10 WEEK MEN'S
PROGRAM
JPG COACHING X FITWITHBREN
TABLE OF
CONTENTS
02
03
PROGRAM EXPLAINED
04
PHASES EXPLAINED
05
WARM UP
06
READING TEMPO
07
NEURAL PHASE
10
HYPERTROPHY PHASE 1
12
HYPERTROPHY PHASE 2
14
CARDIO
15
NUTRITION
16
CUT, MAINTAIN, OR BULK?
17
QUANTIFYING PROGRESS
18
SUPPLEMENTS
19
EXERCISE ALTERNATIVES
20
FAQ'S
22
DISCLAIMER
23
CALORIE CALCULATOR
PROGRAM
EXPLAINED
4 WEEKS STRENGTH, 6 WEEKS
HYPERTROPHY
This is a 10 week program that will work very well
for beginner to intermediate lifters. Advanced
trainees can also run this program effectively if it
fits their current goals. While it is difficult to say
exactly who is a beginner to intermediate, this
typically covers lifters within their first 0-3 years
of training. I say it is difficult since the length of
time where real effective work is being done
within those years will vary from person to person.
If you’re not sure where you fall, you’re likely within
that beginner to intermediate range.
The first 4 weeks of the program is a strength
focused phase to help potentiate the following 6
week hypertrophy phase. We will be utilizing the
same exercises in each phase; however, the rep
ranges, tempo, rest times and proximity to failure
may differ.
Acclimation: a short period of time
dedicated to general adaptation to the
program.
Strength/Neural Phase: a period of
time in the program that is dedicated
to both neural adaptation/strength
building. Although you may feel inclined
to skip over this phase and jump into
hypertrophy, the neural phase is critical
for improving neurological efficiency.
Hypertrophy Phase: the portion of a
program that is dedicated to increasing
muscle mass.
for best results and full context, read the entirety of the program before starting
03
PHASES
EXPLAINED
First 4 weeks: neural phase
Use the first week of the program to acclimate and get used to the layout of the split and exercise execution.
Throughout the entirety of the 4 week neural phase, you will not be training to failure for your heavy compound
movements (Multi Joint Exercises) as this portion of the program is strength focused. For those familiar with RPE, try
to stick to RPE 7-8. If you are not familiar with RPE, then base it off of your rep speed. Once you get to the point
where your rep speed has slowed significantly despite pushing as hard as you can, then you know you’re getting
close to failure. For the compound movements, you should aim to stop a rep or two before you hit a rep where you
really have to grind with a VERY slow rep speed. You may accidentally hit that point or even hit failure. Don’t stress it
if you do. It’s better to accidentally go over than consistently be under. Use that experience to better gauge your
sets for the next session.
For your isolation movements (Single Joint Exercises) if you are familiar with RPE, you can train those between RPE
8-9.5. If you are not familiar with RPE, then you’d be pushing to the point where your rep speed gets very slow
despite maximum effort. I would still be more conservative with your intensity during the early sets. However, since
these are isolation movements, it matters a bit less if you accidentally hit failure. So you can push yourself a bit
harder on the final set. If your rep speed still feels fast, then go for another rep. If the rep is a slow grind then you
should end the set there. Don’t worry you’ll be training to failure plenty during the hypertrophy phase!
For the full 4 weeks of this phase you will be moving through the sets as follows. You will use an ascending load and
descending reps as you move through your working sets. This means you should start with the higher end of the rep
range and increase the weight as you work up to your last set. So your last set will end up being your heaviest set
with the least amount of reps.
LAST 6 weeks: HYPERTROPHY phase
This phase of the program will solely be focused on building muscle. This means you will be working at a
closer proximity to failure as well as training to failure. The first week of the program you can work at
higher intensities similar to what you were doing for the isolation movements during the neural phase but I
would not train to failure just yet. The following weeks, is when you will start pushing to failure. Make sure
when you are pushing to failure that your form does not regress. You will also be using an ascending load
and descending reps during this training phase. In this case however your second to last set will end up
being your heaviest. Then on the very last set, drop the weight 10-20% and push to failure.
Learning RPE properly takes a lot of time training to failure so don’t worry about it if you’re not
already proficient.
Once you’re able to do a weight for the full rep range, you should increase the load.
You should always be aiming to best your previous session in terms of weight or reps.
If technique was sloppy, then I would stay at the same weight or decrease till you’re able to perform
the movement with good form.
03
WARM UP
The best warm up you can do is lighter sets with your main movements. This
is how I warm up for all of my training sessions.
If you were very sedentary leading up to your workout, you can do a 10
minute light walk prior to your warm up sets. Nothing crazy 2-3.5 Speed if
using a treadmill.
For warm up sets do 2-3 ramp ups as needed. Make sure you’re picking
the weight appropriately as we are not going to failure.
First set do 10-15 reps emphasizing the stretch and hard contraction.
Control the eccentric and throw in 1s pauses where the muscle is most
contracted and stretched.
