Dr.
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FHT
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SECTION 1: Introduction
4
WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING
4
WHAT IS FUNCTIONAL HYPERTROPHY TRAINING (FHT)?
6
WHO IS THIS PROGRAM FOR?
8
WHAT TYPE OF EQUIPMENT IS NEEDED?
9
HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE?
10
WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT?
11
WHAT DOES THE CARDIO PROGRAM LOOK LIKE?
12
IS THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM?
12
SECTION 2: The Methods
13
FEATURING METHODS AND ARTICLE REFERENCES
14
RAMP UP SETS
15
DYNAMIC WARM UP
16
HANDS-ON SMR TECHNIQUES
16
INTRA-SET STRETCHING
17
ACCENTUATED ECCENTRICS
18
CARDIO FOR STRONG PEOPLE
19
PAIN-FREE LUNGING
20
POSTURAL RESTORATION
21
TENSION FOCUSED ANTI-CORE TRAINING
22
BLOOD FLOW RESTRICTION
23
SHOULDER JOINT CENTRATION
24
DIRECT POSTERIOR CHAIN PRIMER SETS
25
OPTIMIZING SQUAT DEPTH AND POSITION
26
2
LOADED CARRIES
27
LOADED VERTICAL PULLING
28
SECTION 3: The Nutrition
29
OPTIMIZING NUTRITION
30
SOME CLOSING NUTRITIONAL RECOMMENDATIONS
36
SECTION 4: Training Preparation
37
THE DYNAMIC WARM-UP
37
THE DYNAMIC COOL DOWN
38
SECONDARY POSTURAL AND SYSTEMIC RECOVERY
39
SECTION 5: The Training Program
40
PHASE 1.1 OVERVIEW
40
PHASE 1.2 OVERVIEW
41
PHASE 1.3 OVERVIEW
42
SCHEDULING YOUR TRAINING DAYS
43
DETAILS OF TRAINING NOTES AND EXERCISES
45
PRE-TRAINING DYNAMIC WARM UP
46
OPTIONAL POST-TRAINING RECOVERY
49
PHASE 1.1 (4-Weeks)
55
PHASE 1.2 (4-weeks)
76
PHASE 1.3 (4-weeks)
98
3
SECTION 1: Introduction
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING
My name is Dr. John Rusin, and I want to personally welcome you to
the next 12-weeks of your training with me in my Functional
Hypertrophy Training (FHT) Program. I am truly humbled that you have
chosen me to be your coach on your fitness journey, and want you to
know that my staff and I are here for you every single step of the
way in this 3-month journey to becoming the fittest you have ever
been in your life.
This program has been custom developed by me, based off of the last
decade of high performance athletic training, sports performance
physical therapy practice, and the thousands of hours of training and
treating clients in the gym and clinic. This program is my brainchild
4
from all my diverse experiences in fitness, fat loss, strength,
bodybuilding, athletic performance, and of course physical therapy,
and working with some of the world’s most elite athletes and
performers.
To read more about me and my experiences, check out my bio on
DrJohnRusin.com:
Dr. John Rusin, PT, DPT, CSCS, ART, FMS, SFMA
I am so excited to get you started with FHT, and to make this your
most game-changing and productive 3-months of training in your
fitness career, as this blueprint has revolutionized the bodies of my
clients in the past three years. This program is battle tested with
results, and has been perfected time and time again. I have put my
blood, sweat and tears into this program and the methods behind it,
and I am so psyched to be guiding you through this process.
Before we get into the details and answers of the most commonly asked
questions, lets define exactly what Functional Hypertrophy Training
is, who it is for, the equipment and time needed to complete the
program and of course and what kind of results you can expect from
this program.
5
WHAT IS FUNCTIONAL HYPERTROPHY TRAINING (FHT)?
Simply put, Functional Hypertrophy Training (FHT) is a system of
developing muscular strength and hypertrophy that has been built off
of the six foundational movement patterns:
1) Squat
2) Hip Hinge
3) Lunge
4) Upper Body ​
Press
5) Upper Body ​
Pull
6) Loaded Carry
These six movements set the stage for long-term strength, performance
and hypertrophy. We will be loading, progressing and challenging
these movement patterns in combination with other training techniques
to provide the ultimate form and function of your body.
If I were forced to define this program with one word, it would be
“hybrid”. This program is truly a hybrid program based off of the
best-proven training methods adopted from high level bodybuilding,
powerlifting, athletic performance and conditioning, with the
addition of some new school methods that are the most cutting edge
techniques in the iron game.
What sets this program aside from your average bodybuilding and
strength based training program is the strategic use of the barbell,
dumbbells, kettlebells, bands and balls as a means of resistance. You
will notice that machines and specialty equipment has been omitted
from this list. You know what they say- if you want to get brutally
strong, devastatingly lean and maintain and enhance function
athleticism, keep it simple!
My FHT program will only use the tools that have been proven gold
standard over the last hundred years. Focusing on maximizing big
compound movements with your bodyweight, bells, bands and balls will
give you the opportunity to become as functional and athletic as you
become stronger and more muscular. Don’t be fooled into thinking you
need fancy equipment and chromed out machines to achieve the body of
your dreams. Results are derived from your actions, not the equipment
you have at your training disposal.
6
Based on my specific methods that have been popularized throughout
the fitness and athletic performance industries over the years, this
program has been formulated in a very specific manner to yield
optimal hypertrophy and strength gains without the aches and pains
that are commonly associated with more hardcore style programs.
“
Focusing on education, along with programming, will make the largest
long-term difference in this program...
”
In the next section, I will get into exactly what methods this
program features, and even reference articles that I have published
to get you focused on the “why” behind every single movement that you
are executing in this program. Again, education will be a staple of
this program. I want you to know the “why” behind these methods so
that you can master them and develop a brand new skill set in the gym
throughout this process.
Focusing on education, along with programming, will make the largest
long-term difference in this program, as the techniques, methods and
strategies that you will be executing over the next 12-weeks will
stick with you for the rest of your training career. I’m getting a
little ahead of myself, so let's continue to answer some more common
questions about this program.
7
WHO IS THIS PROGRAM FOR?
My Functional Hypertrophy Training (FHT) program has been developed
specifically for people who want to redefine their bodies from a
strength, hypertrophy and fat-loss standpoint. Get brutally strong,
get staggeringly ripped, and keep your functionality and performance
at a very high level with the FHT!
Programmed around big compound movements using basic strength tools,
the FHT program can be conveniently completed in any big box
commercial gym, CrossFit box, home gym and everywhere in between.
Separated into three distinct phases, this FHT program is based on a
12-week periodized progression that will have you hitting your peak
after the completion of the program.
This program places a heavy emphasis on strength and muscular
development, which in turns fits extremely well into a focused fat
loss regimen. The foundation of fat-loss is strength. By prioritizing
muscle by training and eating like an athlete, the table is set for
resetting hormonal balance, enhancing basal metabolic rate, and
creating the type of strength and muscle mass that will pay off in
the realm of fat-loss for years to come.
No matter if you are an intermediate lifter who is looking to
continue on training in an intelligent manner, or are a serious
strength athlete who is battle tested in the iron game, this program
is for you.
For all of you novices out there, if you are proficient at the big
movements such as the barbell squat, bench press and deadlift, this
program could really bring you through to that intermediate range of
training as well.
8
WHAT TYPE OF EQUIPMENT IS NEEDED?
One of the primary features of this 12-week Functional Hypertrophy
Training program is the simplicity of equipment that is required.
Building a strong and sexy body backed by science doesn’t need to
involve the latest technologies or shiny equipment.
I wanted to keep equipment limitations to a minimum with this
program, and as accessible to people as possible without the need for
complex modifications and variations of movements that are based off
of niche machines that are anything but prevalent in the gym sectors
across the world.
Basic tools will continue to create the most impact. Here’s a list of
exactly what you need for this program:
●
●
●
●
●
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●
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●
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Bodyweight (so, YOU!)
Barbell
Weight Plates
Adjustable Exercise Bench
Multi-Purpose Rack
Dumbbells
Physioball
Medicine Ball
Bands
Kettlebells (Optional)
I kept these tools very simple for a reason. I want you to focus on
the execution of this program, and not on how to figure out how to
use some machine in the gym. This equipment is available is every
single commercial gym, most CrossFit boxes, and usually in many home
and garage gyms of serious strength athletes. And honestly, with this
list of equipment, it could easily be picked up for cheap to build
out your first home garage gym!
Less focus on equipment, more focus on dominating your training and
getting into a rhythm of training execution that will yield maximal
benefit and set you up for success for the rest of your life.
9
HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE?
I have set the schedule for this training program based off of five
training days, which include lower body upper body splits, along with
push and pull specific training days. Based on your schedule and
recovery, you can customize this program to be anywhere from three to
five training days. I am giving you the tools; the schedule is up to
you! We will review the scheduling options in more depth in a few
sections.
When focusing on the big foundational movements and using programming
methodology to reflect a strength and hypertrophy emphasis, I love
training around the big three movements, but also know that there is
absolutely a place and a time for pump work, conditioning and other
various types of training challenges.
Though the training sessions vary in time, all sessions can be
completed within 75 minutes, and most sit under an hour or so if you
are strict on your prescribed rest periods and keep moving through
the exercises and challenging your focus. We will not be wasting any
time in the gym, as there will be specific prescribed rest periods
for every single movement to keep the pace up and ensure you stay on
track.
Also, I have added some active recovery sessions that can be
completed on the tail end of your training days in the gym, or later
on in the day after your training has ended. This will consist of
another 15 or so minutes depending on the depth you get into these
exercises. It’s important to remember that performance doesn’t end
when you leave the gym; recovery in the other 23 hours of the day is
pivotal to building foundations and having long-term success.
10
WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT?
You can expect to be in the best shape of your life, plain and
simple. I wouldn’t have written and released this program if the
results would be anything other than that. This program is targeting
aesthetics, but also is heavily focused on fat-loss, strength and
performance.
This program has been designed to deliver:
-Hypertrophy and Muscle Gain
-Fat Loss
-Strength Development
-Conditioning and Endurance
-Mental and Physical Prowes
“
This sounds like the perfect set of results, but why settle for anything except
for the best at the end of the day?
”
You put the work in, stick to the program, and the results will come,
and quicker than you’d think.
The thing that continues to draw me to training throughout my life is
the direct correlation between hard work and focus, and the results
you are able to achieve in the gym. Under this programming, you will
be able to achieve the unthinkable and change the very look and feel
of your body. Not bad for 12-weeks of focused intensity, right?
11
WHAT DOES THE CARDIO PROGRAM LOOK LIKE?
I have programmed in a number of different types of cardiovascular
training and conditioning spread over the five training days per
week. From sprinting to walking, heart rate ramps to recovery cardio,
we have this aspect of performance covered.
One thing that you won’t see in this program is the mandatory slaving
away on the elliptical for hours on end at moderate intensity while
zoning out in front of the TV. That method of training, if you want
to call it that, is exactly what we want to stay away from in FHT.
When your strength training is on point and your nutrition is locked
in, you will quickly see that yes, cardio is absolutely part of a
well-balanced program, but is very minimal when compared to the other
aspects of training. You know what they say- you can only have one
true priority by definition.
IS THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM?
I have given you the exact tools on how to develop your daily
nutritional intakes, just the way I do with my professional athletes
and one-on-one clients. Going through a few quick steps, we will
determine your goal, whether that is primary fat loss or muscle gain,
your basal metabolic rate, your activity, and your macronutrient
breakdown.
By the time you get through this step-by-step guide, you will know
exactly how many calories you are taking in on a daily basis, and the
specific breakdowns of protein, carbohydrates and fats to keep your
training in alignment with your nutrition.
There will be much more on the nutritional side of this program in
the sections to come, don’t you worry!
12
SECTION 2: The Methods
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - This program features some of the exact methods that I have perfected
over the years and even published articles about in some of the most
prestigious online and print publications in the health and fitness
industry.
Before we get started into the actual programming, I want to give you
a little more detail and background information on these methods so
you can know the “why” behind the movements, techniques and training
emphases before you get in and start crushing these workouts. Feel
free to refer back to this section at any time, especially if you
see one of these methods pop up in your training program for a
current phase!
13
FEATURING METHODS AND ARTICLE REFERENCES
I have handpicked the top 15 methods that I have based the Functional
Hypertrophy Training program off of, and have written a quick
synopsis of what the methods are, how they are used, and what you can
expect from them.
Also, at the end of each section, I have featured an article of mine
that I have published on each of these subjects just in case you are
intrigued and want to do a little more reading and background work
before starting the program.
As always, for more information and to get access to a complete list
of published articles, head over to my website ​
DrJohnRusin.com​for
even more educational resources.
“
I have handpicked the top 15 methods that I have based the Functional
Hypertrophy Training program off of, and have written a quick synopsis of
what the methods are, how they are used, and what you can expect from
them...
”
14
RAMP UP SETS
One of the best ways to prime the neuromuscular system to optimally
perform, but also to add some lighter, less joint-stressful volume to
your major lifts, is by incorporating strategic ramp up sets into
each and every movement of a training day.
As you will see, ramp up sets are a huge part of the FHT program, and
are pretty simple to execute. Simply put, we are going to start off
light and work through a few ramp up sets that are clearly prescribed
for you, increasing weight little by little until you hit your top
end weight, at which point you will start into your working sets.
For instance, if you have 3x10@30 ramp up sets followed by 3x10@30
working sets for a movement which you can complete 10 perfect reps
with 100 pounds, this would be what the scheme looks like:
●
●
●
●
Ramp Up Set 1 – 3x10@30 with 50 pounds
Ramp Up Set 2 – 3x10@30 with 65 pounds
Ramp UP Set 3 – 3x10@30 with 85 pounds
Working Sets 1-3 – 3x10@30 with 100 pounds
This does not have to be based on percentages, but rather I want you
to feel out the weights workout to workout. Assess where you are at
and get a challenging load for your working sets that ensure you get
all your reps, but is a challenge to do so.
Article Reference​
:​
“The Most Intelligent Way To Warm Up” via
Testosterone Nation
15
DYNAMIC WARM UP
No program is complete without the adherence to a quick and efficient
dynamic warm-up to prep the body for performance. The key here is to
increase local blood flow, activate the musculature and get the heart
rate up just a little before we get into our first movement.
I have had a huge amount of success with this specific warm-up, which
you will all be doing before every single training day in the FHT
program. If you are feeling up for it, do this dynamic warm up a
second time before your recovery drills later on in the day to
enhance active recovery.
Article Reference​
:​
“The Secrets To Pain-Free Hypertrophy Training”
via Breaking Muscle
HANDS-ON SMR TECHNIQUES
The use of Hands-On SMR Techniques is one of the most original
methods that we utilize at John Rusin Fitness Systems. To the best of
my knowledge, I am the only coach and practitioner who is teaching
and prescribing hands-on manual therapies to his clients and athletes
on program.
This method was developed five years ago out of absolute necessity,
and has grown ever since. Yes, the techniques are a challenge to
become proficient at, but over time your skill set will grow and you
will literally become your own physical therapist, with the ability
to treat your own body with your two hands.
Article Reference​
:​
“Do-It Yourself Myofascial Release” via
Testosterone Nation
16
INTRA-SET STRETCHING
Some say static stretching is dead, and I partially agree. Sure,
static stretching before a big training day is less than ideal, but
there are still some serious gains to be had out of static stretching
(that is, if you know when and how to strategically implement it).
Intra-set stretching is a pretty painful way to elicit muscle growth
on top of a working set, but also a great way to bulletproof your
mobility and enhance flexibility under some serious loading.
As you will see, some of the big movements in our program will be
accompanied by intra-set stretches. The premise here is to challenge
the muscles under loading in a set, and go directly into stretching
those muscles deeply while they are full of blood and tightened by
the set that was just completed.
This technique isn’t for the faint of heart, but trust me, the
results are worth the pain, especially when you can decrease the time
you spend stretching and foam rolling away from the gym just to keep
your mobility and flexibility up throughout this program.
Article Reference​
:​
“Use Intra-Set Stretching To Trigger Muscle
Growth” via Testosterone Nation
17
ACCENTUATED ECCENTRICS
The eccentric portion of a movement is the strongest and most
underrated portion of a lift that can enhance muscle gain and
mobility benefits when used correctly.
Placing direct emphasis on increasing the amount of time that we
spend in the eccentric portion of a lift at very specific times in
this program will again elicit some great anabolic hormonal cascades,
but also do a world of good for maintaining mobility in some of the
most notoriously tight spots in the body.
The other great thing about accentuated eccentrics is its ability to
quickly and effectively cleans up some faulty movement patterns.
Simply put, you are giving the body more time to respond to differing
joint positions, thus letting your body do the work when it comes to
optimally positioning the spine, joints and other structures involved
in a movement.
Article Reference​
:​
“Stretching is Dead: A Better Method” via
Testosterone Nation
18
CARDIO FOR STRONG PEOPLE
Ah, the age-old cardio question. There is absolutely a place and time
for cardiovascular endurance training, and is an important aspect of
any well-rounded performance and physique focused training program.
