Most epic program
For hypertrophy you want to do exercises with reps between 5-8 for compound and stronger
exerises and 10-15 reps for those lighter to make definition.
Example:
WAR WORKI
WEE
EXERCISE M UP NG
K1
SETS SETS
FUL
L
BOD
Y
REPS
LOA RP
D E
REST
SUBSTITUT SUBSTITUT
ION
ION
OPTION 1 OPTION 2
HACK
SQUAT
(HEAVY)
2-3
1
4-6
89
~3
MINS
MACHINE
SQUAT
LEG PRESS
HACK
SQUAT
(BACK
OFF)
0
1
8-10
89
~3
MINS
MACHINE
SQUAT
LEG PRESS
~2
MINS
INCLINE
MACHINE
PRESS
INCLINE
SMITH
MACHINE
PRESS
INCLINE
DB PRESS
2
2
8-10
89
SEATED
HAMSTRI
NG CURL
1
1
10-12
10
~1.5MI NORDIC LYING LEG
NS
HAM CURL
CURL
NOTES
Focus on
strength
here.
Each
week
add
weight
or reps.
Keep
form
consisten
t.
Drop the
weight
back and
focus on
controlli
ng the
negative.
Smooth
and
consisten
t rep
tempo.
Sink the
dumbbell
s as low
as you
comforta
bly can.
Do
seated if
available.
Otherwis
e do.
Lying Leg
Curl or
Nordic
Ham
Curl.
T-BAR
ROW
1
2
10-12
CHESTSUPPORTE
9- ~1.5MI HELMS DB
D
10
NS
ROW
MACHINE
ROW
DB BICEP
CURL
1
1
12-15
(drops
et)
10
~1.5MI
NS
EZ BAR
CURL
CABLE EZ
CURL
DB
LATERAL
RAISE
1
1
12-15
(drops
et)
10
~1.5MI
NS
CABLE
LATERAL
RAISE
MACHINE
LATERAL
RAISE
Squeeze
your
shoulder
blades at
the top,
control
the
weight.
Dropset:
perform
12-15
reps,
drop the
weight
by ~50%,
perform
an
additiona
l 12-15
reps.
Palms
start
neutral
at the
bottom
and
supinate
(palms
up) as
you curl.
Do both
arms at
the same
time.
Dropset:
perform
12-15
reps,
drop the
weight
by ~50%,
perform
an
additiona
l 12-15
reps.
Raise the
dumbbell
s "out"
not "up",
mind
CABLE
CRUNCH
0
1
12-15
(drops
et)
muscle
connecti
on with
middle
fibers.
Dropset:
perform
12-15
reps,
drop the
weight
by ~50%,
PLATE- perform
~1.5MI MACHINE
10
WEIGHTED an
NS
CRUNCH
CRUNCH additiona
l 12-15
reps.
Round
your
back as
you
crunch.
SUGGESTED 1-2 REST DAYS