The next ramp up set should be closer to your first set working weight and
rep range. Start using the same tempo as your working sets. If you need to
you can do another ramp up set or do your first working set. I would rest
around 1min between the ramp up sets, then 2 minutes before you hit
your first working set.
As you move through the workout you will be warmed up from the earlier
exercises so you should only need to do 1 ramp up set or none before
getting into your working sets.
Use your best judgment for the # of ramp up sets you may need.
READING
TEMPO
TEMPO REFERS TO THE PACE THAT EACH PORTION OF A MOVEMENT IS PERFORMED AT.
TEMPO IS TYPICALLY DEPICTED WITH 4 NUMBERS, FOR EXAMPLE: 3-1-1-0
ECCENTRIC
CONCENTRIC ISOMETRIC
The first number, 3, refers to the speed (in
seconds) at which one would perform the
eccentric portion of the movement. The eccentric
portion of a movement is the portion in which the
muscle is lengthening. In the case of a squat, the
eccentric portion would be when the individual is
lowering the weight down into the squat. Given
the above tempo, the individual would descend
into the squat over a 3 second timespan.
The fourth number refers to the
isometric that follows the concentric
portion of the movement. In a squat
this is 0 because once the individual
rises from the squatting position, they
will brace and lower into the squat
position immediately after each rep is
completed. This isometric hold is most
common in movements that load the
muscle in the shortened position. For
example, in a tricep extension, the
tempo could be 1-0-1-2. The eccentric
and concentric portions are fairly
quick, but at the end of the concentric,
when the arm is fully extended, the
isometric is held for 2 seconds.
ECCENTRIC ISOMETRIC
The second number refers to the post-eccentric
isometric. Isometrics are essentially a ‘hold.’ In an
isometric, the muscle contracts with little to no
movement in the muscle (neither lengthening or
shortening). At the bottom of the squat, the glutes
and quads are lengthened, but not moving. Using
the tempo above, the individual will hold this
position for 1 second.
CONCENTRIC
The third number refers to the
concentric portion of the movement when the muscle shortens. In this
scenario, this number refers to when
the individual lifts the weight up from
the bottom of the squat.
A PAUSE AFTER THE MUSCLE LENGTHENS
A PAUSE AFTER THE MUSCLE SHORTENS
POST ECCENTRIC HOLD POST CONCENTRIC HOLD
3-1-1-0
ECCENTRIC
WHEN THE MUSCLE LENGTHENS.
EX. LOWERING INTO SQUAT
CONCENTRIC
WHEN THE MUSCLE SHORTENS.
EX. RISING FROM SQUAT
NEURAL PHASE
WEEKS 1-4
WEEKLY TRAINING
LAYOUT
UPPER
LOWER
REST
CHEST/BACK
DELT/ARMS + LOWER
REST
REST
KEY TERMS
NEGATIVES/ECCENTRIC: The portion of the movement the muscle is being stretched. Ex. Down in a squat, lowering weight
on bench press, the bar going up on a pulldown.
ISOMETRIC: Pausing and holding while still exerting force to maintain that position when the muscle is most
flexed/contracted or fully lengthened/stretched
DROP SET: Doing the prescribed rep range then lowering the weight 20-30% and continuing the set to failure
without rest
SUPERSET: Doing another exercise immediately following another with no rest
Gradual increase of stress placed on the body through training. Adding weight and reps are ways
PROGRESSIVE OVERLOAD: to implement progressive overload.
UPPER
TEMPO
SETS x REPS
REST
FLAT DB BENCH
3-1-1-0
4 x 3-5
3-5 m
BILATERAL CLAVICULAR (UPPER)
CABLE PRESS
2-0-1-1
3 x 8-10
3m
T BAR ROW
2-0-1-1
HAND HEIGHT CABLE LATERAL
RAISE
2-0-1-1
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
4 x 3-5
4 x 8-12
3-5 m
2-3m
1-0-1-2
3 x 8-10
2m
SEATED SUPINATED DB CURLS
2-0-1-0
3 x 8-10
2-3m
LOWER
TEMPO
SETS x REPS
REST
LEG PRESS OR STANDING CALF
RAISE
3-2-1-2
4 x 6-10
2-3 m
HACK/PENDULUM SQUAT
3-1-1-0
4 x 3-5
3-5 m
BILATERAL LEG PRESS
LEG EXTENSIONS
GYM GEAR
3-0-1-0
1-0-1-2
3 x 6-8
3 x 8-10
3-5 m
2-3 m
Lifting Straps:
Lifting Belt:
Knee Sleeves:
Elbow Sleeves:
Hip Thrust Pad:
D Handles or
Angles90Grips:
DESCRIPTION
WEEK
Traps driven into the bench with only a slight
arch. Keep feet planted and glutes engaged.
Press upper arm in towards the mid line of the
chest. Do not press with flared elbows, tuck in
to around 45deg to better leverage the pecs
1
2
3
4
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle.
Use a chest supported machine driving the
upper arm back at a 45deg angle. As the arms
pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad.
Set the cable up around hand height and cross
over behind you. Raise in the scapular plane.