Many times, athletes forget that “getting your cardio in” doesn’t
always need to be slaving away on the treadmill or cardio deck. There
are other more effective methods to train the cardiovascular system
in conjunction with the musculoskeletal system that will yield far
greater results than moderate intensity steady state cardio.
In this program, we will be implementing sprints, loaded carries, low
intensity walking, heart rate ramps with big compound movements, and
of course, metabolic intensity inside of some pretty brutal working
sets.
Notice that I have placed in these added quick hitting cardio
sessions on the tail end of big training days. Adhere to the program
on these, and notice that some of these days are distinguished with
an “Optional” label, meaning, if you have nothing left in the tank
for that day, skip that session all together.
We want the top priority to be crushing the iron, and pushing
yourself to the absolute brink of your physical and mental limits. If
you can do that, and still work in some of these optional workouts,
great. If not, make it a point to strive for these over the course of
the next 12-weeks.
Article Reference​
:​
“Cardio For Strong People” via Testosterone Nation
19
PAIN-FREE LUNGING
When it comes to putting some increased emphasis on leg development
while sparing the shearing forces through the spine in the process,
the single leg variations of the lunge are my go-to movements.
That being said, the forward lunge is one of the most commonly
butchered movements in the gym. We will be focusing on the reverse
lunge, and also variations of the split squat in this program to
ensure you are getting the best bang for your training buck every
single time one of these movements is programmed.
Though the forward and reverse lunges look very similar, aside from
the direction of movement, there is actually a pretty important
biomechanical difference between these exercises. Check out the
article below and the videos embedded to find out more about the
correct torso angle to use to spare your lower back and knees, while
training passionately with no holds barred.
Article Reference​
:​
“Pain-Free Lunging: The Forward vs. Reverse Lunge”
via DrJohnRusin.com
20
POSTURAL RESTORATION
Most of us training on the FHT program live in a highly Westernized
society where we spend increased hours on our computers, cell phones,
and sitting at desks. Yes, this is a hard habit to break as many of
us make a living in these positions, but that means that we have to
work harder in the gym and in our daily movement practice to
remediate this forward bent posture.
“
We are placing a huge emphasis on shoulder and back development in this
program to counteract the effects of slouching and chronically forward and
protracted shoulders.
”
We are placing a huge emphasis on shoulder and back development in
this program to counteract the effects of slouching and chronically
forward and protracted shoulders. Some of the shoulder and back
training will reflect this.
Also, our dynamic warm-up is centered on training posture, and
keeping it moving in the right direction throughout the next
12-weeks. So just when you are thinking about dropping the warm-up,
I’ll warn you that if you are an office worker, this warm-up will be
your best friend!
Article Reference​
:​
“The Posture Cure” via Testosterone Nation
21
TENSION FOCUSED ANTI-CORE TRAINING
Lets get this question answered before you even ask. No, there will
not be any direct spinal flexion core training included in this
training program. There may be a place and a time for crunches and
sit-ups, but this is largely taking a back seat to big, heavy
compound movements.
What we will be focusing on is training the core from a tensional and
neuromuscular recruitment standpoint. Chiseling out your mid section
has nothing to do with direct core training, but rather has
everything to do with your nutritional habits in the kitchen. Be sure
to review our nutritional section coming up.
In terms of function, the core is really an anti set of muscles, with
the primary action of limiting deviation from a central and neutral
position at the spine, hips and shoulders. Our core training will be
scattered throughout this program and will train the core as a unit.
From pallof presses to RKC Planks, this anti-core training will have
you linking up body segments and enhancing your big lifts.
For those of you who follow my articles on Testosterone Nation, you
most likely read my article about quick and effective core training
finishers, and maybe even gave it a try. You will be completing “The
Pillar Killer” multiples times throughout this program, so get ready
to challenge yourself!
Article Reference​
:​
“The 4 Dumbest Ab Exercises” via Testosterone
Nation
22
BLOOD FLOW RESTRICTION
When it comes to the latest science behind strength and hypertrophy
training, one of the most novel methods is Blood Flow Restriction
(BFR) training.
“
This is a new method, so be sure to read up on this, as we will be using BFR
for your arm training throughout the program.
”
Using cuffs, wraps or bands, we will be occluding the active
musculature before sets start, doing loads of pump work with the
cuffs on to elicit a huge pump, and finally taking the cuffs of after
all the sets are done.
This is a new method, so be sure to read up on this, as we will be
using BFR for your arm training throughout the program. From a
scientific standpoint, check out the article below. From a practical
standpoint, we are really going for the biggest pump of your lift,
and keeping working weights very light and the set and rep schemes
very high to achieve the so-called pump. This has been shown to be
easier on the joints, and devastatingly effective for local muscle
growth in the upper and lower extremities.
Article Reference​
:​
“The Science Behind Blood Flow Restriction
Training” via DrJohnRusin.com
23
SHOULDER JOINT CENTRATION
One of the very first skills I teach my clients in person and online
is how position and stabilize the shoulders and hips centrally to
create a huge amount of stability that sets us up for a huge amount
of success when the big lifts are implemented.
I have termed this the “synergistic spiral effect” as you will be
spiral loading these joints to place them perfectly in alignment.
This not only produces epic strength performances under the bar, but
also will keep you away from injuries in the process.
I have two articles for you to review down here. The first is from an
article I wrote for Testosterone Nation where I have custom videos
showing the spiral effect of the lower extremities and upper
extremities. The second is a little more in depth look at the
shoulder specifically.
Article Reference​
:​
“The 4 Most Common Injuries For Lifters” via
Testosterone Nation
Article Reference​
:​
“Shoulder Packing and Centration” via
DrJohnRusin.com
24
DIRECT POSTERIOR CHAIN PRIMER SETS
As you will see in the program, I have strategically ordered every
single movement into this program. I sometimes get the question, “Can
I do the movements in any order?” The answer is simply no. I have
placed all exercises strategically into order to feed off of each
other, to synergize and create the ultimate effect in training.
One of the most notable ordering schemes I use is called “primer
sets” which describe the first movement of every training day. We
will use these primers to train musculature that adds stability and
function first, before any of the bigger more complex or explosive
movements to come.
This method helps keep you healthy and feeling great during your big
movements, and also majors in posterior chain development, which is
usually an aspect of an athlete’s body that needs some focus and
remediation.
Article Reference​
:​
“The Secrets To Pain-Free Hypertrophy Training”
via Breaking Muscle
25
OPTIMIZING SQUAT DEPTH AND POSITION
The squat is responsible for a huge amount of loaded work in the
Functional Hypertrophy Training program, and for good reason. The
squat has been called the king of all lower body exercises, and is
one of the six foundational movement patterns that we will dominate
in this program.
Before you jump into the squat rack, do yourself a favor and figure
out exactly what foot position, knee position, bar position, squat
depth and variation of the squat works best for you. How are you
going to do that? Go through this squatting algorithm I use with
every one of my clients in office, and have had published on
Testosterone Nation. The link is below.
Also, if you are unsure of your bar position, hand position or just
shoulder positioning in general on the squat, check out the second
article I have referenced in this section, as it will bring you
through some great self-diagnostic tests and determine exactly where
you should be for optimal long term success!
Article Reference​
:​
“Squat Depth: The Final Answer” via Testosterone
Nation
Article Reference​
:​
“Squatter’s Shoulder: The Cause & Cure” via
Testosterone Nation
26
LOADED CARRIES
We are going to be placing an emphasis on heavy loaded carries
throughout the three phases of this program, and for good reason.
Building foundational strength through the shoulders, core and hip
complex is necessary when your goal is long term function, and
short-term strength and hypertrophy.
To define loaded carries, it’s any exercise that places loads in your
hands and has you walk while stabilizing those loads. These are
pretty tough, as you will see with some of the variations I have
programmed, both from a muscular and metabolic standpoint. That is
why I have predominantly placed the loaded carry variations into the
finisher portion of training days.
Article Reference​
:​
“How To Lift Forever: 5 Mandatory Exercises” via
Testosterone Nation
27
LOADED VERTICAL PULLING
Last, but not least, the inclusion of vertical pulling variations
like the “pull-up” and “chin-up” will be strategically used in the
Functional Hypertrophy Training program to develop a big, functional
backside.
If you are strong enough, I want you progressing by hanging some
weight from your body and getting your reps in with increased load.
If you are working up to completing a bodyweight pull up, you will
have banded assistance placed around your knee to help you out and
develop some strength.
Either way you go, we will be manipulating hand positions, tempos and
tension throughout this program to elicit a huge training response
that will provide a novel training effect from the simplest of
variation.
Article Reference​
:​
“Stop Sucking At Pull Ups” via Testosterone Nation
28
SECTION 3: The Nutrition
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - It is imperative that you do not overlook the importance of matching
your nutritional program with the needs of your training program. One
without the other, or training that is not in alignment with
nutrition causes stagnation and frustration. You won’t have to worry
about that on the Functional Hypertrophy Training program, as I have
your calories and macros covered to lay down a foundation of
nutrition that coincides with your performance and training goals.
29
OPTIMIZING NUTRITION
No program is complete without the focus on matching nutrition
strategies with the training methods we have already reviewed. You
know what they say; you cannot out train a bad diet! During this
Functional Hypertrophy Training Program, we are going to work to
optimize your daily nutritional intakes to not only expedite your
muscle gain and fat loss, but also enhance your recovery and earning
the right to train up to seven days a week if that’s your goal!
“
No program is complete without the focus on matching nutrition strategies
with the training methods we have already reviewed.
”
I know the training plan is much sexier and more exciting than the
nutrition, but trust me, there needs to be a huge emphasis placed on
what is going into your body if you want to maximize your results.
Bear with me through a few key equations and calculations here. These
will clearly define your intentions; either as primary fat-loss or
primary muscle gains, and gives you a simple and sustainable program
to work off of to supplement your training routine perfectly! We’ll
go step-by-step here to be sure we accurately determine your
macronutrient intakes based on your training.
30
#1 Calculate Your Current Basal Metabolic Rate (BMR)
Basal Metabolic Rate​is the amount of energy expressed in calories
that a person needs to keep the body functioning at rest. Some of
those processes are breathing, blood circulation, controlling body
temperature, cell growth, brain and nerve function, and contraction
of muscles.
All right, time to get your pen and pencil out and get down with some
math! Not really, there is a super easy and convenient way to do
these calculations and save your brainpower for training later on
this week, as you’re going to need it!
Males: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) + 5
Women: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) –
161
And the online calculator as promised below!
Online Calculator Link
Be sure to record that number as your current Basal Metabolic Rate
(BMR)! *BMR Calories
31
#2 Determine Your Daily Activity
We will be using the chart below to take a look at your current
activity level under your new Functional Hypertrophy Training
program. For example, if you are only able to complete the three
mandatory workouts per week and are a dude, you will be using the
activity multiplier of 2. If you have proved your recovery abilities
and earned the right to train five days a week and are a male, you’d
be using the activity multiplying number 4. Make sense?
Training Days
Female
Male
1.5
2
4 Days/Week
Training
2
3
5-6+
Days/Week
Training
3
4
Minimum 3
Days/Week
Training
So once you determine your activity level for the week (or month if
you train the same number of days each week during a phase), you take
your activity multiplier that you just figured out and multiply it by
your current body weight in pounds.
For example, I am a male and am currently scheduled to train seven
days per week this month (I know, right!?) so I would take my
activity multiplier of 4 and multiply that by my current body weight
of 185 pounds. Looks something like this:
4x185(lbs) = 740 *Activity calories
So the number you calculated needs to be added to your BMR you
calculated in the first step to determine your estimated maintenance
in calories. So this will look like adding your BMR calories to your
activity calories to determine your new maintenance. At this caloric
intake, you should not gain, nor lose bodyweight. But since that’s
not a goal, here’s how to take it to the next level! Time to
determine your goals!!
32
#3 Determine a Primary Goal – Fat-Loss or Muscle Gain
It’s time to determine whether your primary goal is fat-loss or
muscle gain. I know this can be a tough decision as the perfect
scenario would allow for both fat-loss AND hypertrophy to happen at
the same time.
Let me tell you, both CAN be achieved simultaneously under this
program, but all the other variables such as sleep, hydration,
stress, recovery, along with the training execution and strict
adherence to your dietary recommendations must be on point. There’s a
reason why 99.9% of people fail to achieve the holy grail of body
recomposition.
As I am a huge advocate for sustainable muscle hypertrophy while
staying very lean in the process, and also sustainable fat-loss
without having your lean muscle mass suffer through harsh cutting
phases and strategies, you will be moving very little above and below
your estimated maintenance caloric intakes. Anything worth doing is
worth doing for the long run. The more time you allow for change, the
more sustainable that change will be.
All this being said, let's break down the two body recomposition
goals and how to manipulate off of your daily maintenance numbers
previously calculated.
If you find yourself with the primary goal of FAT-LOSS, you will be
subtracting 300 calories from your estimated daily caloric intake
that was previously calculated. At this rate, we will be able to
target direct fat-loss at approximately 2 pounds per month (that’s a
lot of fat!!) and still prioritize the maintenance and growth of
muscle mass that will yield a higher benefit for longevity of
fat-loss over time. This is an important point! Slow and steady
changes with the prioritization of lean mass are the key to a life of
leanness.
For those of you with goals to add lean muscle mass as a top
priority, you will be adding 300 calories per day on top of your
estimated daily maintenance. This will shift your body to start
generating lean mass at an increased rate, with a goal of gaining 5-9
pounds of muscle throughout the 12-weeks. To the same point as the
fat-loss recommendations, when looking to increase hypertrophy, it’s
pivotal that you don’t go crazy and end up taking in too much of a
33
surplus of calories per day. This will lead to increased fat storing
and leave you gaining muscular size, but also body fat in the
process.
It should be noted that caloric intake is and will always remain king
of body recomposition efforts. No matter if you are shooting to lose
fat or gain muscle, you must have the correct amount of total
calories coming into your body based on your goals. This is a
foundational principle that faddist nutritional programs overshadow
many times. Just remember, calories matter, and just may be the
single most important aspect of your nutrition that will lead you to
attaining your goals.
Now that we have our daily caloric intake, we will get a little more
detailed in how we are going to break down what types of food you are
eating, including your macronutrient breakdowns.
34
#4 Match Your Macronutrient Breakdown with Your Goal
We’ve determined the daily caloric intake in steps 1-3 above, so now
it’s time to match your strategic macronutrient breakdown with the
goal that you’ve determined from section three above.
Macronutrient:​Carbohydrates, Proteins and Fats
Here’s how to determine the amount of protein, carbohydrates and fats
you will consumer per day based on your goal of Fat-Loss or Muscle
Gain. Simply multiply your daily calorie intake from #3 above by the
percentages of each macronutrient below:
Muscle Gain
Fats 22%
Carbs 43%
Protein 35%
Fat-Loss
Fats 35%
Carbs 25%
Protein 40%
There you have it, your custom-built nutrition program down to your
exact macronutrient breakdown, caloric intake and individualized
basal metabolic rate that will fit into your training perfectly to
produce optimal results.
Keep in mind that as your body changes, you can absolutely go back
through steps 1-4 to determine your most accurate and up to date
nutritional intakes throughout the program. In order to stay sane, I
recommend doing this breakdown in every phase of the program, no
more, no less. So every four weeks, not only will your training
change up, but you will also evolve your nutrition intakes to keep up
with your training requisites!
35
SOME CLOSING NUTRITIONAL RECOMMENDATIONS
What I’ve seen over my career is that sound nutritional programs that
are perfectly matched with the challenges of performance and training
are built largely on easy daily habits.
Find what works for you, whether it be a quick and easy breakfast
that you can count on every single morning no matter what else is
happening in your household, or having a go-to meal on the road that
you can quickly determine the contents of. It’s all about the
knowledge of what’s going into your body, and keeping track of
everything. We wouldn’t get in the squat rack with random plates on
the sides of the bar, would we? Nutrition should be no different.
I highly recommend that you use phase 1.1 of the Functional
Hypertrophy Program to count your calories, as unsexy as that sounds.
Counting, measuring and getting into habits are the best way to
create consistency. No, you don’t have to do this forever, but let me
tell you, for a majority of clients I work with, figuring out the
amounts and nutritional makeup of what’s actually going into your
body is usually a humbling experience.
Having the mindset of fueling your body like an athlete, and not the
hated “dieting” mentality will do you some good both mentally and
physically. Want to have an epic workout under the bar? You better be
fueling your workouts correctly, placing priority on the
pre-peri-post workout windows and getting in your nutrition at the
most advantageous times.
Everyone is an individual, and will respond to different foods,
programming and overall nutritional outlooks. But what doesn’t change
is the inability to cheat total calories, and largely the amount of
each macronutrient you are taking in on a daily basis. That is why we
are focusing on these foundational aspects of nutrition, and letting
you figure out what works for your body and your lifestyle as you go
through this 12-week process.
