sets RPE Rest
Grip Deadlift
Grip Deadlift
Grip Deadlift