Cue reaching out as you raise. Yes it is fine to
come up higher than shoulder height.
ESSENTIAL, I like Versa Gripps but most major
brands are fine. Use when your grip fails
Optional. Inzer, SBD, Pioneer
Optional. Strong SBD
Optional. Strong SBD
Optional. Amazon
Code: JPGCOACHING
REPS
WEIGHT
NOTES
REPS
WEIGHT
NOTES
1
2
3
4
1
2
3
4
1
2
3
4
Keep the upper arms fixed in place. You do not
have to pin them to your side, you can allow
them to flare naturally. Slightly retract the
scapula for stability. Use a long rope that
allows you to extend fully in line with the
elbows. If your gym has none you can use two
shorter ropes pulled through. If you have
access to dual cables then you can do cross
cable extensions.
1
2
3
4
Seated with the seat at 90deg. Keep the upper
arm fixed in place. Focus on driving the
forearms up towards the bicep actively flexing.
Control the descent. Dont spend a bunch of
time at the bottom though as theres minimal
tension there.
1
2
3
4
DESCRIPTION
WEEK
Toes pointed straight ahead. Lower yourself
with control (no bouncing) getting a good
stretch. Actively flexing the tibialis anterior
can help. (front shin muscle) Then drive up
through your toes thinking about pulling your
calf to your knee.
1
2
3
4
For more quad bias focus on maximizing knee
flexion. Place feet as low on the platform as
you can without heels lifting. If your low
back/hips get pulled forward off the pad at
the bottom of the squat your feet are too high
on the platform. Brace and maintain a neutral
spine
1
2
3
4
Low-Mid platform foot placement. Feet
slightly outside of hip width. We'll get a bit
more quad and adductor out of this. The more
knee flexion you get the more quads will be
worked. Brace, Pull yourself into the seat and
don't allow your hips/low back to lift off the
seat. Make sure knees are tracking in line with
toes.
1
2
3
4
Line your knees up with the axis of rotation of
the machine. Sit back and pull yourself into
the seat. Feet neutral or toes pointed up
towards your head. Legs should not be
rotating as you extend if set up properly. Make
sure knees are tracking in line with toes.
1
2
3
4
MEN'S NEURAL PHASE
CHEST/BACK
TEMPO
SETS x REPS
REST
INCLINE DB BENCH
3-1-1-0
4 x 4-7
3-5m
BILATERAL STERNAL (MID PEC)
CABLE PRESS
2-0-1-1
3 x 8-10
3m
SEATED LAT BIAS ROW
2-0-1-0
3 x 4-7
3-4m
LAT BIAS PULLDOWN
3-0-1-0
3 x 6-8
3m
UPPER BACK ROW
2-0-1-0
2 x 6-8
3m
TEMPO
SETS x REPS
REST
DB CHEST SUPPORTED Y RAISE
1-0-1-1
2 x 8-12
10-15s
CHEST SUPPORTED DB LATERAL
RAISE
1-0-1-0
2 x 8-10
3m
1-0-1-2
3 x 8-10
2m
FACEAWAY CABLE CURLS
2-0-1-1
3 x 8-10
2m
SEATED HAMSTRING CURLS
2-0-1-1
2 x 8-10
2-3 m
STIFF LEG HAMSTRING BIAS OR
DB/BB/TRAP BAR RDL
3-2-1-0
3 x 4-7
3-5m
ARMS + LOWER B
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
DESCRIPTION
WEEK
Bench height set to 45deg. Press from 45deg
upper arm angle not 90deg flared out to the
shoulders. Minimize any arch. If the ground is
too far causing you to arch, trying to reach it
with your feet you can put plates or dumbbells
under your feet. Control the eccentric then
drive the upper arms towards the middle of
the clavicles.
1
2
3
4
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle.
1
2
3
4
Throw some d handles onto a bar around torso
width so you're able to drive down in line with
the sides of your torso. Lean back
slightly/scoot back in the seat so your
starting arm position is at around 120deg
shoulder flexion. Maintain a neutral spine.
Drive upper arms down and back with a
neutral grip.
1
2
NOTES
REPS
WEIGHT
NOTES
3
4
1
2
3
4
DESCRIPTION
WEEK
Set the seat back to around 30 degs. Raise in
the scapular plane 30-45 deg forward of the
shoulder with the palms facing down. We want
a strong contraction on the middle delt. Keep
your chest pinned to the bench. Superset the
below exercise using the same weight.
1
2
3
4
Set the seat back to 70-80deg so you have a
slight lean forward. Raise in the scapular plane
30-45 deg forward of the shoulder with the
palms facing down. Keep your chest pinned to
the bench. Don't worry if you cant get as high
as the Y raises. I expect you to fail in the mid
range.
1
2
3
4
Keep the upper arms fixed in place. You do not
have to pin them to your side, you can allow
them to flare naturally. Slightly retract the
scapula for stability. Use a long rope that
allows you to extend fully in line with the
elbows. If your gym has none you can use two
shorter ropes pulled through. If you have
access to dual cables then you can do cross
cable extensions.