For questions and inquiries on how to take the next step and upgrade
your nutritional programing, feel free to email Lindsay Bloom
directly: ​
Lindsay@DrJohnRusin.com
36
SECTION 4: Training Preparation
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - THE DYNAMIC WARM-UP
No program is complete without a dynamic warm-up that will be
completed before every single training day in this program. This
series of exercises is defined in the beginning of the training
program, but remember, you are doing this before EVERY training
session.
These are movements that should be daily staples of your movement
practice, thus placing an emphasis on this exact program for the next
12-weeks should enhance your movement patterns, function and
mobility. ​
Stick with it for the duration of the program, and you
will see marked benefits.
For the full program, see Section 5 – The Training Program.
37
THE DYNAMIC COOL DOWN
For many of us, when an epic workout comes to an end and you
dominated every single set, it’s time for us to get up and out of the
gym as quickly as possible. Yes, I understand everyone has limited
time when it comes to training and daily activities, but if you find
just five additional minutes after a training day to get in some
remedial work, it will really pay off in time.
Here are some methods that you can play around with in your
post-workout window to start the recovery process right away.
-Dynamic Stretching
-Foam Rolling
-Hands-On SMR Techniques
-Deep Diaphragmatic Breathing
Place an emphasis on one of these methods above for a phase at a time
and determine the success of your post-workout practice.
For more recovery methods, check out these articles:
Article Reference​
:​
“The 4 Best Recovery Method You Aren’t Using” via
Testosterone Nation
Article Reference​
:​
“The 4 Most Useless Rehab Methods” via
Testosterone Nation
38
SECONDARY POSTURAL AND SYSTEMIC RECOVERY
After you leave the gym, if you are feeling like you have another 15
minutes or so to devote to your body and it’s recovery, I have
programmed a secondary recovery sequence for you to go through at
home.
Using some simple soft-tissue techniques, dynamic stretches and
Hands-On SMR techniques, this program will expedite your recovery
process and keep you fresh for you big training sessions.
“
I recommend using this program for a minimum of once a day, especially on
off days.
”
I recommend using this program for a minimum of once a day,
especially on off days. I prefer it done at night, as a pre-sleep
routine to tap into your rest and recovery based parasympathetic
nervous system. Move through each of these exercises at your own
pace, and focus on your intention of recovery.
Check out the full program below in Section 5 – The Training Program.
39
SECTION 5: The Training Program
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - PHASE 1.1 OVERVIEW
In the first phase of the Functional Hypertrophy Training program, we
are focusing on building a base of strength and muscular metabolic
conditioning. Though the overall volume will still be much greater
than most programs you have completed in the past due to the ramp up
set schemes, in addition to some challenging working sets, you will
become nicely acclimated in a matter of four weeks.
Throughout the first phase, I want you to focus on getting every
single rep, no matter what, while sticking strictly to the rest
40
periods to keep the pace of the training days up. I always recommend
starting off a little bit light the first week in most of the
movements, assessing how you performed, and bumping your loads for
the next few weeks in a linear model. Simply add weight to the
movements every week if you can to move forward and overload your
system.
This overview will be reviewed once again in this document right
before the Training plan for Phase 1.1.
PHASE 1.2 OVERVIEW
Now that we have built a strong foundation of strength, metabolic
capacity and volume, it’s time to increase the volume slightly while
also adding in a few strategic intensity techniques that will be
triggering muscle growth and a hormonal cascade for fat loss.
You will see that the focus on the big movements will increase, and
the inclusion of some powerful final finishing sets will really test
you mentally as well as physically. As these challenge and extended
sets are implemented, be sure to take enough of a rest periods
between exercises as you need. We want close to full recovery between
exercises here, so take your time.
Building off the strong foundations will have you start seeing the
changes in your body in this phase. We are still early on in the
program, so ensure that you maximize every single rep and stay with
the details of the movements of the program. Execution is paramount
to success so keep grinding!
This overview will be reviewed once again in this document right
before the Training plan for Phase 1.2.
41
PHASE 1.3 OVERVIEW
Ah, the final phase of the Functional Hypertrophy Training Program!
This is where you will become a warrior in the gym and dominate some
pretty intense training methods that you would have never thought
possible after working your butt off the last eight weeks.
We are again building volume up, and placing a greater amount of
emphasis on intensity techniques, challenge sets, extended sets and
other novel training methods that are going to push you to the brink
of your physical capabilities.
I’m not going to lie to you guys! This phase is pretty brutal. But
h​
remember, you earned this! Think of this phase as the 4t
​
quarter in
the Super Bowl; the mindset is to finish!
This phase will peak you for your ultimate performance and aesthetics
goals that you should already be seeing a huge difference in after
the first two phases. Remember, after this last phase, you may need a
week or two of deloading just to refresh and recharge. After you’ve
completed this, you’ll realize that to be true.
Challenge yourself, keep on progressing and never back down from a
challenge. This last four weeks is about you breaking plateaus and
performing to the peak of your capabilities. Are you ready?
This overview will be reviewed once again in this document right
before the Training plan for Phase 1.3.
42
SCHEDULING YOUR TRAINING DAYS
Based on your schedule, you will place up to five training days into
each week in the Functional Hypertrophy Training program. You can
absolutely vary your “off” days, but I highly recommend keeping the
ordering of these training days the same, as they feed off of each
other and ensure optimal recovery between workouts.
If you have five days a week available to train, here is the ultimate
schedule you should be following:
DAY 1- Lower Body Strength
DAY 2- Push Emphasis Strength
DAY 3- Pull Emphasis Strength
DAY 4- OFF
DAY 5- Lower Body Hypertrophy
DAY 6- Upper Body Hypertrophy
DAY 7- OFF
If you have four days available to you in your training week, I want
you to absolutely prioritize the lower body strength, push emphasis
strength and pull emphasis strength days, as these are mandatory.
From there, I want you to determine whether you want to complete a
second lower body session on the tail end of the week, or would your
goals be better suited to get in one last upper body training session
to round out the week.
This determination should be based on you, your goals, and your
recovery, but needs to stay consistent for at least a phase at a
time. For example, if you determine your lower body to be your focus
on the secondary hypertrophy day, be sure to complete lower body
hypertrophy days for four consecutive weeks in phase 1.1. You can
vary your focus in phase 1.2 if need be.
Here is an example schedule for a four day a week FHT program setup,
but keep in mind as long as the workout order is kept consistent, you
can mix and match days at your convenience:
DAY 1- Lower Body Strength
DAY 2- OFF
DAY 3- Push Emphasis Strength
DAY 4- OFF
DAY 5- Pull Emphasis Strength
DAY 6- Lower OR Upper Body Hypertrophy
DAY 7- OFF
43
Finally, if you have three days available to you for training,
you will be completing the foundational strength training
sessions only. Here’s what that schedule will look like, as I
want you to have at least a day of rest between sessions:
DAY 1- Lower Body Strength
DAY 2- OFF
DAY 3- Push Emphasis Strength
DAY 4- OFF
DAY 5- Pull Emphasis Strength
DAY 6- OFF
DAY 7- OFF
I don’t want to make this schedule look too intimidating, but
getting a good idea of the commitment will set you up for
success moving forward in this program. No matter the days you
chose to train, the biggest focus is on execution and intention
when you hit the gym.
As you will see, we will be manipulating your nutrition based on
your training days, so if you are down at three training days a
week, you can expect the same notable results as the person who
will be training the maximum of five days.
44
DETAILS OF TRAINING NOTES AND EXERCISES
This is basic, but needs to be covered. This is how to read your
programming so your execution is on point and you are not missing any
of the important aspects of programming that will ultimately make the
biggest difference in your results down the road.
All exercises are defined as SETS x REPS @ REST.
Pay close attention to all the coaching notes, as the rhythm, tempo
and little execution cues are detailed right in there for you to
focus on during every single exercise in the program. Results are
driven by acute details.
It’s safe to say that a bench press isn’t just a bench press. We must
have the focus and knowledge of exactly how we are going to execute
that movement so we can get the very most out of our investment in
training.
If you want to learn more about the method you just used in
programming, see the links below some of the movements for links
directly into some of the more notable articles I have personally
wrote on these exact techniques.
45
PRE-TRAINING DYNAMIC WARM UP
1. Jump Squat
Ramp Up Sets: ​
None
Working Sets​
: 1x10@0
Coaching Notes​
: With your hands behind your neck (not pulldown down
on your neck!) come into a dynamic jump squat and explode up. Drop
just below parallel and jump for all the reps. Drive up explosively
and get maximal height for all jumps.
Jump Squat Video
2. Seal Jacks
Ramp Up Sets: ​
None
Working Sets​
: 1x10@0
Coaching Notes​
:​
Arms out straight at the elbows. The same rhythm as a
jumping jack, just coming across the body with the arms instead of
overhead. I want these to be a little more “switchy” so accentuate
the change of direction from the arms on the front and back side and
the feet from an in and out position.
Seal Jacks Video
3. Prisoner Squat
Ramp Up Sets: ​
None
Working Sets​
: 1x10@0
Coaching Notes​
:​
Same hand on the back of the neck position as the
jump squat. Get your depth just below parallel and dynamically come
up out of that position. At the top of the movement, squeeze your
butt for a split second and drop right back down into the next rep.
Prisoner Squat Video
46
4. Push-Ups (2-Second Hold)
Ramp Up Sets: ​
None
Working Sets​
: 1x6@0
Coaching Notes​
:​
Slow and steady, this is a warm up, not a
strengthening movement. Control the bottom portion of the push up for
a 2 second hold. Make sure you are firing your butt, legs and core
throughout to link all body regions up! So again, the rhythm is
important here; slow on the way down, two second hold at the bottom,
explode up and hold for a second at the top before going through
another rep.
Push-Up Video
5. Alternating Forward Lunge
Ramp Up Sets: ​
None
Working Sets​
: 1x6@0
Coaching Notes​
:​
Hands relaxed down at the side. Focus on pushing back
off the heel to return back to a neutral position with both feet next
to one another. Reset your feet between each rep, not a balancing
act. Make the movements smooth and coordinated, good time to practice
and improve this movement pattern with bodyweight.
Alternating Forward Lunge Video
6. Stick Ups
Ramp Up Sets: ​
None
Working Sets​
: 1x10@0
Coaching Notes​
:​
Go against a wall, approximately one foot away from
the wall with your feet. Contract your lats bringing your shoulder
blades down, the your upper traps to bring your arms up overhead.
Accentuate the holds at the top and the bottom of the movement for a
split second apiece. Attempt to keep your hands and elbows in contact
with the wall at all times.
Stick Ups Video
47
7. Band Pull Apart
Ramp Up Sets: ​
None
Working Sets​
: 1x10@0
Coaching Notes​
:​
Grab the band shoulder width apart in front of your
chest and contract the backs of your shoulders to activate the
rhomboids and posterior deltoid. Really drive the shoulder blades
down and together on this one. These are great for posture and
shoulder prehab.
Band Pull Apart Video
8. Half Kneeling Psoas Stretch
Ramp Up Sets: ​
None
Working Sets​
: 1x30sec@0
Coaching Notes​
: Hold for ​
30 seconds per leg. Keep your spine neutral
and focus on deep breathing. Make sure to fire your butt on the
backside hip to stabilize the pelvis.
Psoas Stretch Video
48
OPTIONAL POST-TRAINING RECOVERY
1A. Foam Roller- Quads
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: We are going to roll one front side of the upper leg
at a time here hitting the quads with some SMR. I like to break the
quad up into three portions, a lower, middle and upper. Concentrate
on one of these regions at a time. You can also move the roller to
the outside of the quads, right down the middle of the leg, and the
inside to hit the different heads of this group of muscles. Small
oscillations here when you find a point that you want to work on, no
pizza dough rolling. That goes for any foam rolling that you will be
doing in this program.
Foam Roller Quad Video
1B. Half Kneeling Hip Flexor Dynamics
Ramp Up Sets​
: None
Working Sets​
: 2x10@0
Coaching Notes​
: The hip flexor quality and length holds the key to
many hip and knee dysfunctions, so we are getting some extra work in
here. Get into a 90-90 kneeling position with perfect alignment of
the pelvis, some activation at the core, and squeezing your glute on
the backside leg. Stay here and place your hands on the front knee.
From this position, you should be feeling a huge amount of stretch
right down the front of your leg. Add a tiny bit of an oscillation on
and off to emphasize this movement and make it more dynamic in
nature.
Half Kneeling Hip Flexor Dynamics Video
49
1C. Hands On SMR- Quads
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: With all of the Hands-On SMR Techniques, the video
absolutely offers the best description of how to execute them
perfectly. Go off the video for these, but keep in mind that a
majority of the tone and tightness through the quadriceps group is
held in the lateral head of the quads called the vastus lateralis.
Find this muscle and start treating it yourself!
Hands On SMR Quad Video
2A. Foam Roller- IT Band
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Spend some time up near the hip, and work your way
down the lateral aspect of the upper leg. Work this movement with
your hip fully extended, and when you get good, play with a little
bit of flexion and extension at the knee to tension and loosen the
ITB and surrounding structures.
Foam Roller IT Band Video
2B. Standing Hip Abduction
Ramp Up Sets​
: None
Working Sets​
: 2x10@0
Coaching Notes​
: Explode up and control slowly down. I want you to
really stimulate a movement at the hips that is commonly neglected in
bodybuilding style training. This is about activation, and less about
huge ranges of motion. Keep it quick and maintain neutral alignment
at the core and pelvis throughout the exercise.
Standing Hip Abduction Video
50
2C. Hands On SMR- IT Band
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: With all of the Hands-On SMR Techniques, the video
absolutely offers the best description of how to execute them
perfectly. Go off the video for these, but keep in mind that you will
be most likely needing to treat directly lateral to the knee, where
the tendons of the ITB are readily palpable.
Hands On SMR IT Band Video
3A. Foam Roller- Hip Adductors
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: You will be positioning yourself prone on your
stomach and bringing one hip up above 90 degrees to access the inside
of your thigh where the adductors are located. You will have some
sensitivity here so go lighter to start out with and work deeper as
the time goes by. Don’t crush yourself here, as you have a ton of
vasculature and nerves that make this region ultra sensitive.
Foam Roller Hip Adductors Video
3B. Hip Adductor Dynamics
Ramp Up Sets​
: None
Working Sets​
: 2x10@0
Coaching Notes​
: Master the hip hinge with this movement, as we will
be honing a single leg hip hinge. Really try to dig your heel on the
side where you have your leg extended into the ground and hinge over.
The spine stays neutral at all times and use your arms to counteract
your movement and keep nice balance and form throughout.
Hip Adductor Dynamics Video
51
3C. Hands On SMR- Hip Adductor
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: With all of the Hands-On SMR Techniques, the video
absolutely offers the best description of how to execute them
perfectly. Go off the video for these, but keep in mind that you will
have access to the mid belly of most of the adductor musculature, so
stay there when you are first starting on this method. As you get
better, you can start to access deeper and deeper up into the groin
region to get the smaller more intricate adductor structures.
Hands On SMR Hip Adductor Video
4A. Foam Roller- Glutes
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Get the entire muscle; course it from the iliac
crest, all the way down to the femoral attachments. You can hit this
in a seated position on the roller, or if you want to go a bit deeper
into the rotational group of the hip, cross one leg over the other
and roll more acutely right in the mid-belly of the gluteus maximus.
Foam Roller Glute Video
4B. Pigeon Pose
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Feel free to use an elevated surface to put your leg
up onto, especially if the impingement is getting painful at end
range. I want a neutral spine here, as this is athletic stretching,
not yoga. Neutral spine and pelvic positions are what make these
movements more transferrable to our lifts and daily performances than
the average static stretch.
52
Pigeon Pose Video
4C. Hands On SMR- Glutes
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: With all of the Hands-On SMR Techniques, the video
absolutely offers the best description of how to execute them
perfectly. Go off the video for these, but keep in mind that a
majority of your work will be on the lateral side of your hip where
the glutes attach to the femur.
Hands On SMR Glute Video
5A. Foam Roller- Piriformis
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Get a little deeper on those hip rotators, in a
similar position to the gluteal foam roll from above. This is usually
a problem point for many people so spend some time on this, if you
haven’t already in the tri-set above.
Foam Roller Piriformis Video
5B. Supine Piriformis Stretch
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Simple supine piriformis stretch, hold for 30
seconds. Try to relax your body here and stretch the deep group. This
stretch is highly dependent on letting the bigger muscles relax so we
can work deeper into the hip rotators underneath.
Supine Piriformis Video
53
5C. Trigger Point Ball- Piriformis
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: This is going to look very much like the foam rolling
of the piriformis that you did in the first exercise in this tri-set,
but we are going to place a more acute emphasis on this muscle by
using a smaller tool, the lacrosse ball. This is trigger point work;
so once you hit your spot, stay there for 30 seconds for a few rounds
per side.
Trigger Point Ball SMR
6A. Foam Roller- Lateral Hip
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Get the lateral glutes on this one, mainly the
gluteus medius where it comes in contact with a muscle on the lateral
side of the hip called the tensor fascia lata (TFL). You will feel
this one right away. Make sure YOU are rolling over the stationary
roller here, and not the other way around.
