SECTION 1: Introduction
4
WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING
4
WHAT IS FUNCTIONAL HYPERTROPHY
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
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
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)
2)
3)
4)
5)
6)
Squat
Hip Hinge
Lunge
Upper Body Press
Upper Body Pull
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.
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
● Ramp Up
● Ramp UP
● Working
Set 1 – 3x10@30 with 50
Set 2 – 3x10@30 with 65
Set 3 – 3x10@30 with 85
Sets 1-3 – 3x10@30 with
pounds
pounds
pounds
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
static stretching before a big training day is less
there are still some serious gains to be had out of
(that is, if you know when and how to strategically
agree. Sure,
than ideal, but
static stretching
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
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!!
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#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
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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.
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#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!
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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
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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
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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
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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
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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,
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
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
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
with the 1-second hold, then on the 10th 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
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
remember, you earned this! Think of this phase as the 4th 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
end load that is challenging. On the 4th 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
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
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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