WEIGHT
1
2
3
4
Use an attachment with a neutral grip that
allows you to keep the arms tight into the side
of the body. If none you can throw d handles
onto a straight/ez bar to fashion one. Lean the
torso as needed so the shoulder is flexed
90deg (upper arm around shoulder height).
Maintain a neutral spine then drive the upper
arm down and back.
You can use any chest supported row with
pronated handles where you're driving the
upper arm back at a 70-90deg angle. As the
arms pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad. .
REPS
1
2
3
4
Set the cable 2-3 notches lower than hand
height. Step forward so the cable is behind you
just slightly off from in line with the hands.
Keep the upper arms fixed in place as you curl.
Think about bringing the forearm to the bicep
actively flexing.
1
2
3
4
Push/Pull yourself into the seat depending on
if your machine has shin pads or a thigh pad to
secure you. Feet should be neutral or toes
pointed up towards your head. Actively flex
the hamstrings and dont shoot out of the
starting position with the calves. Hard flex
then control the eccentric.
1
2
3
4
Only a slight bend in the knees 5-10deg. Brace
then initiate and follow through the whole rep
by sending the hips back. Slightly tuck the
chin. Only go down as far as you're able to
push the hips back. Drive the hips back
through the come up.
1
2
3
4
IMPORTANT!
AT THE END OF THE 4 WEEK NEURAL PHASE YOU HAVE THE OPTION TO REMOVE
THE PAUSES THAT ARE PROGRAMMED IN FOR COMPOUND (MULTI JOINT)
MOVEMENTS ON THE LAST WEEK. THIS WILL ALLOW YOU TO PUSH A BIT MORE
WEIGHT AND END THE STRENGTH PHASE WITH SOME WEIGHT & REP PRS. THIS
IS ONLY IF YOU ALREADY FEEL VERY COMFORTABLE WITH HITTING THE
EXERCISES WITH THE PRESCRIBED TEMPO AND REP RANGES.
IF YOU ARE STILL WORKING ON IMPROVING YOUR TECHNIQUE AND FOLLOWING
THE TEMPO, WE RECOMMEND YOU STICK TO PERFORMING THE PAUSES FOR
ALL MOVEMENTS. DON’T WORRY, THIS WILL BE BETTER FOR YOUR PROGRESS IN
THE LONG RUN IF YOUR TECHNIQUE STILL NEEDS WORK!
HYPERTROPHY PHASE ONE
WEEKS 5-8
WEEKLY TRAINING
LAYOUT
UPPER
LOWER
REST
CHEST/BACK
DELT/ARMS + LOWER
REST
REST
KEY TERMS
NEGATIVES/ECCENTRIC: The portion of the movement the muscle is being stretched. Ex. Down in a squat, lowering weight
on bench press, the bar going up on a pulldown.
ISOMETRIC: Pausing and holding while still exerting force to maintain that position when the muscle is most
flexed/contracted or fully lengthened/stretched
DROP SET: Doing the prescribed rep range then lowering the weight 20-30% and continuing the set to failure
without rest
SUPERSET: Doing another exercise immediately following another with no rest
Gradual increase of stress placed on the body through training. Adding weight and reps are ways
PROGRESSIVE OVERLOAD: to implement progressive overload.
UPPER
TEMPO
SETS x REPS
REST
FLAT DB BENCH
3-1-1-0
4 x 6-8
3-4m
BILATERAL CLAVICULAR (UPPER)
CABLE PRESS
2-0-1-1
3 x 8-10
3m
T BAR ROW
2-0-1-1
4 x 6x8
3-4m
HAND HEIGHT CABLE LATERAL
RAISE
2-0-1-1
4 x 8-12
2-3m
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
1-0-1-2
3 x 8-10
2-3m
SEATED SUPINATED DB CURLS
INTO HAMMER CURLS
2-0-1-0
2 x 8-10
3m
LOWER
TEMPO
SETS x REPS
REST
LEG PRESS OR STANDING CALF
RAISE
3-2-1-2
4 x 8-12
2-3m
3-1-1-0
4 x 6-8
3-4m
BILATERAL LEG PRESS
3-0-1-0
3 x 8-10
3m
LEG EXTENSIONS
1-0-1-2
3 x 8-10
2-3m
HACK/PENDULUM SQUAT
GYM GEAR
Lifting Straps:
Lifting Belt:
Knee Sleeves:
Elbow Sleeves:
Hip Thrust Pad:
D Handles or
Angles90Grips:
DESCRIPTION
WEEK
Traps driven into the bench with only a slight
arch. Keep feet planted and glutes engaged.
Press upper arm in towards the mid line of the
chest. Do not press with flared elbows, tuck in
to around 45deg to better leverage the pecs
1
2
3
4
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle.
Use a chest supported machine driving the
upper arm back at a 45deg angle. As the arms
pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad.
Set the cable up around hand height and cross
over behind you. Raise in the scapular plane.
Cue reaching out as you raise. Yes it is fine to
come up higher than shoulder height.