Foam Roller Lateral Hip Video
6B. World’s Greatest Stretch
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: Drop deep in the groin and glute on this one. I
absolutely love this stretch, and there is a reason why it is
becoming one of the most popular stretches in the world of high
performance athletics. As best as you can, relax your front side and
drive your front knee out to the side, placing a stretch through your
hamstrings, glutes, adductors and quads.
World’s Greatest Stretch Video
54
6C. Hands On SMR- Lateral Hip
Ramp Up Sets​
: None
Working Sets​
: 2x30sec@0
Coaching Notes​
: With all of the Hands-On SMR Techniques, the video
absolutely offers the best description of how to execute them
perfectly. Go off the video for these, but keep in mind that you will
be working right over the TFL as mentioned above. This comes in
direct contact with the ITB, so if you have been previously diagnosed
with “IT-Band Syndromes” this is a place that you will want to focus
your self-treatments on.
Hands On SMR Lateral Hip Video
55
PHASE 1.1 (4-Weeks)
PHASE 1.1 OVERVIEW
In the first phase of the Functional Hypertrophy Training program, we
are focusing on building a base of strength and muscular metabolic
conditioning. Though the overall volume will still be much greater
than most programs you have completed in the past due to the ramp up
set schemes in addition to some challenging working sets, you will
become nicely acclimated in a matter of four weeks.
Throughout the first phase, I want you to focus on getting every
single rep, no matter what, while sticking strictly to the rest
periods to keep the pace of the training days up. I always recommend
starting off a little bit light the first week in most of the
movements, assessing how you performed, and bumping your loads for
the next few weeks in a linear model. Simply add weight to the
movements every week if you can to move forward and overload your
system.
56
DAY 1- Lower Body Strength
TOTAL SETS: LEGS 16
1.Physioball Hamstring Curl / Vertical Jump
Ramp Up Sets​
: 3x8@30 / 3 Explosive Jumps
Working Sets​
: 3x8@30 / 3 Explosive Jumps
Coaching Notes​
: Drive your hips up and use your hamstrings to
explosively bend your knees simultaneously on this one. This should
look smooth and coordinated. At the peak contraction where your hips
are fully extended and knees are bent to 90 degrees, hold that
position for a split second and control yourself back down to the
floor. After each ramping and working set of 8 reps, stand up and get
into an athletic position and explode up straight in the air for
maximal height for 3 jumps. Reset yourself for each of the 3 jumps to
maximize explosiveness.
Physioball Hamstring Curl Video
Explosive Vertical Jump Video
2. Barbell Box Squat / Half Kneeling Hip Flexor Stretch
Ramp Up Sets​
:​​
3x5@60 / Hip Flexor Stretch 30 Seconds Per Side
Working Sets​
:​​
4x5@60 / Hip Flexor Stretch 30 Seconds Per Side
Coaching Notes​
: This is our big squat movement of the day so we are
going to load this heavy and be sure to push your limits around your
5RM for all 4 sets. Stay tight through the core, and use a bit of a
wider stance on this one. Control the descent and come to a complete
seated position at the bottom of the movement. With a slight rocking
mechanism, come up explosively and squeeze the gluteal group at the
top of every rep for a full second before moving onto the next rep.
This will ensure tension throughout the movement. In your rest
periods drop down on one knee and stretch each hip flexor for 30
seconds. Maintain neutral alignment in the pelvis and core during
this stretch and focus on deep diaphragmatic breathing.
Barbell Box Squat Video
Half Kneeling Hip Flexor Stretch Video
57
3. Dumbbell Reverse Lunge
Ramp Up Sets​
: 1x10@45
Working Sets​
: 3x10@45
Coaching Notes​
: Now that we have moved through the big movement of
the day in the barbell box squat, we are moving into our more
isolated single leg variations. This month we will concentrate on the
non-alternating dumbbell reverse lunge to put some concentrated
metabolic stress through the quads and gluteal group. Be sure you are
using a slight forward angle of the torso as you are stepping back to
recruit more glutes and take the stress of the anterior knee. Do all
reps on one side then move directly to the other side followed by a
45 second rest period. This will get your heart rate up and breathing
hard.
Dumbbell Reverse Lunge Video
Article Reference: ​
“Pain-Free Lunging: The Forward vs. The Reverse
Lunge” via DrJohnRusin.com
4. Barbell RDL
Ramp Up Sets​
: 2x8@45
Working Sets​
: 4x8@45
Coaching Notes​
: We are going to focus the last big compound lift of
the day on the hip hinge variation using the barbell RDL. This is
going to be a nice stretch to counteract all the quad centric
movements of today. I want you to go heavy with full range of motion
this month. While maintaining a neutral spine, stretch the hamstrings
as far as possible under control and explosively bring yourself back
up into a neutral position, squeezing the glutes for a full second at
the top of the movement. Be sure to use 25-pound plates on the
barbell, as you can accentuate the stretch further and not be limited
by the larger plates contacting the ground at the bottom of the
motion.
Barbell RDL Video
58
5. Bodyweight Speed Squat + Iso-Hold
Ramp Up Sets​
: NONE
Working Sets​
: 2x25+30sec Iso-Hold @45
Coaching Notes​
: Time to challenge you with nothing accept your
bodyweight and your tolerance to metabolic and mechanical stress
through the legs. No ramp up sets here, as we are jumping right into
2 sets of 25 reps for working sets. You are going to explosively move
up and down out of the bodyweight squat using your hands out in front
of your body to counteract the squat and make it feel smooth and
powerful. After you complete 25 reps, you will sit down into your
last rep in the bottom of the squat position and hold that isometric
contraction for 30 seconds. This will burn, but fight the urge to
give up!
Bodyweight Speed Squat Video
6. OPTIONAL – Kettlebell/Dumbbell Swing Heart Rate Ramp
Ramp Up Sets​
: NONE
Working Sets​
: 10x20@30
Coaching Notes​
: If the speed squats with isometric holds didn’t quite
leave your legs in the dust, here’s an optional finisher for this
primary leg day. Using a dumbbell, or preferably a kettlebell if you
have access, we are going to be completing a heart rate ramp with the
swing movement. Simply complete 10 rounds of 25 quick and explosive
swings with 30 seconds of rest in between rounds. I want this
movement to snap through at the hips, so keep it hinge dominant and
use the backside of your body. No going above the head here. We are
going Russian style swings to focus on lower body development and
maintain tension throughout the movement.
Kettlebell Swing Video
59
DAY 2- Push Emphasis Strength
TOTAL SETS: CHEST 10 / SHOULDERS 12
1.
Slight Incline Dumbbell Press / Med Ball Chest Press
Ramp Up Sets​
: 3x8@45 / 3 Explosive Med Ball Presses
Working Sets​
: 3x8@45 / 5 Explosive Med Ball Presses
Coaching Notes​
: Set the adjustable bench one notch up at a slight
angle, or if you are on a flat bench place a 45-pound plate under the
head of the bench to achieve this slight angle. We are focusing on
priming the chest here. Keep constant tension throughout the set, so
no pausing at the top of bottom. Each set, work deeper and deeper
into the stretched position at the bottom of the press and move
slowly up and down to maximize the time under tension that will drive
local blood flow more efficiently into the muscles. Make these
difficult, even with the lighter ramp up sets and work the muscles,
not the movement, to get ready for the main presses to come. On each
ramp and working set, you will be moving right into an explosive
medicine ball chest press into the ground. The deadened balls work
the best on these but anything will due if you are strapped for
equipment. These are continuous and fast twitch, so throw it through
the ground! Bend over with your chest facing the ground and press the
ball as fast and twitchy as you can into the ground. These are
continuous reps so catch it and press again for the prescribed amount
of reps.
Slight Incline Dumbbell Press Video
Med Ball Chest Press Video
Article Reference​
:​
“5 Ways to Press Through the Pain” via
Testosterone Nation
60
2.
Barbell Bench Press / 90-90 Pec Stretch
Ramp Up Sets​
: 3x5@60 / No Stretches
Working Sets​
: 4x5@75 / Pec Stretch 30 Seconds Per Side
Coaching Notes​
: The big pressing movement this month is the
traditional barbell bench press. I want you to focus on bringing the
bar slowly down to your chest under control, pausing it there for a
split second and then exploding it up to a 1-second lock out at the
top where you are volitionally trying to squeeze your pecs and
shoulders to maximize tension. I want you to go heavy enough where
you lose speed, but nor jeopardize your form and technique. The
intention of explosion is what we are after. Directly after your last
rep on the bench, stand up and stretch your pecs with the 90-90 pec
stretch one side at a time for 30 seconds. This should seer a little
so don’t be shy to really work deeply into a forced stretch here.
Barbell Bench Press Video
90-90 Pec Stretch Video
3. Incline Dumbbell Fly + Intra-Set Stretching
Ramp Up Sets​
: 2x10@45 / No Stretches
Working Sets​
: 3x10 / Intra-Set Stretch 10 Seconds After Last Rep
Coaching Notes​
: Set the incline bench up to 30-45 degrees, so a few
notches up on the adjustable bench for this one. Face the dumbbells
towards each other with a neutral hand position and slowly lower the
dumbbells into the eccentric stretched portion of the movement. Hold
the stretch for a split second then contract the pecs and bring the
dumbbells back up and together, making sure the weights don’t make
contact in the middle of your body. The slower you move the better on
these! After the last rep of each working set hold the bottom
position for 10 seconds, still having full control of the shoulder.
We are not hanging out on the ligaments here, but rather controlling
that bottom position to accentuate mobility and muscle growth
factors.
Incline Dumbbell Fly Video
61
Article Reference​
:​
“Use Intra-Set Stretching To Trigger Muscle
Growth” via Testosterone Nation
4. Seated Dumbbell Overhead Press
Ramp Up Sets​
: 2x12@45
Working Sets​
: 3x12@45
Coaching Notes​
: From a seated position with backing on a bench if you
have one, we are going to be vertically pressing dumbbells overhead
to start into the shoulder emphasized portion of this training day.
Implement full range of motion here making slight contact with the
dumbbells with the shoulders on the bottom part of the movement and
driving up and squeezing your shoulders hard for a full second at the
top of the movement. I cue my clients to let the shoulders depress a
little at the top of the movement to allow the anterior delts to
really take over and squeeze to not put unwanted stresses through the
true shoulder joint (aka the gleno-humeral joint). Again, we are
targeting the shoulders with more metabolic stress so move slowly and
work the muscles for 12 reps per set and a relatively short rest
period.
Seated Dumbbell Overhead Press Video
5. Dumbbell Bent Over Rear Delt Raise
Ramp Up Sets​
: 2x15@30
Working Sets​
: 4x15@30
Coaching Notes​
: Now it’s time to hammer the rear delts here with some
isolation work out of the bent over position. We are going to use
full range of motion here with a split second tensional hold at the
top of every rep. We are not using any momentum here, so the loads
you will use in each hand will be a bit humbling but just prepare for
an awesome pump! Hip hinge over and get your chest somewhat facing
the ground. Maintain this position at the lower body and core while
you start raising the dumbbells with a slight bend in the elbow. Try
to relax your neck and traps, as we want to delts taking over this
movement, not the compensatory muscles that usually get targeted
indirectly with poor movement form and execution.
Dumbbell Bent Over Rear Delt Raise Video
Article Reference​
:​
“The Posture Cure” via Testosterone Nation
62
6. Dumbbell Lateral Raise
Ramp Up Sets​
: 2x10@30
Working Sets​
: 3x10@30
Coaching Notes​
: Again, we are going to be working the shoulders from
a different angle with the same methods of increasing metabolic
stress with short rest periods and a ton of tension. Standing
straight up and maintaining an athletic stance, bend your elbows
slightly and raise the dumbbells up to your sides. If you are dealing
with a little shoulder dysfunction, raise the dumbbells out a little
more in front of you. This is called the scaption plane of shoulder
motion and is very shoulder friendly. Raise the dumbbells up to the
level of your eyes and hold the top of the movement for half a second
in order to maximize tension. Slowly lower all the way down and
repeat for the allotted number of reps.
Dumbbell Lateral Raise Video
7. Banded Face Pull
Ramp Up Sets​
: 1x25@45
Working Sets​
: 2x50@45
Coaching Notes​
: This is what we call a postural shoulder finisher,
and for good reason. We are going to be doing a few sets of
ultra-high rep face pulls with constant tension and a ton of
metabolic stress. The accommodating resistance from the band really
sets your upper back on fire. Just keep on pulling with your elbows
above the height of your shoulders until you get all 50 reps. Have a
goal to complete these reps unbroken, but if you falter, just rest a
few seconds and keep going! These will set you on absolute fire so
learn to love the burn.
Banded Face Pull Metabolic Set Video
Article Reference​
:​
“Make the Face Pull a Staple Exercise” via
Testosterone Nation
63
8. Core Giant Set - The Pillar Killer
Ramp Up Sets​
: NONE
Working Sets​
: 1xAMRAP (As Many Reps As Possible)
Coaching Notes​
: This movement is what I like to call, “The Pillar
Killer” and has been a staple of my quick and effective core
finishers for upper body days. Read the article below and check out
the coaching notes and videos before jumping into this challenge set.
You are only doing this once so make it count on every single
movement.
The Pillar Killer Video
Article Reference​
:​
“4 Minutes to Core Strength” via Testosterone
Nation
64
DAY 3- Pull Emphasis Strength
TOTAL SETS: BACK 18
1. Prone Dumbbell Row on Incline Bench
Ramp Up Sets​
: 3x8@45
Working Sets​
: 3x8@45
Coaching Notes​
: Setup on a 30-45 degree angle on the adjustable bench
and lay down. You will be completing dumbbell rows with a neutral
hand position with both arms moving simultaneously. For each rep,
come from an absolute stretched bottom position with your elbows
straight and shoulder blades protracted out. Drive up strongly and
hold the top position for a full second before lowering slowly again
into the stretch. It’s all about the rhythm on these, so be sure to
control the weight and work the muscles first and the movement
second.
Prone Dumbbell Row on Incline Bench Video
2.Barbell Rack Pull / Lat Stretch
Ramp Up Sets​
: 4x3@60 / Lat Stretch 30 Seconds Total
Working Sets​
: 4x4@75 / Lat Stretch 30 Seconds Total
Coaching Notes​
: We are going to be pulling from an elevated position
to start off the first phase of this program. Elevate the bar up 4-6
inches with either boxes on each side or inside a power rack if you
have that equipment available. The bar height should be hitting you
just below your kneecaps. This is a traditional setup so no sumo
here. Get the hands outside of your knees and focus on your strong
hip hinge. Explosively pull into a locked out position at the top for
a full second before slowly controlling back down to the blocks and
coming to a dead stop for another rep. Tension the lats, hinge with
the hips and dominate this movement! Right after your last rep of
each ramp and working set, grab onto the rack and work that hip hinge
while stretching out the lats overhead. Hold this position and
breathe deep for 30 seconds.
Barbell Rack Pull Video
65
3. Single Arm Dumbbell Row
Ramp Up Sets​
: 3x10@60
Working Sets​
: 3x10@60
Coaching Notes​
: Here we go with more traditional back staple
exercises. The dumbbell row may just be the best bang for your buck
movement of any back exercise, as it develops your aesthetics and
function better than most any other movement. I want you to use a
split stance with support from an elevated surface such as the rack
or a bench. Focus on stretching out your lats and rhomboids at the
bottom of the movement and driving that dumbbell up and back towards
your hip at the top of the movement, with loads of tension
throughout. Go heavy, but keep that stretch in mind. The stretch is
the biggest differentiator between a great movement and one that will
yield subpar results.
Single Arm Dumbbell Row Video
4. Wide Grip Pull Up + Loaded Stretch
Ramp Up Sets​
: 2x3-5@60 / NONE
Working Sets​
: 4xAMRAP (Minimum of 8) @60 / Loaded Stretch 10 Seconds
Coaching Notes​
: Grab the pull up bar with a wider than shoulder width
grip. We will be ramping up with full range of motion sets of 3 reps
then 5 reps to keep the vertical pulling fatigue to a minimum. Once
you get into your working sets, I want as many reps as possible per
set with a strict 60 second rest period to accumulate some metabolic
stress. If you can’t get 8 picture perfect pull-ups, use banded
assistance around the knees to get your numbers into the strength and
hypertrophy ranges. On each working set, the last rep will include
hanging onto the bar and letting your lats stretch under your
bodyweight loading for 10 full seconds. Don’t just let go and hang
out on the ligaments, keep good position of the shoulders throughout
to ensure we are targeting a muscular stretch.
Wide Grip Pull Up Video
66
5. Banded Row
Ramp Up Sets​
: 2x10@45
Working Sets​
: 4x20@45
Coaching Notes​
: In an athletic stance, you will be rowing with both
hands on a single circular band that is placed about shoulder height
on a stable surface such as a rack or slammed into a door. These will
be constant tension style reps with a huge squeeze on the backside of
the movement and full range of motion letting the band all the way
out between every rep. We are keeping the ramp up rep count lower on
these so we don’t fry you any more than we need to before jumping
into some metabolic sets of 4 sets of 20 for the working sets.
Squeeze and make these burn!
Banded Row Video
6. Dumbbell Farmer’s Walk
Ramp Up Sets​
: 1x30@60
Working Sets​
: 6x30@60
Coaching Notes​
: Nothing is more old school than carrying some heavy
dumbbells around the gym for 30 seconds at a time and walking with
perfect form like you are on the stage at fashion week in Paris. Go
heavy, and set your shoulders and core into perfect position for
these carries. Decrease your step length and keep your feet under you
as best as possible. Also, if you can, walk in a straight line
without turning for 30 seconds. The deviation of turning or turning
all the way around may make things harder than they already are! If
you aren’t worried about dropping the dumbbell before the 30 second
clock has expired, go heavier!
Dumbbell Farmer’s Walk Video
67
7. OPTIONAL – LISS Walking
Ramp Up Sets​
: NONE
Working Sets​
: 1x30@0
Coaching Notes​
: If you want to tack on a little low intensity steady
state cardio on top of your back day by all means do it. Here’s your
chance to “get your cardio in” on this program. If you are at a gym,
hop on the treadmill and crank up the incline and speed a bit. For
all you other people, who can’t stand the thought of the hamster
wheel for a half hour, get outside and get walking.
Incline Treadmill Walk Video
68
DAY 4- Lower Body Hypertrophy
TOTAL SETS: LEGS 19
1. Barbell Hip Thrust
Ramp Up Sets​
: 3x10@45
Working Sets​
: 3x10@45
Coaching Notes​
: I absolutely love the barbell hip thrust to start
lower body days to target the posterior chain, but to also place an
emphasis on the gluteal group as it’s often times neglected in
bodybuilding style programming. Get yourself setup with a pad between
you and the bar, and a stable bench to hinge off of that won’t slide
out from under you mid set. You will be driving up each rep and
holding it at the top with the hips totally extended for a full
second before coming back down with full range of motion and getting
to your next rep. I want you to feel the tension in your glutes so
squeeze hard.
Barbell Hip Thrust Video
2.Heels Elevated Front Squat / Standing Quad Stretch
Ramp Up Sets​
: 3x12@60 / NONE
Working Sets​
: 4x12@60 / Standing Quad Stretch 30 Seconds Per Side
Coaching Notes​
: We are going to move into a more quadriceps dominant
squat for the secondary hypertrophy day this month. To accentuate the
quads more deeply in this movement, place a 2x4 under your heels, or
if you don’t have one available 5-pound plates also work well. These
are slow and controlled, reaching a little below parallel squat depth
and coming all the way back up between each rep. When you get to the
top, drop right back down into the next rep with complete control.
These should burn a little. Directly after you complete your final
rep on the front squat, start stretching your quads one at a time for
30 seconds during your rest periods. Start with the side that is
notoriously your tighter side then move to the opposite.
Heels Elevated Front Squat Video
Standing Quad Stretch
69
3.
Bulgarian Split Squat
Ramp Up Sets​
: 2x10@60
Working Sets​
: 3x15@60
Coaching Notes​
: We are moving back into a quadriceps dominant single
leg variation with the Bulgarian split squat next. These can be
pretty torturous on the legs, so lets keep the ramp up sets at 10
reps a piece. Once you move into your working sets, bump that up to
15 reps per set. I want you to use full range of motion here and
really accentuate the eccentric portion of the movement with a split
second pause at both the top and bottom of the movement. These should
set your quads on absolute fire, especially after all the sets of
front squats that you have under your belt already on this training
day.
Bulgarian Split Squat Video
Article Reference​
:​
“Lower Body Finisher Superset for Hypertrophy” via
DrJohnRusin.com
4. Dumbbell Stiff Leg Deadlift
Ramp Up Sets​
: 2x15@60
Working Sets​
: 3x15@60
Coaching Notes​
: We are going into another hip hinge variation on the
tail end of this hypertrophy focused secondary leg day with the
dumbbell stiff leg deadlift. The biggest difference between a stiff
leg deadlift and an RDL as we worked previously in the week is the
angle of the knees throughout the movement. The RDL involves a bit
more of a knee bend while the stiff leg deadlift, as the name
implies, has less of a knee bend. I want you to work these high rep
sets with constant tension and overload the bottom of the movement.
Only come up ¾ of the way then drop right back down into that big
hamstring stretch. While maintaining a neutral spine, just keep
getting lower and lower every single rep and fight the burning
sensation that will be generated through the backs of your legs.
Dumbbell Stiff Leg Deadlift Video
70
5A. Banded Good Morning
Ramp Up Sets​
: NONE
Working Sets​
: 3x30@0
Coaching Notes​
: This is our first superset of the month, so you will
be completing the banded good morning then moving directly into the
bodyweight walking lunge. For the good mornings, get a band under
your feet and place it around your neck. Focus on using your glutes,
erectors and hamstrings to work the movement with accommodating band
resistance that is far easier on the spine than its loaded variation.
Go for 30 reps then move right into an alternating bodyweight lunge.
Banded Good Morning Video
5B. Bodyweight Walking Lunge
Ramp Up Sets​
: NONE
Working Sets​
: 3xAMRAP@60
Coaching Notes​
: These will be performed in alternating fashion with
no touching down between steps. What that means is that when your
back foot pulls through, you are not touching down under your hips,
but rather just continuing that leg through to step forward. This
will really torch your legs. Keep the hands down at the sides and try
to get a split second pause at the bottom of every single lunge.
These should really elicit a pump and be mentally draining. Just go
for as many steps as you can and rest 60 seconds because you are
doing a total of 3 rounds of this superset.
Bodyweight Walking Lunge Video
71
6. OPTIONAL – Sprints
Ramp Up Sets​
: NONE
Working Sets​
: 10x30@60
Coaching Notes​
: Again, this is optional but if you want to get in a
little high intensity interval training this is the perfect time. If
you are in a commercial gym setting or have access to a treadmill hop
on and get sprinting. Otherwise, this can be completed outside. Just
remember to move slowly into your top end speed especially if you
haven’t run or sprinted in a while, no injuries here! Sprint for 30
seconds then literally rest without moving for 60 seconds in order to
regain your breath and legs. This will take you 15 minutes to get
through so maximize your time!
Treadmill Sprints Video
Article Reference​
:​
“The 4 Riskiest Types of Exercise” via
Testosterone Nation
72
DAY 5- Upper Body Hypertrophy
TOTAL SETS: CHEST 8 / BACK 9 / BICEPS 8 / TRICEPS 8
1. Incline Dumbbell Bench Press
Ramp Up Sets​
: 5x10@45
Working Sets​
: 2x10@45
Coaching Notes​
: We are going to do some extended ramping on this
hypertrophy focused upper body training day here to keep the volume
high but also deload you a bit as this is our secondary session of
the week. Move up slowly over 5 sets to get to your top end working
weight that is a real challenge to complete all 10 reps with. You
will be using a 30-45 degree angle on the bench. Full range of motion
on these getting a little stretch at the bottom and coming up all the
way but then directly back down without a pause.
Incline Dumbbell Bench Press Video
2. Close Grip Slight Incline Barbell Bench Press
Ramp Up Sets​
: 3x12@60
Working Sets​
: 3x12@60
Coaching Notes​
: Use a slight incline again on the bench and also
narrow up your grip a bit so that your hands are inside of your
shoulders. Everyone is going to be a little different on the grip, so
use a close grip that feels good to you. Accentuate the eccentric
down with a 3 second descent and drive the bar up hard into a fully
locked out top position for a second before moving onto your next
rep. The closer grip should deload the pectoralis group a bit while
still adding to your chest specific training volume.
Close Grip Bench Press Video
73
3.Stretch Push-Ups
Ramp Up Sets​
: 2x5@30
Working Sets​
: 3xAMRAP@30
Coaching Notes​
: Working the chest muscles through a stretched
position is the goal for this final push specific movement. Get setup
with boxes under each hand and a box to elevate up the feet. As you
can see in the video, you will be dipping your chest down towards the
ground with the extended range of motion that the boxes allow. I want
these smooth and controlled without the use of any momentum. Also,
focus on your core position, as you need a stable surface to work off
of. Get in a few sets of 5 on your ramp up sets to get a feel for
this movement then move right into 3 working sets of as many reps as
possible with a strict 30 second rest period between sets.
Stretch Push-Up Video
4. Inverted Row
Ramp Up Sets​
: 5x8@45
Working Sets​
: 3x8@45
Coaching Notes​
: Get a barbell set inside a rack and have it
positioned where it is at about your hip height. Make sure it is nice
and secure, as we will be completing inverted rows from this
position. It goes without saying that we need a strong and stable
surface to move from, so be sure your pillar position between your
hips, core and shoulders remain solid throughout this movement. Get
the bar shoulder width apart and bring your chest up until you make
contact with the bar. I want full range of motion with these with the
legs fully extended and you pivoting off your heels. If you cannot
complete at least 8 reps move the bar up so that it sits at your
mid-torso height instead of your hip.
Inverted Row Video
74
5. Single Arm Dumbbell Row + Last Set Challenge Set
Ramp Up Sets​
: 2x10@60
Working Sets​
: 3x10@60 + Last Set Challenge Set AMRAP
Coaching Notes​
: Like I mentioned before in the week, the single arm
dumbbell row is one of the most important movements out there to
develop an awesome looking back as pretty as it is functional. We are
going in on these again for the second time this week, but this time
with a little twist. Get 2 ramp up sets in really stretching at the
bottom and tensioning up at the top, then move into your working sets
as well. On your last working set you will do something called a
challenge set. With the same load that you have used for your other
working sets, I want you to go absolutely crazy and crank out as many
reps as you possibly can, forgetting about the stretch and just
working the movement. Do a challenge set on one side, take a minute
break, and then finally complete the challenge set on the opposite
side. This should get the heart rate up a bit.
Single Arm Dumbbell Row Video
6. Close Grip Chin Up / Intra-Set Lat Stretch
Ramp Up Sets​
: 2x8@45 / NONE
Working Sets​
: 3x8@45 / Intra-Set Lat Stretch 20 Seconds
Coaching Notes​
: Grab the bar with an underhand grip that also places
your hands closely together. We will be doing traditional chin-ups
with full range of motion and a 1-second squeeze at the top of every
single rep to maximize tension. If you cannot get at least 8 reps
with your bodyweight, use banded assistance. At the tail end of each
working set I want you to control the bottom portion of the movement
and hold that stretch for 20 seconds. This will be very tough, but
maintain shoulder position and work the muscles.
Close Grip Chin Up Video
Article Reference​
:​
“Stop Sucking at Pull Ups” via Testosterone Nation
75
7A. BFR Dumbbell Curl
Ramp Up Sets​
: NONE
Working Sets​
: 8x15@15
Coaching Notes​
: We will be using blood flow restriction (BFR)
training methodology here. So wrap your upper arms with bands, wraps
or anything else that can act as a turnicate at a tightness of 7/10.
You will administer the wraps before starting this superset and keep
them on until all the sets are completed. Only after all biceps and
triceps work is done will you take these off. Read below for a little
more on the science behind this method. With the addition of the
straps, you will be using 40% of a weight that you could lift for one
single rep, so keep in mind that we are working very light weights
but focusing on squeezing hard and driving local blood flow into the
arms. For the dumbbell curl, grab two dumbbells and curl them up
simultaneously, squeeze for a second at the top and pump out 15 reps
with a slow and controlled motion. Move into the triceps exercise
with 15 seconds of rest between.
BFR Instructional Video
Dumbbell Curl Video
Article Reference​
:​
“The Science Behind Blood Flow Restriction
Training” via DrJohnRusin.com
7B. BFR Banded Triceps Push Down
Ramp Up Sets​
: NONE
Working Sets​
: 8x15@15
Coaching Notes​
: Setup a band on a pull up bar so you can grab onto it
and get some push downs in. Really make sure that the band is set at
a good resistance so we can get an awesome pump. Drive down the
triceps, hold for a second at the top and then come back up.
Remember, only 15 seconds of rest between these movements so go back
and fourth until you get in 8 rounds of this superset.
BFR Instructional Video
Banded Triceps Push Down Video
76
8. OPTIONAL –Alternating Side to Side Ball Slam
Ramp Up Sets​
: NONE
Working Sets​
: 10x20@30
Coaching Notes​
: Get a ball that is deadened so it doesn’t come back
up and hit you in the face when you slam it with some serious power.
This is important; we are NOT using bouncy balls here. Slam side to
side using your core and coming into a semi-squat position. Watch
your back position so you aren’t crushing your spine with ugly form.
Go for 10 reps per side in alternating fashion per set, and 10 total
sets. Take 30 second breaks between. This should just about do it for
a pretty tough training day!
Alternating Med Ball Slam Video
77
PHASE 1.2 (4-weeks)
PHASE 1.2 OVERVIEW
Now that we have built a strong foundation of strength, metabolic
capacity and volume, it’s time to increase the volume slightly while
also adding in a few strategic intensity techniques that will be
triggering muscle growth and a hormonal cascade for fat loss.
You will see that the focus on the big movements will increase, and
the inclusion of some powerful final finishing sets will really test
you mentally and as well as physically. As these challenge and
extended sets are implemented, be sure to take enough of a rest
periods between exercises as you need. We want close to full recovery
between exercises here, so take your time.
Building off the strong foundations will have you start seeing the
changes in your body in this phase. We are still early on in the
program, so ensure that you maximize every single rep and stay with
the details of the movements of the program. Execution is paramount
to success so keep grinding!
78
DAY 1- Lower Body Strength
TOTAL SETS: LEGS 20
1.Heel Slide Hamstring Curl / SS Horizontal Jump
Ramp Up Sets​
: 3x10@45 / 2 Horizontal Jumps
Working Sets​
: 4x10@45 / 4 Horizontal Jumps
Coaching Notes​
: We are going to turn up the tension a bit on these
hamstrings curls this month and go with a sliding variation where
your feet stay in contact with the ground the entire time. This takes
the balance out of the equation that we challenged with the
Physioball last month. Use Valslides or even 5-pound plates on the
ground for these, one plate on each foot. Start off with your knees
straight and your hips on the ground, and as you go, drive your heels
back towards your butt and raise the hips up into extension at the
top of the movement. Hold that tension for a split second at the top,
then control it on the way back down. Stand right up after your last
rep of ramp and working sets and get in horizontal jumps to prime
that neuromuscular system.
Heel Slide Hamstring Curl Video
Horizontal Jump Video
2.Barbell Back Squat / Half Kneeling Hip Flexor Stretch
Ramp Up Sets​
: 3x6@60 / Hip Flexor 30 Second Stretch Per Side
Working Sets​
: 4x6@75 / Hip Flexor 30 Second Stretch Per Side
Coaching Notes​
: We are dropping the box this month and getting heavy
with the barbell back squat. I want you to take a few ramp up sets to
get to your top end weight which is between your 6-8RM, and get in 4
heavy sets with that load. I want these to be controlled, but don’t
be afraid to grind out the last rep or two of each of these sets this
month as our goal is to train heavy! Form is key, but determination
will keep you adding poundage to the bar week after week during this
phase. Drop down into a half kneeling hip flexor stretch for 30
seconds per side in your rest periods between sets of squats. Again,
focus on your pelvic alignment.
Barbell Back Squat Video
Half Kneeling Hip Flexor Stretch Video
79
3.Dumbbell Forward-Reverse Lunge Combo
Ramp Up Sets​
: 2x8@60
Working Sets​
: 3x8@60
Coaching Notes​
: These are going to be torturous on your
cardiovascular system along with crushing your legs with some serious
metabolic stress. Check out the video, as that is exactly how I want
these executed. Pick a side and complete all 8 reps on that side
before switching to the opposite side and continuing on reps. After
both sides are complete, use that 60 seconds to really get your
breath back and rest the legs for another round of strategic
quadriceps punishment. Just to be clear on these, if you are working
your left side first, you will be lunging forward with the left leg,
then right away lunging backwards with that left leg. That would be
considered 1 rep on the left. Do 8 like this on the left followed by
8 on the right. Make sure you do these properly and you aren’t
skipping out on reps.
Dumbbell Forward/Reverse Lunge Combo Video
4.Barbell Stiff Leg Deadlift
Ramp Up Sets​
: 3x10@60
Working Sets​
: 5x10@60
Coaching Notes​
: We are moving into the barbell stiff leg deadlift as
our main hip hinge on primary leg day this month. Remember, only a
slight bend in the knees during this movement to isolate the
hamstrings more than the RDL. I want you to use a full range of
motion again, reaching deeper and deeper of a stretch on the
hamstrings on each set, but also coming all the way back up and
locking the hips into a neutral position. Remember to squeeze the
glutes at the top. This means that your pelvis should not overextend
and tilt forward, but rather tilt slightly backwards as the gluteal
group is a secondary posterior pelvic tilter. A lot of volume here so
if you need to take a little longer between sets do it to get your
reps with your top end weight.