Keep the upper arms fixed in place. You do not have
to pin them to your side, you can allow them to
flare naturally. Slightly retract the scapula for
stability. Use a long rope that allows you to extend
fully in line with the elbows. If your gym has none
you can use two shorter ropes pulled through. If
you have access to dual cables then you can do
cross cable extensions.
Seated with the seat at 90deg. Keep the upper arm
fixed in place. Focus on driving the forearms up
towards the bicep actively flexing. Control the
descent. Dont spend a bunch of time at the bottom
though as theres minimal tension there. As soon as
you hit failure do Hammer Curls to failure with the
same weight.
ESSENTIAL, I like Versa Gripps but most major
brands are fine. Use when your grip fails
Optional. Inzer, SBD, Pioneer
Optional. Strong SBD
Optional. Strong SBD
Optional. Amazon
Code: JPGCOACHING
REPS
WEIGHT
NOTES
REPS
WEIGHT
NOTES
1
2
3
4
1
2
3
4
1
2
3
4
1
2
3
4
1
2
3
4
DESCRIPTION
WEEK
Toes pointed straight ahead. Lower yourself
with control (no bouncing) getting a good
stretch. Actively flexing the tibialis anterior
can help. (front shin muscle) Then drive up
through your toes thinking about pulling your
calf to your knee.
1
2
3
4
For more quad bias focus on maximizing knee
flexion. Place feet as low on the platform as
you can without heels lifting. If your low
back/hips get pulled forward off the pad at
the bottom of the squat your feet are too high
on the platform. Brace and maintain a neutral
spine
1
2
3
4
Low-Mid platform foot placement. Feet
slightly outside of hip width. We'll get a bit
more quad and adductor out of this. The more
knee flexion you get the more quads will be
worked. Brace, Pull yourself into the seat and
don't allow your hips/low back to lift off the
seat. Make sure knees are tracking in line with
toes.
1
2
3
4
Line your knees up with the axis of rotation of
the machine. Sit back and pull yourself into
the seat. Feet neutral or toes pointed up
towards your head. Legs should not be
rotating as you extend if set up properly. Make
sure knees are tracking in line with toes.
1
2
3
4
MEN'S HYPERTROPHY PHASE 1
CHEST/BACK
TEMPO
SETS x REPS
REST
INCLINE DB BENCH
3-1-1-0
4 x 6-10
3-4m
BILATERAL STERNAL (MID PEC)
CABLE PRESS
2-0-1-1
3 x 8-10
3m
SEATED LAT BIAS ROW
2-0-1-0
3 x 8-10
3m
LAT BIAS PULLDOWN
3-0-1-0
3 x 8-12
2-3m
UPPER BACK ROW
2-0-1-0
2 x 8-12
2-3m
TEMPO
SETS x REPS
REST
DB CHEST SUPPORTED Y RAISE
1-0-1-1
2 x 8-12
10-15s
CHEST SUPPORTED DB LATERAL
RAISE
1-0-1-0
2 x 8-10
2-3m
1-0-1-2
3 x 8-10
2m
FACEAWAY CABLE CURLS
2-0-1-1
3 x 8-10
2m
SEATED HAMSTRING CURLS
2-0-1-1
2 x 8-10
2-3 m
STIFF LEG HAMSTRING BIAS OR
DB/BB/TRAP BAR RDL
3-1-1-0
3 x 6-10
3-4m
ARMS + LOWER B
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
DESCRIPTION
WEEK
Bench height set to 45deg. Press from 45deg
upper arm angle not 90deg flared out to the
shoulders. Minimize any arch. If the ground is
too far causing you to arch trying to reach it
with your feet you can put plates or dumbbells
under your feet. Control the eccentric then
drive the upper arms towards the middle of
the clavicles.
1
2
3
4
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle.
1
2
3
4
Throw some d handles onto a bar around torso
width so you're able to drive down in line with
the sides of your torso. Lean back
slightly/scoot back in the seat so your
starting arm position is at around 120deg
shoulder flexion. Maintain a neutral spine.
Drive upper arms down and back with a
neutral grip.
1
2
3
4
NOTES
REPS
WEIGHT
NOTES
1
2
3
4
DESCRIPTION
WEEK
Set the seat back to around 30 degs. Raise in
the scapular plane 30-45 deg forward of the
shoulder with the palms facing down. We want
a strong contraction on the middle delt. Keep
your chest pinned to the bench.
1
2
3
4
Set the seat back to 70-80deg so you have a
slight lean forward. Raise in the scapular plane
30-45 deg forward of the shoulder with the
palms facing down. Keep your chest pinned to
the bench. Don't worry if you cant get as high
as the Y raises. I expect you to fail in the mid
range.
1
2
3
4
Keep the upper arms fixed in place. You do not
have to pin them to your side, you can allow
them to flare naturally. Slightly retract the
scapula for stability. Use a long rope that
allows you to extend fully in line with the
elbows. If your gym has none you can use two
shorter ropes pulled through. If you have
access to dual cables then you can do cross
cable extensions.