Barbell Stiff Leg Deadlift Video
80
5.Dumbbell Step-Up
Ramp Up Sets​
: 1x12@60
Working Sets​
: 3x12@60
Coaching Notes​
: Our single leg variation this month is going to be
another tough movement, the dumbbell loaded step up. This movement is
notorious for cheating so be sure that you do not push off your
bottom foot, but try to isolate the foot that is elevated up on the
box throughout the entire set. A little weight here goes a long way;
so don’t get sloppy and just to add poundage to each hand. Slow
yourself down on the eccentric and really challenge yourself from a
stability and motor control standpoint on this movement.
Dumbbell Step-Up Video
81
6A.OPTIONAL- Banded Pull Through
Ramp Up Sets​
: 2x10@0
Working Sets​
: 4x20@0
Coaching Notes​
: The banded pull through is the first of this superset
scheme with the RKC plank. Set the band up close to the ground and
place the band between your legs to resist this hip hinge. Really
work the glutes on this one, tensioning hard as the hips extend on
every single rep. Try and perfect your hip hinge here with the high
rep count. Move directly into RKC plank with no rest.
Banded Pull Through Video
6B.OPTIONAL- RKC Plank
Ramp Up Sets​
: 2x10@30
Working Sets​
: 4x20@30
Coaching Notes​
: Right after the banded pull through, drop down and
get into RKC plank position. The goal here is to achieve a full body
tension that is as metabolically taxing as it is mechanically.
Squeeze everything you have, and remember, spinal, shoulder and hip
position is pivotal to achieving great tension that is transferrable
into your big lifts. Practice and make sure you are progressing with
your form and tension week to week.
RKC Plank Video
Article Reference​
:​
“The 4 Dumbest Ab Exercises” via Testosterone
Nation
82
DAY 2- Push Emphasis Strength
TOTAL SETS: CHEST 10 / SHOULDERS 16
1.Slight Decline Dumbbell Press / Explosive Band Press
Ramp Up Sets​
: 3x10@45 / 3 Explosive Band Presses
Working Sets​
: 4x10@45 / 5 Explosive Band Presses
Coaching Notes​
: We will be using a very small incline for these
dumbbell bench presses this month, so slip a plate under the foot of
the bench and get ready to press. I want you to work the movement
just like we did last month for our primary press day primer set,
focusing on a big stretch at the bottom of the movement and driving
up with constant tension and not locking out at the top, but just
moving back down into the next rep. Make these sets hard! After each
set on the bench, stand up and grab a band that is placed shoulder
height and explode out a few reps as fast as you can to prime your
neuromuscular system for the work ahead.
Slight Decline Dumbbell Press Video
Explosive Band Press Video
83
2.Banded Barbell Bench Press + Push-Up Position Iso-Hold
Ramp Up Sets​
: 3x5@60 / NONE
Working Sets​
: 4x5@60 / Push Up Position Iso-Hold 10 Seconds
Coaching Notes​
: We are adding a little accommodating resistance to
the bar this month for the bench press. Place bands around the bar
for this movement. If you have a bench press setup that you can
attach the bands to, great. If not, use heavy dumbbells under the bar
and make sure you wrap the band tight enough so they don’t have any
slack when the bar is on your chest. I prefer the light bands from
eliteFTS. Since we have the bands on, we are going to get
ultra-explosive this month. Control the bar down to your chest, as
this will be increasingly difficult due to the bands speeding up the
eccentric, and rest the bar on your chest for a full second. Drive
the bar up and finish off the motion, as the resistance will increase
as the bar presses further away from your chest and into lock out.
Lock out the top of the movement for a full second and repeat for the
prescribed reps. In your working sets, as soon as you complete your
last rep move right off the bench and onto the floor into a push up
hold. I want you to squeeze your chest and shoulders hard for 10
seconds to maximize the muscular pump that is usually lacking with
barbell bench press variations.
Banded Barbell Bench Press Video
Push-Up Position Iso-Hold Video
Article Reference​
:​
“3 Keys to a Big, Injury Free Bench Press” via
Testosterone Nation
84
3. Dumbbell Fly with Manual Resistance / Forced Stretch
Ramp Up Sets​
: 2x12@60 / NONE
Working Sets​
: 4x12@60 / Forced Pec Stretch 10 Seconds
Coaching Notes​
: We are going to move back into a flat bench press for
dumbbell flyes this month. And if you are lifting with a training
partner, I have a little tip for you on these. Complete the reps as
usual, getting a little stretch at the bottom of the motion and
driving the weights back up to in front of your chest with a neutral
grip. But if you have a partner, I want them to add some manual
resistance to the concentric portion of the lift, meaning as you come
up out of a stretch towards the midline of your body, have them press
down on your upper arms to force you to work harder in the
contraction. This will really target the pecs in a novel way. At the
end of every work set, bring the dumbbells back down into a stretch
and keep the stretch on for 10 seconds. If you have a partner, have
them LIGHTLY press down on your dumbbells to accentuate the stretch.
A little goes a long way, don’t go overboard and hurt yourself.
Dumbbell Fly w/ Manual Resistance Video
85
4.Barbell Scrape the Rack Press
Ramp Up Sets​
: 3x6@45
Working Sets​
: 4x6@45
Coaching Notes​
: This is one of my favorite shoulder friendly overhead
pressing variations that you can train really explosively. You are
going to set up in a rack where you can rest the barbell on the
stays/safety bars in the rack. Place the bar at about chin height and
use a false grip under the bar. You will have a split stance and take
your legs and core out of the equation, so lock them in. Drive the
bar up as hard and fast as you can while it scrapes the rack. Lock
out at the top and squeeze your delts and shoulders hard. Bring your
neck into slight forward flexion to get a better squeeze, but don’t
go crazy with the cervical spine positional manipulation here. A
little goes a long way. Keep the rest periods very strict, as we want
to get a cumulative effect of squeezing your shoulders hard.
Barbell Scrape the Rack Video
5.Seated Bent Over Rear Delt Raise
Ramp Up Sets​
: 2x20@45
Working Sets​
: 4x20@45
Coaching Notes​
: We are going to go down into a seated position with
your chest right on your upper thighs. This is one of the only times
in any type of programming that you will have me cueing a rounded
spinal position so don’t get used to it. We are trying to change the
angle of pull of the upper back musculature while also trying to keep
all other aspects of the body including the core relaxed so we can
target the rear delts and posterior shoulder stabilizers more
effectively. I want these to be smooth, so make them look good. You
can use a close to straight elbow position on these and just bring
the dumbbells up as high as you can driving your shoulder blades
together on the back side of the movement. Use full range of motion
for all reps here.
Seated Bent Over Rear Delt Raise Video
86
6. Dumbbell Scaption Lateral Raise
Ramp Up Sets​
: 2x12@45
Working Sets​
: 4x12@45
Coaching Notes​
: This movement will be very similar to last month,
with one key change up. Instead of raising the dumbbells directly to
the sides, I want you to raise them a little more in front of the
body in the scaption plane. This will make it a little shoulder
friendly and will stimulate the deltoid from a different angle, which
is always good when we are training for hypertrophy. Drive the
dumbbells up explosively, hold for a full second at the top of the
motion and control slowly on down. Only bring the dumbbells up to
shoulder height this month so we can maintain the heavier loading
while not sacrificing the form.
Dumbbell Scaption Lateral Raise Video
7. Banded Face Pull / Banded Over and Back
Ramp Up Sets​
: 2x15@45 / NONE
Working Sets​
: 4x30@45 / 10 Banded Over and Backs
Coaching Notes​
: You knew we would be doing more banded face pulls, so
here they are. We are switching up the set and rep scheme from last
month’s metabolic finisher style set. This month, I want you to focus
on a half second pause at the backside of the movement where you
squeeze your delts and bring your shoulder blades together. Get all
30 reps in with this rhythm and then move directly into banded over
and backs on the working sets. Smooth motions from the waist, over
your head, and to the lower back. These will burn but embrace the
muscular pump.
Banded Face Pull Video
Banded Over and Back Video
87
8A. Banded Pallof Press
Ramp Up Sets​
: NONE
Working Sets​
: 4x15@0
Coaching Notes​
: One of my favorite anti-rotation movements for the
core is the pallof press with a band. Get in an athletic stance and
grab the band between your interlocked fingers and hands. Slowly
bring your hands to your chest with tension in the band and press
your arms out into a straightened elbow position and pause for a full
second at the front of the movement, then control on back and pause
again with your hands near your chest. You should not be deviating
your spinal, shoulder or hip position at all during this as we are
training multi-level stability. Move directly into banded push-ups to
complete this superset.
Banded Pallof Press Video
Article Reference​
:​
“Do Banded Pallof Press For a Strong Core” via
Testosterone Nation
8B. Banded Push-Up
Ramp Up Sets​
: NONE
Working Sets​
: 4x5@30
Coaching Notes​
: Get a band and place it around your back and arms to
add a little accommodating resistance to this staple exercise. I want
you to control the eccentric portion of the lift for 3 seconds on
down, pause for a second hovering your chest over the ground, then
drive up explosively and lock out for a second at the top. Only 5
reps here so give it your all! Rest 30 seconds and go back to the top
of the superset. Complete 4 rounds total.
Banded Push-Up Video
Article Reference​
:​
“No Pain, More Gain Shoulder Superset” via
DrJohnRusin.com
88
DAY 3- Pull Emphasis Strength
TOTAL SETS: BACK 20
1.Single Arm Barbell Meadows Row
Ramp Up Sets​
: 3x8@45
Working Sets​
: 4x8@45
Coaching Notes​
: These are an awesome variation from legendary
bodybuilding coach John Meadows. Get a barbell backed up into a
corner and grab the fat part of the bar where you load plates. In a
bent over position with good spinal stability, you are going to be
rowing up with a fully pronated grip with accentuation of the elbow
driving up to involve as much scapular retraction as possible. Hit
those rhomboids hard and be sure to achieve a nice stretch at the
bottom of each rep. Remember, these are being used as a primer set so
really work the muscles here and get ready for the big movements
ahead.
Single Arm Barbell Meadows Row Video
2A. Banded Straight Arm Pulldown
Ramp Up Sets​
: Banded Pull Downs 4x3@0
Working Sets​
: Banded Pull Downs 4x3@0
Coaching Notes​
: We are going to employ a little lat activation here
for the barbell deadlift superset. Attach a band to a high pull up
bar and complete 3 reps of a straight arm pulldown where you are
really trying to isolate the lats and squeeze for a full second at
the bottom of the motion on every single rep. From there, go directly
into your ramp up and working sets. This is essentially a banded lat
primer with a heavy deadlift!
Banded Straight Arm Pulldown Video
89
2B.Barbell Deadlift
Ramp Up Sets​
: Banded Pull Downs 4x5@75
Working Sets​
: Banded Pull Downs 4x5@90
Coaching Notes​
: For the deadlift, I want you to climb over 4 ramp up
sets then stay at that same top end load for 4 working sets. Drive up
and go heavy this month! The only difference here is that you can do
“touch and go” style reps but make sure you don’t go crazy slamming
the plates off the ground and losing your lat and core tension.
Barbell Deadlift Video
3.Single Arm DB Row
Ramp Up Sets​
: 3x10@45
Working Sets​
: 4x10@45
Coaching Notes​
: We are going back to these staples. With 10 reps with
every set, I want you to move the dumbbell explosively. Don’t be
afraid to challenge yourself here as we have reduced the rest period
to make this a little more metabolically challenging this month. A
word to the wise; use these rest periods and focus on getting your
recovery on point, you are going to need it with all these sets.
Again, get a little stretch and drive up the dumbbell towards your
back hip with loads of tension.
Single Arm Dumbbell Row Video
90
4.Medium Grip Pull-Up+ Loaded Stretch
Ramp Up Sets​
: 2x5@60
Working Sets​
: 4x8@60 / Last Set Lat Stretch 10 Seconds
Coaching Notes​
: We are going to grab onto the bar with a medium
overhand grip here and go to town on some pull-ups. Full range of
motion and drive yourself up towards the bar at the top. Don’t lose
tension at the bottom as your elbows become fully extended, rather,
control this position and keep constant tension in the lats
throughout the range. If you cannot get at least 8 perfect reps with
your bodyweight, I want you to band up and get your reps and
challenge yourself. On the other hand, if you are getting damn strong
after the first phase, throw some weight on your waist and get those
8 reps with progressive overload! On the last set, hang onto the bar
and stretch the lats for 10 full seconds.
Medium Grip Pull-Up Video
Article Reference​
:​
“The 5 Most Painful Ways to Build Muscle” via
Testosterone Nation
5.Dumbbell Shrugs
Ramp Up Sets​
: 2x12@45
Working Sets​
: 4x12@45
Coaching Notes​
: We are going to be working the traps directly here
with a ton of tension. This is important, so listen up. Key in on
moving slow through the concentric and eccentric, holding the top
contraction for 2 whole seconds and employing a full range of motion.
These should burn you up. Remember, the shrugs are more about your
internal tension that you are generating through volitional squeezing
and less about moving the weights. Hold the dumbbells at a 45-degree
angle against your knees, so not directly to the side and not
directly in front of you. Right in the middle is perfect. Lock it in
and shrug away. On the last working set, I want you to hold that last
repetition as long as possible in the flexed position. Challenge
yourself and keep your time on the last hold to beat each week in
this phase.
Dumbbell Shrug Video
91
6.Single Arm Barbell Iso-Hold
Ramp Up Sets​
: 1x30@60
Working Sets​
: 4x30@60
Coaching Notes​
: These look very simple to the person who has never
used them, but the single arm barbell iso-hold, also known as the
suitcase hold, is pretty awesome for developing a brutal grip in
combination with great core integration and anti-side bending
moments. Simply set up the barbell directly to the side of you, grab
it in the middle and hold that position with perfect posture
throughout the entire pillar for the 30 seconds, then switch right
away to the opposite side for an additional 30 seconds. After both
sides are completed, take a 60 second break. I want you to focus on
flexing your core with 360-degree tension throughout the entire hold
while really gripping the barbell. No straps here!
Single Arm Barbell Iso-Hold Video
7.OPTIONAL- LISS Walking
Ramp Up Sets​
: NONE
Working Sets​
: 1x30 Minutes
Coaching Notes​
: Simply get on a treadmill or outside and walk for up
to 30 minutes at a brisk pace that will get you into Zone 1-2 with
your heart rate between 110-140 beats per minute. This is a great
time to get in some low intensity steady state cardio if you so
choose.
Incline Treadmill Walking Video
92
DAY 4- Lower Body Hypertrophy
TOTAL SETS: LEGS 20
1.Barbell Glute Bridge
Ramp Up Sets​
: 3x15@60
Working Sets​
: 4x15@60
Coaching Notes​
: We are moving back into a glute emphasized primer
movement to start off this leg day. Breaking down the range of motion
here a bit, we are going to go with barbell glute bridges where you
will be supine on the ground with your knees bent in a bridge
position and having the barbell on your hips just like the hip
thrust. Drive up and squeeze for a full second at the peak
contraction and control the barbell all the way back down to the
ground. Essentially, I want these dead stop style where you are
literally resting for a second between every rep. These will really
cause a novel pump in your backside to get the day started!
Barbell Glute Bridge Video
2.Front Squat / Quad Stretch
Ramp Up Sets​
: 4x8@60 / NONE
Working Sets​
: 4x8@60 / Quad Stretch 30 Seconds Per Side
Coaching Notes​
: Going back in with the front squat minus the heels
elevated this month for secondary leg day. We are also pumping your
loads up as the reps are down to 8 for ramp and working sets. Again,
use a full range of motion and be sure to get under parallel if your
body allows, which most of you will have no problems with. Go with
slow motion on these with at least a 3 second eccentric on the way
down and a nice 1-second up. Think about constant tension style reps
here with no pauses at the bottom or top of the movement. After each
working set, you will be doing a single leg standing quad stretch for
30 seconds per side inside your rest periods between sets of front
squat. Keep good pelvic alignment here, the last thing we need is
poor execution on this stretch and flaring up the lower back from
something as passive as stretching.
Front Squat Video
Quad Stretch Video
93
3.Front Foot Elevated Split Squat
Ramp Up Sets​
: 2x12@45
Working Sets​
: 4x12@45
Coaching Notes​
: Yet another little change up with our single leg
variation on this day. We are going to place a box of 4-6 inches or
so under your front foot on these. Most gyms have plastic exercise
stairs that work very well. A little elevation goes a long way here.
We are working constant tension again so slowly move up and down
being sure to target the quads and glutes. A little trick I like to
use with clients is to fire the hamstrings and glutes right away
before descending into a rep to ensure activation. During the rep,
focus on keeping as much tension through that upper hamstring and
lower glute as possible. The quads will take care of themselves. Go
with 12 reps on one side followed directly by 12 reps on the other.
These will be tough, and don’t be surprised if you have some DOMS the
next day right down the middle of your quads.
Front Foot Elevated Split Squat Video
4.Dumbbell RDL
Ramp Up Sets​
: 2x10@60
Working Sets​
: 4x10@60
Coaching Notes​
: Switching things up again on these. Instead of the
stiff leg deadlift variation with dumbbells, we are moving into a
slightly more knee-flexed angle with the RDL. This will allow us to
go significantly heavier while still working the glutes and
hamstrings out of a stretched position on the tail end of this
training day. Get deeper and deeper into the range of motion each
rep, and come all the way back up and lock in the glutes at the top
with a 1-second hold to maximize tension. These are a very important
movement, so put emphasis on them and clean up the form if need be!
Dumbbell RDL Video
94
5A.Bodyweight Reverse Hyperextensions
Ramp Up Sets​
: 1x20@45
Working Sets​
: 4x20@45
Coaching Notes​
: We will be using an exercise bench in combination
with a Physioball to create a bodyweight reverse hyperextension that
works extremely well to integrate the erectors of the spine, the
gluteal group and the hamstrings together in synergy. I want these
reps to be concentrically explosive and eccentrically controlled.
It’s all about the rhythm on these. Lock the core in and use the big
muscles. Jump off the ball and move right into the bodyweight calf
raise in this superset.
Bodyweight Reverse Hyperextensions Video
5B. Bodyweight Calf Raise / Iso-Holds & Intra-Set Stretching
Ramp Up Sets​
: 1x10@45
Working Sets​
: 4x10/10@45 / See Coaching Notes For Holds
Coaching Notes​
: Get your feet up on an elevated surface where you can
really extend the dorsiflexion range of motion and come up on your
toes for a true standing calf raise. I want slow movement on these
with a 1-second pause at the top of each rep. Pay attention on this
set and rep scheme. During your working sets, you will do 10 reps
h​
with the 1-second hold, then on the 10t
​
rep you will hold that top
position flexing as hard as you can for a full 10 seconds. After that
hold, drop right back down and crank out another controlled 10 reps
up and down followed by a second 10- second hold at the top of the
range. These will burn. You may have to grab onto something for
stability as the calf muscles feel like they will give out on these
holds. Rest 45 seconds after this and move right back into the
reverse hypers in the superset.
Bodyweight Calf Raise Video
95
6. OPTIONAL- Sprints
Ramp Up Sets​
: NONE
Working Sets​
: 10x30@60
Coaching Notes​
: Again, this is optional but if you want to get in a
little high intensity interval training, this is the perfect time. If
you are in a commercial gym setting or have access to a treadmill hop
on and get sprinting. Otherwise, this can be completed outside. Just
remember to move slowly into your top end speed especially if you
haven’t run or sprinted in a while, no injuries here! Sprint for 30
seconds then literally rest without moving for 60 seconds to regain
your breath and legs. This will take you 15 minutes to get through so
maximize your time!
Treadmill Sprints Video
Article Reference​
:​
“The 4 Riskiest Types of Exercise” via
Testosterone Nation
96
DAY 5- Upper Body Hypertrophy
TOTAL SETS: CHEST 12 / BACK 11 / BICEPS 8 / TRICEPS 8
Slight Incline Dumbbell Hex Press
Ramp Up Sets​
: 3x12@45
Working Sets​
: 4x12@45
Coaching Notes​
: I love this movement for some shoulder friendly chest
training that really elicits a huge pump right out the gates on this
training day. Get the adjustable bench on a slight incline and press
the dumbbells together creating a ton of tension into the horizontal
adduction moment. As you are squeezing the dumbbells together, you
will press them up, hold for a second really squeezing maximally at
the top, then dropping them back down slowly and pausing right above
the chest for another 1-second hold. It’s been my experience that if
you go too heavy, you lose the ability to activate the sternal fibers
of the pecs. Play with your ramps, and if you feel as though you are
losing tension, set your ego aside and go lighter to “feel” this
movement.
Slight Incline Dumbbell Hex Press Video
2.Dumbbell Bench Press + Drop Set
Ramp Up Sets​
: 3x8@60
Working Sets​
: 4x8@60 + Last Set Drop Set
Coaching Notes​
: Nothing fancy here with a flat bench press and
dumbbells. Full range of motion and come up and squeeze hard at the
top of each rep for a full second before moving on. You are going to
do through 3 working sets getting 8 reps a piece. These 8 reps should
h​
be challenging, but not necessarily grinders. On the 4t
​
and final
working set, we will implement a drop set of 8 reps with your working
weight from the previous sets, drop 20% of your load and get another
8 reps, then again drop down another 20% and rep out as many good
formed reps as you can get. Challenge yourself here. You may need a
good 3-4 minute breather after this set before moving on.
Dumbbell Bench Press Video
97
3.Dumbbell Press to Fly
Ramp Up Sets​
: 2x10@45
Working Sets​
: 4x10@45
Coaching Notes​
: This is a great combo movement that incorporates a
concentric neutral grip dumbbell bench press with a traditional
eccentric dumbbell fly to get the best of both worlds. Drive the
dumbbells up directly over your shoulders with a neutral grip,
squeezing hard for a second at the top of the range, and then slowly
let the weight down with a fly motion for a 4 second negative. Work
deep into a pec stretch and hold it for a split second before
bringing the dumbbells back in front of your shoulders to setup for
another press. Control these and give it some practice if this is a
new movement for you. Technique always trumps load, especially when
you are dealing with accentuated eccentrics.
Dumbbell Press to Fly Video
Article Reference​
:​
“Stretching is Dead: A Better Method” via
Testosterone Nation
4. Seated Banded Low Row
Ramp Up Sets​
: 2x10@45
Working Sets​
: 5x20@45
Coaching Notes​
: Place a band around a stable object as close to the
ground as you can get it. Circular bands work the best for this
movement. Seated on a box or bench, lean back slightly and get
yourself into a powerful low row position with your hands facing one
another in a semi-neutral grip. I want you to really work constant
tension on these pulling back explosively and driving your elbows
back instead of thinking about your hands approximating your chest.
Full range of motion and pump out 20 reps on each working set. If
these aren’t burning you up, put more tension through the band or
focus more acutely on the squeeze of every single rep on the
backside. That should do the trick.
Seated Banded Low Row Video
98
5. Single Arm Dumbbell Row + Drop Set
Ramp Up Sets​
: 1x10@60
Working Sets​
: 4x10@60 + Last Set Drop Set
Coaching Notes​
: Now that you have really mastered the range of
motion, stretch portion of the row, and also the recruitment of the
lats and rhomboids, it’s time to get crazy on a set. Work through
your working sets and really get close to your 10RM with your
loading. On the last set, really prepare for battle. I want you to go
through and get 10 reps on the right side, drop down 20% of your
load, get another 8 reps with that same side, then drop one more time
and get as many reps as possible on that last and final portion of
the set. Take a few minutes and use exactly the same loads on the
left side with the same drops. This will be punishing, but perform
like a champion, you earned it. Count your reps and beat them every
single week in this phase.
Single Arm Dumbbell Row Drop Set Video
6. Banded Eccentric Chin Up + Loaded Stretch
Ramp Up Sets​
: 1x4@60 / NONE
Working Sets​
: 4x8@60 / Last Set Loaded Lat Stretch 30 Seconds
Coaching Notes​
: Put your ego aside here and I want everyone to band
up, no matter how many reps you can get with bodyweight pull ups. Get
a band around the knees as we are really going to test your eccentric
strength. Chin up with your hands facing you on the bar and let the
negative out for 4 full seconds on the way down. Maximize the tension
and use a full range of motion here. No cheating this eccentric. If
you have to place more bands around you to deload the movement, do it
with no shame. As long as you are placing an accentuated eccentric on
this vertical pulling movement I am fine with any assistance you
need. On the last set, hold onto the bar with good shoulder
positions, drop your head slightly forward and stretch out those lats
for a full 30 seconds. This stretch will be painful but just focus on
your position and getting into your happy place.
Banded Eccentric Chin Up Video
99
7A. BFR Barbell Biceps Curl
Ramp Up Sets​
: NONE
Working Sets​
: 8x20@15
Coaching Notes​
: We are moving back into some BFR style training for
arms this phase. I want you to grab a barbell and slowly and under
control curl for 20 reps. No cheating here with momentum. Remember,
we are going super light here and really trying to squeeze blood into
the muscles. This is not strength, but rather metabolic stress. Peak
the contraction for a half second each rep and do your best to deal
with a skin-tearing pump. Move directly into the incline triceps
extension next in the superset.
BFR Instructional Video
Barbell Biceps Curl Video
7B. BFR Incline Dumbbell Triceps Extensions
Ramp Up Sets​
: NONE
Working Sets​
: 8x15@15
Coaching Notes​
: Remember, we are putting the BFR wraps on before the
first set is completed and keeping them on for the entire 8 times
through the superset here. Only take them off after you have
completed your last set. I want you to go on an incline bench and use
dumbbells in each hand. Flip the dumbbells so your palms are facing
up with a fully pronated grip. I want a slow and controlled 2-second
eccentric and a strong concentric with a 1-second squeeze at the top.
Work the muscles and elicit a huge pump here.
BFR Instructional Video
Incline Dumbbell Triceps Extensions Video
100
8. OPTIONAL- Overhead Med Ball Slam
Ramp Up Sets​
: NONE
Working Sets​
: 10x20@45
Coaching Notes​
: We are going to be slamming a deadened ball directly
in front of us this month for a little metabolic conditioning. Really
work on getting full triple extension with the ball overhead and
driving it down into the ground. Go with 20 reps right in front of
your body and rest 45 seconds in between sets. Complete 10 rounds of
this and feel your heart rate cumulatively go through the roof!
Overhead Med Ball Slam Video
101
PHASE 1.3 (4-weeks)
PHASE 1.3 OVERVIEW
Ah, the final phase of the Functional Hypertrophy Training Program!
This is where you will become a warrior in the gym and dominate some
pretty intense training methods that you would have never thought
possible after working your butt off the last eight weeks.
We are again building volume up, and placing a greater amount of
emphasis on intensity techniques, challenge sets, extended sets and
other novel training methods that are going to push you to the brink
of your physical capabilities.
I’m not going to lie to you guys, this phase is pretty brutal, but
h​
remember, you earned this! Think of this phase as the 4t
​
quarter in
the Super Bowl, the mindset if finish!
This phase will peak you for your ultimate performance and aesthetics
goals that you should already be seeing a huge difference in after
the first two phases. Remember, after this last phase, you may need a
week or two of deloading just to refresh and recharge. After you’ve
completed this, you’ll realize that to be true.
Challenge yourself, keep on progressing and never back down from a
challenge. This last four weeks is about you breaking plateaus and
performing to the peak of your capabilities. Are you ready?
102
DAY 1- Lower Body Strength
TOTAL SETS: LEGS 24
1. Barbell Hip Thrust + Rest-Pause Drop Set with Iso-Holds
Ramp Up Sets​
: 4x15@60
Working Sets​
: 4x15@60 / Last Set Drop Set
Coaching Notes​
: Back to the barbell hip thrust to prime the first
workout day of the final phase of this program. Again, we are going
to pause for a split second at the top squeezing as hard as you can
with your hips fully extended. Go through 3 working sets with a top
h​
end load that is challenging. On the 4t
​
and final set, we are going
to go crazy and cause a glute swell like you’ve never felt before.
Here’s how it’s going to go. Drive up and get 10 reps with 1-second
holds on each rep. On the last rep of those 10, hold the hips up for
10 seconds squeezing your butt. After 10 seconds, bring the bar down
and rest for 10 seconds staying in position under the bar. Go with 8
reps followed by an 8 second hold next. Rest another 10 seconds.
Finally, go with 6 reps with a 6 second hold. This should be one of
the more painful glute exercises you’ve ever done, so challenge
yourself and mentally prepare for battle.
Barbell Hip Thrust Video
103
2.Banded Barbell Back Squat/ Half Kneeling Hip Flexor Stretch +
Challenge Set
Ramp Up Sets​
: 3x5@60 / Hip Flexor Stretch 30 Seconds Per Side
Working Sets​
: 5x5@60 / Hip Flexor Stretch 30 Seconds Per Side
Coaching Notes​
: We are going to band up the back squat this phase and
really get explosive with things. I want these to be a little lighter
so you can be lightning quick out of the bottom with some serious
speed and explosiveness. Also, to add to your bar speed, we are going
to implement bands on the barbell as well. Accommodating resistance
will help you generate that power out of the bottom position of this
movement by deloading it just enough to throw on the tension at the
top. Slowly control the squat down into the eccentric, as the bands
will want to pull you down and speed you up. In between each set of
squats, do a half kneeling hip flexor stretch for 30 seconds per side
inside the rest periods. On the last working set, shed the bands and
complete a challenge set for as many reps as humanly possible. I want
you do grind hard here and leave nothing in the tank.
Banded Barbell Back Squat Video
Half Kneeling Hip Flexor Stretch Video
3.Reverse Lunge w/ Iso-Holds
Ramp Up Sets​
: 2x8@60
Working Sets​
: 4x8@60
Coaching Notes​
: Same form on these reverse lunges as we have been
using the entire program. Get the chest angled down a bit to target
the glutes and hamstrings and stay smooth with your movement. On your
last working set, you are going to hold the lunge position at the
bottom portion of the movement for as long as possible. Rest 30
seconds and complete your 8 reps on the opposite side followed by
another hold as long as possible. This will actually act as a
functional blood flow restriction due to your muscles contracting in
an isometric state and trapping the blood, just in case you wanted to
know why these kill the legs so bad.
Reverse Lunge Video
104
4A. Bulgarian Split Squat Finisher
Ramp Up Sets​
: 5x10@30
Working Sets​
: Drop Set 1x10/10/10/10 with 10 Second Iso-Holds
Coaching Notes​
: Here’s a brutal finisher. I want you to ramp up over
5 sets of 10 reps on each leg for the Bulgarian split squat. For
instance, use 10 pounds in a hand for the first set, 20 for the
second, 30 for the third and so on until you get to a tough load for
10 reps. Your only working set will be a drop set, going all the way
back down with the loads you just ramped with. We are going one leg
at a time here, so get 10 reps in and then hold in a mid range for 10
seconds of an isometric hold. Drop the dumbbell and go lighter with
the same 10 reps and 10-second hold. Do this for 40 total reps per
side and 40 seconds of iso-holds. Rest between legs and do it on the
other leg. Remember, this is a superset so between ramp up sets you
are moving into barbell RDLs.
Bulgarian Split Squat Video
4B. Barbell RDL- Last Set Accentuated Eccentric
Ramp Up Sets​
: 5x8@60
Working Sets​
: 1x8@60 With Accentuated Eccentrics
Coaching Notes​
: We are going to ramp up again using 8 reps per set in
conjunction with the Bulgarian split squat above. After you complete
the drop set on the BSS, take a break and move right into the only
working set of barbell RDL which you will implement a 5 second
eccentric contraction getting deep into a hamstring stretch on each
and every rep. Come all the way back up between reps and squeeze your
butt! These should burn up the legs.
Barbell RDL Video
105
5. OPTIONAL- LISS Walking
Ramp Up Sets​
: NONE
Working Sets​
: 1x30 Minutes
Coaching Notes​
: After the brutality that ensued on this phase 1.3 leg
day, walk it off with some easy low intensity steady state cardio.
This will help the recovery process because you are going to need it.
Do not exceed 30 minutes of walking here directly after the workout.
Incline Treadmill Walking Video
106
DAY 2- Push Emphasis Strength
TOTAL SETS: CHEST 14 SHOULDERS 19
1.Dumbbell Bench Press / Ascending Pyramid Primer + Drop Set
Ramp Up Sets​
: 6x10@45
Working Sets​
: 3x10@45 / Last Set Drop Set
Coaching Notes​
: Get the flat bench setup and ramp up over a slower
period of time moving up slowly between each set. You need to get in
some serious volume here as we have built up the intensity and volume
over the past two phases to get to this point. The first two working
sets will be done at your 10-12RM, then on the last set, I want you
to get 10 reps, drop down 20%, get another 8 reps, drop 20% again and
finally go for as many reps as possible. Use a full range of motion
here with a slight stretch at the bottom and a half second lock out
at the top of the movement. Fight the urge to falter on your
technique when you get fatigued.
Dumbbell Bench Press Video
2.Banded Barbell Bench Press / Rest Pause + Drop Band 3 Explosive
Reps
Ramp Up Sets​
: 5x6@60 / NONE
Working Sets​
: 4x6@60 / Last Set Rest Pause 3 Explosive Reps
Coaching Notes​
: We are banding up the barbell bench press this month,
focusing again on using the local blood flow that you just busted
your butt for in the previous movement and training a pumped muscle
explosively. Ramp up slowly with the bands on the sides of the
barbell and get to your working weight which you still maintain great
bar speed for all reps. On your final working set, you are going to
drop the bands off the bar, and hit 3 explosive reps, rest 10 seconds
with the bar racked, and again go in for 3 more explosive reps. Keep
doing this rest-pause style until you lose your bar speed. No
grinding here.
Banded Barbell Bench Press Video
107
3.Stretch Push-Up w/ Forced Stretch
Ramp Up Sets​
: 2x5@45 / NONE
Working Sets​
: 3xAMRAP@45 / Pec Forced Stretch 10 Seconds
Coaching Notes​
: Now that your pecs are on absolute fire, we are going
to stretch them out under some bodyweight loading. You will setup
with the boxes under your hands and feet just like the last few
phases, but this time you will be doing as many reps as possible in
your working sets. Be sure to get a great stretch and keep constant
tension throughout the movement. On the last rep of each set, I want
you to sit deep into a loaded pec stretch for 10 seconds and really
feel the searing pain going through your chest musculature, and not
the shoulder joint.