WEIGHT
1
2
3
4
Use an attachment with a neutral grip that
allows you to keep the arms tight into the side
of the body. If none you can throw d handles
onto a straight/ez bar to fashion one. Lean the
torso as needed so the shoulder is flexed
90deg (upper arm around shoulder height).
Maintain a neutral spine then drive the upper
arm down and back.
You can use any chest supported row with
pronated handles where you're driving the
upper arm back at a 70-90deg angle. As the
arms pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad. LAST SET- Drop set once to failure.
REPS
1
2
3
4
Set the cable 2-3 notches lower than hand
height. Step forward so the cable is behind you
just slightly off from in line with the hands.
Keep the upper arms fixed in place as you curl.
Think about bringing the forearm to the bicep
actively flexing.
1
2
3
4
Push/Pull yourself into the seat depending on
if your machine has shin pads or a thigh pad to
secure you. Feet should be neutral or toes
pointed up towards your head. Actively flex
the hamstrings and dont shoot out of the
starting position with the calves. Hard flex
then control the eccentric.
1
2
3
4
Only a slight bend in the knees 5-10deg. Brace
then initiate and follow through the whole rep
by sending the hips back. Slightly tuck the
chin. Only go down as far as you're able to
push the hips back. Drive the hips back
through the come up.
1
2
3
4
HYPERTROPHY PHASE TWO
WEEKS 9-10 THIS PHASE INCLUDES ADDED TRAINING INTENSITIES
WEEKLY TRAINING
LAYOUT
UPPER
LOWER
REST
CHEST/BACK
DELT/ARMS + LOWER
REST
REST
UPPER
FLAT DB BENCH
BILATERAL CLAVICULAR (UPPER)
CABLE PRESS
KEY TERMS
NEGATIVES/ECCENTRIC: The portion of the movement the muscle is being stretched. Ex. Down in a squat, lowering weight
on bench press, the bar going up on a pulldown.
ISOMETRIC: Pausing and holding while still exerting force to maintain that position when the muscle is most
flexed/contracted or fully lengthened/stretched
DROP SET: Doing the prescribed rep range then lowering the weight 20-30% and continuing the set to failure
without rest
SUPERSET: Doing another exercise immediately following another with no rest
Gradual increase of stress placed on the body through training. Adding weight and reps are ways
PROGRESSIVE OVERLOAD: to implement progressive overload.
TEMPO
3-1-1-0
2-0-1-1
SETS x REPS
4 x 6-8
3 x 8-10
Lifting Straps:
Lifting Belt:
Knee Sleeves:
Elbow Sleeves:
Hip Thrust Pad:
D Handles or
Angles90Grips:
REST
DESCRIPTION
WEEK
3-4m
Traps driven into the bench with only a slight
arch. Keep feet planted and glutes engaged.
Press upper arm in towards the mid line of the
chest. Do not press with flared elbows tuck in
to around 45deg to better leverage the pecs
1
2
3
4
3m
T BAR ROW
2-0-1-1
4 x 6x8
3-4m
HAND HEIGHT CABLE LATERAL
RAISE
2-0-1-1
4 x 8-12
2-3m
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
GYM GEAR
1-0-1-2
3 x 8-10
2m
SEATED SUPINATED DB CURLS
INTO HAMMER CURLS
2-0-1-0
2 x 8-10
3m
LOWER
TEMPO
SETS x REPS
REST
LEG PRESS OR STANDING CALF
RAISE
3-2-1-2
4 x 8-12
2-3m
HACK/PENDULUM SQUAT
3-1-1-0
4 x 6-8
3-4m
BILATERAL LEG PRESS
3-0-1-0
3 x 8-10
3m
LEG EXTENSIONS
1-0-1-2
3 x 8-10
2-3m
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle.
Use a chest supported machine driving the
upper arm back at a 45deg angle. As the arms
pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad. LAST SET- Drop set once to failure.
Set the cable up around hand height and cross
over behind you. Raise in the scapular plane.
Cue reaching out as you raise. Yes it is fine to
come up higher than shoulder height. LAST
SET- As soon as you finish the set drop the
cables down to the lowest notch and do
another set to failure. You should fail around
the mid-short range this time.
ESSENTIAL, I like Versa Gripps but most major
brands are fine. Use when your grip fails
Optional. Inzer, SBD, Pioneer
Optional. Strong SBD
Optional. Strong SBD
Optional. Amazon
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REPS
WEIGHT
NOTES
REPS
WEIGHT
NOTES
1
2
3
4
1
2
3
4
1
2
3
4
Keep the upper arms fixed in place in line with
your torso. You do not have to pin them to
your side you can allow them to flare
naturally. Slightly retract the scapula for
stability. Use a long rope that allows you to
extend fully in line with the elbows. If your
gym has none you can use two shorter ropes
pulled through.
1
2
3
4
Seated with the seat at 90deg. Keep the upper arm
fixed in place. Focus on driving the forearms up
towards the bicep actively flexing. Control the
descent. Dont spend a bunch of time at the bottom
though as theres minimal tension there. As soon as
you hit failure do Hammer Curls to failure with the
same weight.