Stretch Push-Up Video
4.Seated Dumbbell Lateral Raise
Ramp Up Sets​
: 2x10@30
Working Sets​
: 5x10@30
Coaching Notes​
: We will be using the traditional dumbbell lateral
raise out of a seated position. Bend your elbows slightly and drive
your arms up to eye height, pause for a split second at the top of
the movement and control the eccentric on down for 10 reps per set.
We are keeping the rest periods very short here to target some
metabolic stress in the shoulders right off the bat. We are seated so
you may feel the urge to cheat the movement with momentum, but make
sure to stay strict.
Seated Dumbbell Lateral Raise Video
108
5.Prone Rear Delt Raise on Incline Bench
Ramp Up Sets​
: 2x15@45
Working Sets​
: 5x15@45
Coaching Notes​
: Again, we are going to be lying face down on an
incline bench and completing our rear delt raises with full range of
motion and a slight pause at the top peak contraction of every single
rep. Nothing fancy here but these should really blow up your upper
back, especially after the lateral raises you just completed. Drive
your shoulder blades together and maintain full range of motion.
These may get tough towards the last few sets so lighten up if need
be to ensure that you get all your reps with the correct rhythm.
Prone Rear Delt Raise on Incline Bench Video
6A. Banded Pull Apart
Ramp Up Sets​
: 1x10@30
Working Sets​
: 4x20@30
Coaching Notes​
: We are going to light a fire in your upper back here
with nothing but bands. This is a superset movement. Drive your hands
apart from one another for 20 reps of constant tension banded pull
aparts, and directly after those have a band ready for constant
tension face pulls for 20 more reps. This will be done with only a 30
second rest period between supersets here so fight the pain and get
your reps in at all costs.
Banded Pull Apart Video
6B. Banded Face Pull
Ramp Up Sets​
: 1x10/10@30
Working Sets​
: 4x20/20@30
Coaching Notes​
: Like the above notes reflect, get in 20 banded face
pulls with constant tension as soon as you have completed all 20 reps
of banded pull aparts in this superset. Make sure you are squeezing
your shoulder blades together and using your upper back without the
use of compensation or momentum generated from the body.
Banded Face Pull Video
109
7. Barbell Scrape the Rack Press
Ramp Up Sets​
: 2x5@45
Working Sets​
: 5x5@45
Coaching Notes​
: Back to the scrape the rack press. Same setup here
with the stays on the rack set at about chin height. Drive up
explosively and squeeze for a second at the top of the movement with
your head coming into slight flexion to accentuate the movement.
Barbell Scrape the Rack Press
8. Core Giant Set - The Pillar Killer
Ramp Up Sets​
: NONE
Working Sets​
: 1xAMRAP (As Many Reps As Possible)
Coaching Notes​
: Back to your favorite core finisher. This movement is
what I like to call, “The Pillar Killer” and has been a staple of my
quick and effective core finishers for upper body days. Read the
article below and check out the coaching notes and videos before
jumping into this challenge set. You are only doing this once so make
it count on every single movement.
The Pillar Killer Video
Article Reference​
:​
“4 Minutes to Core Strength” via Testosterone
Nation
110
DAY 3- Pull Emphasis Strength
TOTAL SETS: BACK 23
1. Single Arm Barbell Row
Ramp Up Sets​
: 4x8@60
Working Sets​
: 4x8@60
Coaching Notes​
: We are going with another single arm barbell row
variation here for our primer set. Stand parallel with the barbell
here to one side and grip down at the actual bar. This movement will
feel more familiar as it simulates a constant tension style row. Get
in a great core position and be sure your spine remains neutral at
all times. Get a nice stretch at the bottom of every rep and drive
your elbow and shoulder blade up to get full range of motion in a
pump like fashion.
Single Arm Barbell Row
2. Barbell Deadlift / Iso-Holds
Ramp Up Sets​
: 4x4@75 / NONE
Working Sets​
: 5x4@90 / Last Rep Iso-Holds 5-10 Seconds
Coaching Notes​
: We are sticking with the traditional straight bar
deadlift for the final phase of this program and working with 4 reps
per set for ramps and working sets. When you get to your working
sets, I want you to hold the last rep up, squeezing your glutes and
tensioning your grip and lats maximally for 10 full seconds, or as
long as you can if that number seems crazy. Work hard to recover in
the rest periods here.
Barbell Deadlift Video
111
3. Single Arm Pronated Dumbbell Row
Ramp Up Sets​
: 4x10@60
Working Sets​
: 4x10@60
Coaching Notes​
: We are going to put a little spin on the traditional
single arm dumbbell row here as we already trained this movement in
our primer set. Here’s the trick, go with a fully pronated grip and
turn this movement into an overhand rhomboid targeting strength
movement with the same stretch and pull as we usually do. This will
really help to bring your shoulder blade down and stretch out all
that musculature of the upper back, which is great for receiving a
novel training stimulus with simply just the flip of your grip.
Again, work off the rack in a split stance here.
Single Arm Pronated Dumbbell Row Video
4.Medium Grip Chin Up / Loaded Stretch
Ramp Up Sets​
: 2x5@60 / NONE
Working Sets​
: 5xAMRAP@60 / Loaded Lat Stretch 10 Seconds
Coaching Notes​
: Move your grip out a little from the last time you
did these last month and get into a medium grip. This is usually just
a little bit more narrow than the insides of your shoulders for
reference. Complete 5 working sets of as many reps as possible, and
when you fail to pull yourself up on your last rep, control the
movement on down and stay in this position for 10 seconds of loaded
lat stretching. Again, we are not hanging out on the ligaments here,
we should have full control of the shoulder and back musculature at
this point.
Medium Grip Chin Up Video
112
5. Seated Dumbbell Shrugs
Ramp Up Sets​
: 2x10@60
Working Sets​
: 5x10@60
Coaching Notes​
: We are moving to a seated position here, which means
that the dumbbells will be placed directly at your sides, different
from earlier in the program. Get your legs right next to each other
so you are not hitting your legs with the bells every rep. Once you
have the positioning down, I want you to hold for a full 3 seconds at
the top of every single rep to really build up some time under
tension which has shown great promise in trap development. Don’t
cheat here, get that full range of motion and go lighter if you need
to, which you probably will!
Seated Dumbbell Shrug Video
6. Dumbbell Cross Body Carry
Ramp Up Sets​
: 1x30@60
Working Sets​
: 4x30@60
Coaching Notes​
: I absolutely love the cross body loaded carry for so
many different reasons. Before we get into the specifics, remember
that each set consists of one round of 30 seconds with the left arm
in the up position, and an additional 30 seconds with the right arm
in the up position. You will complete both sides first then rest the
60 seconds. I want you to get a heavy dumbbell in your down hand, and
somewhat lighter of a dumbbell in the up hand. Just with any other
loaded carry, we are using short steps and perfect posture.
Dumbbell Cross Body Carry Video
7. OPTIONAL- LISS Walking
Ramp Up Sets​
: NONE
Working Sets​
: 1x30 Minutes
Coaching Notes​
: Walk off this workout for a maximum of 30 minutes of
low intensity steady state style cardio. Try to keep your heart rate
under 130 beats per minute here, this is not conditioning.
Incline Treadmill Walking Video
113
DAY 4- Lower Body Hypertrophy
TOTAL SETS: LEGS 30
1.Banded Pull Through
Ramp Up Sets​
: 3x8@45
Working Sets​
: 4x15@45
Coaching Notes​
: We are going to start off this secondary day a bit
lighter with banded pull throughs to spare the spine a bit and get us
primed for performance. Just the same as the other months in this
program, set up the band lower towards the ground and drive your hips
through into heavy extension with a 1-second tension with the glutes.
Get a nice pump because the next movement is quite challenging, and
you’ll need that extra hip grease!
Banded Pull Through Video
2. Front Squat-Back Squat Combo / Standing Quad Stretch
Ramp Up Sets​
: 2x8-8@60 / NONE
Working Sets​
: 5x8-8@60 / Standing Quad Stretch 30 Seconds Per Side
Coaching Notes​
: Work up to a nice working weight on front squats that
you can easily move for 10-12 reps. You will be completing 8 reps of
front squat, racking the bar, and going right back at 8 additional
reps of back squat with the same exact load. This is called a
front-back squat combo and it’s one hell of a movement. After you
complete your last working rep of back squat, stretch those quads out
in the standing quadriceps stretch for 30 seconds per side. All
squats should be done slow and under control with full range of
motion.
Front Squat/Back Squat Combo Video
Standing Quad Stretch
114
3.Dumbbell Split Squat
Ramp Up Sets​
: 2x10@45
Working Sets​
: 5x20@45
Coaching Notes​
: Back to the basics on this one. Get on level ground
with a split squat setup and crank out 20 reps per side with slow
constant tension reps. I want full range of motion here and great
core stabilization. Start off lighter, as the rest periods are only
45 seconds here so the cumulative pump and heart rate ramp will get
you if you start off too heavy. Rest only after both sides have been
completed.
Dumbbell Split Squat Video
4. Heavy Barbell RDL
Ramp Up Sets​
: 3x8@60
Working Sets​
: 5x8@60
Coaching Notes​
: When I say heavy, I mean heavy. How are you going to
go heavier? We are going to cut the range of motion and only bring
the barbell down a little below your knees on the eccentric and drive
up concentrically as hard as you can into full hip extension with a
1-second iso-hold at the glutes between each and every rep. You’ll be
surprised how much heavier you can load the top portion of this
movement when you aren’t focusing on the deep hamstring stretch as we
have been over the past few weeks.
Barbell RDL Video
5A. Banded Good Morning
Ramp Up Sets​
: 1x20@30
Working Sets​
: 6x35@30
Coaching Notes​
: This is a superset with bodyweight reverse hypers
with the ball setup. For the banded good mornings, I want you to hook
the band around your neck and under the feet just like the video
shows. Focus on stretching the hamstrings then coming back up and
driving your hips forward to tension the glutes. Keep these as smooth
115
as possible throughout the 35 rep working sets. Fight the urge to
cheat your movement.
Banded Good Morning Video
5B. Bodyweight Reverse Hyperextensions
Ramp Up Sets​
: 1x10@30
Working Sets​
: 6x20@30
Coaching Notes​
: The same setup here as earlier in the program with
the Physioball on top of the bench and you really focusing on driving
your legs up and squeezing your butt and controlling the lowering
portion of the movement. Go with 20 reps per working set here and
keep the rest periods to a strict 30 seconds between exercises on
this superset.
Bodyweight Reverse Hyperextensions Video
6.Standing Dumbbell Calf Raise
Ramp Up Sets​
: 2x10@30
Working Sets​
: 8x20@30
Coaching Notes​
: Get your feet hip width apart and toed out just
slightly. Drive up every rep on level ground and come right back
down. No holds on these as we have done previously. Get in 20 reps
this way and keep the rest periods short to elicit a huge cumulative
metabolic pump from the 8 sets of high reps you will be completing.
Standing Dumbbell Calf Raise Video
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7. OPTIONAL- Sprints
Ramp Up Sets​
: NONE
Working Sets​
: 10x30@60
Coaching Notes​
: Again, this is optional but if you want to get in a
little high intensity interval training this is the perfect time. If
you are in a commercial gym setting or have access to a treadmill hop
on and get sprinting. Otherwise, this can be completed outside. Just
remember to move slowly into your top end speed especially if you
haven’t run or sprinted in a while, no injuries here! Sprint for 30
seconds then literally rest without moving for 60 seconds to regain
your breath and legs. This will take you 15 minutes to get through so
maximize your time!
Treadmill Sprints Video
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DAY 5- Upper Body Hypertrophy
TOTAL SETS: CHEST 12 / BACK 12 / BICEPS 12 / TRICEPS 12
1. Dumbbell Bench Press
Ramp Up Sets​
: 3x12@60
Working Sets​
: 4x12@60
Coaching Notes​
: I want you to really work the bottom stretched
portion of this movement with constant tension. Work deeper and
deeper into a stretch at the bottom and drive out of the hold all the
way up without locking out at the top. These will have a few more
reps than usual so you may have to cut your weight back a bit. No
worries, remember, this is a primer set.
Dumbbell Bench Press Video
2. Slight Incline Barbell Bench Press
Ramp Up Sets​
: 3x10@60
Working Sets​
: 5x10@60
Coaching Notes​
: Go up a single notch on the adjustable bench and use
a normal grip width on the barbell for these. I want you to control
the bar down slowly to the chest, have a split second pause then
drive up under control to a 1-second lock out at the top. This rep
range is pretty tough with this rhythm so fight it and focus on your
shoulder position and stability. Be sure to get all reps here and
make sure they don’t get ugly towards the end of the 5 working sets.
Slight Incline Barbell Bench Press Video
118
3. Incline Dumbbell Fly
Ramp Up Sets​
: 2x10@45
Working Sets​
: 3x10@45
Coaching Notes​
: Back to the incline bench for dumbbell flyes. Get a
full range of motion and work that stretched position. Nothing fancy
here, I want you to just stretch out those pecs under loading and get
into a new range of motion deeper with every single set.
Incline Dumbbell Fly Video
4. Single Arm Barbell Meadows Row
Ramp Up Sets​
: 3x12@60
Working Sets​
: 4x12@60
Coaching Notes​
: Full range of motion on these accentuating the
stretch portion of the movement at the bottom and driving up with the
elbow and shoulder blade to get a pump like motion through 12 reps.
Again, these are higher rep sets so be sure that your range doesn’t
suffer.
Single Arm Barbell Meadows Row
5.Single Arm Dumbbell Row with Rest Pause / Last Set Challenge Set
Ramp Up Sets​
: 2x8@60 / NONE
Working Sets​
: 4x8@60 / Last Set Challenge Set
Coaching Notes​
: Now that we are primed and ready to go, we are again
going to change up a variable in this dumbbell row staple. Setup the
same as you have been on the rack or elevated surface with a split
stance. The only difference here is that you are coming to a dead
stop every single rep, meaning that the dumbbell will come in contact
with the ground between every rep and you will be pulling from a
stand still. On the last working set, you are going to go crazy and
get as many reps as you possibly can, challenging everything that you
physically and mentally have. Get your number for the first side,
rest a minute and get that same number for the opposite side on this
challenge set. Don’t back down.
Single Arm Dumbbell Row Video
119
6. Medium Grip Pull-Up / Loaded Stretch
Ramp Up Sets​
: 2x5@60 / NONE
Working Sets​
: 4x8@60 / Loaded Lat Stretch 20 Seconds
Coaching Notes​
: Back to overhand pull ups here. I want you to get
into a medium grip width and using a weight (or band assistance) that
allows you to get a hard 8 reps in on every working set. On the last
rep of every set, I want you to hold onto the bar and stretch the
lats for 20 seconds. Keep the shoulders in perfect position and put
the stretch through the muscles, not the joints.
Medium Grip Pull-Up Video
7A. BFR Dumbbell Hammer Curl
Ramp Up Sets​
: NONE
Working Sets​
: 8x20@15
Coaching Notes​
: You are going to be wrapping your upper arms and
doing a superset with hammer curls with dumbbells and dips between
benches. For the hammer curls, keep it very light and try to squeeze
your biceps and forearms as hard as you can at the top of every
single rep. Get a pump going! Move right into the next exercise.
BFR Instructional Video
Dumbbell Hammer Curl Video
120
7B. BFR Dips b/w Benches
Ramp Up Sets​
: NONE
Working Sets​
: 8x8@15
Coaching Notes​
: I want you to move nice and slow putting all the
tension on the triceps when you are setup with your hands on benches.
Bend your knees a bit and get your chest up and torso as vertical as
possible. As we drop the chest down, this becomes too chest-centric
and it loses its efficacy as a triceps builder. Slow and controlled,
shallow reps here. I almost want a pseudo iso-hold with the triceps.
Remember you have wraps on, so don’t be a hero on the first couple of
sets, you have to make it through all 8 rounds of this superset.
BFR Instructional Video
Dips b/w Benches Video
8A. OPTIONAL- Alternating Overhead Med Ball Slam
Ramp Up Sets​
: 1x10@15
Working Sets​
: 6x20@15
Coaching Notes​
: You will be slamming overhead style again with
alternating form. I want 10 slams per side here and a 15 second rest
period before moving onto the med ball chest press. Be explosive and
get that heart rate up as this is conditioning!
Alternating Overhead Med Ball Slam Video
8B.OPTIONAL- Med Ball Chest Press
Ramp Up Sets​
: 1x10@15
Working Sets​
: 6x20@15
Coaching Notes​
: This is the second movement in this superset. The
deadened balls work the best on these but anything will due if you
are strapped for equipment. These are continuous and fast twitch, so
throw it through the ground! Bend over with your chest facing the
ground and press the ball as fast and twitchy as you can into the
ground. These are continuous reps so catch it and press again for the
prescribed amount of reps.
Med Ball Chest Press Video