1
2
3
4
DESCRIPTION
WEEK
Toes pointed straight ahead. Lower yourself
with control (no bouncing) getting a good
stretch. Actively flexing the tibialis anterior
can help. (front shin muscle) Then drive up
through your toes thinking about pulling your
calf to your knee.
1
2
3
4
For more quad bias focus on maximizing knee
flexion. Place feet as low on the platform as
you can without heels lifting. If your low
back/hips get pulled forward off the pad at
the bottom of the squat your feet are too high
on the platform. Brace and maintain a neutral
spine
1
2
3
4
Low-Mid platform foot placement. Feet slightly
outside of hip width. We'll get a bit more quad and
adductor out of this. The more knee flexion you get
the more quads will be worked. Brace, Pull yourself
into the seat and don't allow your hips/low back to
lift off the seat. Make sure knees are tracking in
line with toes.
1
2
3
4
Line your knees up with the axis of rotation of
the machine. Sit back and pull yourself into the
seat. Feet neutral or toes pointed up towards
your head. Legs should not be rotating as you
extend if set up properly. Make sure knees are
tracking in line with toes. LAST SET: Drop set to
failure
1
2
3
4
MEN'S HYPERTROPHY PHASE 2
CHEST/BACK
TEMPO
SETS x REPS
REST
INCLINE DB BENCH
3-1-1-0
4 x 6-10
3-4m
BILATERAL STERNAL (MID PEC)
CABLE PRESS
SEATED LAT BIAS ROW
LAT BIAS PULLDOWN
2-0-1-1
2-0-1-0
3-0-1-0
3 x 8-10
3 x 8-10
3 x 8-12
3m
3m
2-3m
DESCRIPTION
WEEK
Bench height set to 45deg. Press from 45deg
upper arm angle not 90deg flared out to the
shoulders. Minimize any arch. If the ground is
too far causing you to arch trying to reach it
with your feet you can put plates or dumbbells
under your feet. Control the eccentric then
drive the upper arms towards the middle of
the clavicles.
1
2
3
4
Do seated if possible with an upright bench in
front of the cables. Otherwise you can do it
standing. Set it up so you're pressing with the
upper arms at a 45deg angle and driving the
upper arms to the middle of the clavicles. The
cable angle will be a low to high angle. Find the
cable angle with no weight using the most
contracted position and lining up the cable
with the forearm angle. LAST SET- once you
can no longer lock out do partials till you can
only do a 1/4 rep.
Use an attachment with a neutral grip that
allows you to keep the arms tight into the side
of the body. If none you can throw d handles
onto a straight/ez bar to fashion one. Lean the
torso as needed so the shoulder is flexed
90deg (upper arm around shoulder height).
Maintain a neutral spine then drive the upper
arm down and back.
Throw some d handles onto a bar around torso
width so you're able to drive down in line with the
sides of your torso. Lean back slightly/scoot back
in the seat so your starting arm position is at
around 120deg shoulder flexion. Maintain a neutral
spine. Drive upper arms down and back with a
neutral grip. LAST SET- Once you can no longer
complete a full rep continue until you can no longer
do a 1/4 Rep.
ARMS + LOWER B
TEMPO
SETS x REPS
REST
DESCRIPTION
WEEK
DB CHEST SUPPORTED Y RAISE
1-0-1-1
2 x 8-12
10-15s
Set the bench height up around 30degs. Raise
in the scapular plane 30-45 deg forward of the
shoulder with the palms facing down. We want
a strong contraction on the lateral delt. Keep
your chest pinned to the bench. Superset the
below exercise using the same weight.
1
2
3
4
CHEST SUPPORTED DB LATERAL
RAISE
1-0-1-0
2 x 8-10
2-3m
Set the seat back to 70-80deg so you have a
slight lean forward. Raise in the scapular plane
30-45 deg forward of the shoulder with the
palms facing down. Keep your chest pinned to
the bench. Don't worry if you cant get as high
as the Y raises. I expect you to fail in the mid
range.
1
2
3
4
1-0-1-2
3 x 8-10
2m
2-0-1-1
3 x 8-10
2m
SEATED HAMSTRING CURLS
2-0-1-1
2 x 8-10
2-3 m
STIFF LEG HAMSTRING BIAS OR
DB/BB/TRAP BAR RDL
3-1-1-0
3 x 6-10
3-4m
WEIGHT
NOTES
3
4
2-3m
FACEAWAY CABLE CURLS
REPS
1
2
2 x 8-12
Keep the upper arms fixed in place. You do not
have to pin them to your side, you can allow
them to flare naturally. Slightly retract the
scapula for stability. Use a long rope that
allows you to extend fully in line with the
elbows. If your gym has none you can use two
shorter ropes pulled through. If you have
access to dual cables then you can do cross
cable extensions.
NOTES
1
2
3
4
2-0-1-0
LONG ROPE CABLE TRICEP
PUSHDOWN OR CROSS CABLE
EXT.
WEIGHT
1
2
3
4
You can use any chest supported row with
pronated handles where you're driving the
upper arm back at a 70-90deg angle. As the
arms pass the torso finish the movement by
squeezing the traps. Keep your chest pinned
to the pad. LAST SET- Drop set once to failure.
UPPER BACK ROW
REPS
1
2
3
4
1
2
3
4
Set the cable 2-3 notches lower than hand
height. Step forward so the cable is behind you
just slightly off from in line with the hands.
Keep the upper arms fixed in place as you curl.
Think about bringing the forearm to the bicep
actively flexing.
1
2
3
4
Push/Pull yourself into the seat depending on
if your machine has shin pads or a thigh pad to
secure you. Feet should be neutral or toes
pointed up towards your head. Actively flex
the hamstrings and dont shoot out of the
starting position with the calves. Hard flex
then control the eccentric.
1
2
3
4
Only a slight bend in the knees 5-10deg. Brace
then initiate and follow through the whole rep
by sending the hips back. Slightly tuck the
chin. Only go down as far as you're able to
push the hips back. Drive the hips back
through the come up.
1
2
3
4
CARDIO
DO I NEED TO DO CARDIO?
We opted against prescribing specific forms of
cardio because the type of cardio that you do will
differ from person to person. This can be
dependent on not only personal preference and
personal fitness goals, but also your
cardiovascular health. Your general activity level
outside of the gym is another important factor.
Those who are already very active due to daily life
may not need to do as much cardio.
Whether you are bulking, cutting, or maintaining,
we recommend some form of cardio, as it's
integral for your heart health.
If you are already active during the day - perhaps
your job has you on the feet all day or you
regularly participate in a sport, then you can aim
for the lower end of the 6-10k step goal. On the
other hand, if these workouts have got you out of
breath and you want to work on your
cardiovascular health, then aim to hit the
recommended 1-2hrs total a week of zone 2
cardio broken up in to 20min-1hr continuous
sessions. The continuous bouts of cardio will help
keep your heart rate elevated and better improve
your cardiovascular health in comparison to
sporadic steps throughout the day.
How Much Cardio Do I Do?
As a baseline, we recommend at least 1-2 hours
per week of zone 2 moderate cardio per week.
Zone 2 cardio refers to any form of cardio that
falls into the low intensity, steady state category.
Zone 2 cardio should be comfortable but still allow
you to break a sweat.
Aside from hitting your step goal, the type of
cardio that you do is up to your personal
preference. We recommend low intensity steady
state cardio, but if you prefer high intensity or
interval cardio, we suggest either doing this on
your rest days or further apart in time if you're
doing them on the same day as your lifts.
What Type of Cardio Do I Do?
Aim to get 6k-10k steps per day if you don't enjoy
doing other forms of cardio such as walking,
running, cycling etc.
14
NUTRITION
For the nutrition portion of this program, we have created
three different “levels” for you to choose from based on your
proficiency with tracking nutrition and most importantly,
what you’re able to adhere to. If you’ve never done any kind
of nutrition tracking, then we recommend starting at level
one and working your way up.
1
PORTIONS & GENERAL CLEAN EATING
2
TRACKING CALORIES & PROTEIN
If you have no experience with tracking your macros then you can start here! Let’s make it
very simple for yourself.
Start with a minimum of 3 meals per day all the way up to 6. See what best fits your
lifestyle and allows for good digestion.
Each of those meals should contain some kind of lean protein source.
Try to have 2-3 servings of fruit and veggies per day as well.
Try to get the majority of carbs from starchy carbs like rice, potatoes and pasta for
example. This will better restore depleted muscle glycogen
Once you’re proficient at all of this you can move to Level 2
In level two we will implement all the of the things from level one, but we will now
begin tracking your calories and protein. Start by logging the things you've been
eating for the first week to see about how much you've been eating. Then utilize
the nutrition calculator and decide whether you want to maintain, gain or cut.
From there focus on nailing your calories and protein. Try to eat +/- 5g of your
protein goal and within a 50cal deviation of your calories. Once you’re proficient
at tracking your calories and protein, you're ready to take on Level 3.
3
TRACKING ALL MACROS + OPTIMIZING PERIWORKOUT NUTRITION
Calculate your carb and fat macros utilizing the nutrition calculator. Let’s also pay
more attention to meal timing and your peri workout nutrition. Take your daily
protein intake and divide it by the number of meals you’re having. Ideally eating
every 2-5 hours to maximize muscle protein synthesis. Have around 20% of your
carbs 1-2 hours pre workout and immediately following the workout. You don’t
have to rush but try to have some carbs and protein post workout. Periworkout
nutrition refers to how we structure nutrition before, during, and after training.
HOW DO I KNOW IF I
NEED TO CUT, MAINTAIN
OR BULK?
The greatest determining factor here will be your body fat percentage. If you are
on the overweight or obese end of the range, then you should likely start with a
deficit/cut. Newbie lifters as well as obese individuals will still be able to gain some
muscle mass while in a deficit assuming good nutrition, training intensity and
recovery.
Eating at maintenance would be best if you consider yourself to be “skinny fat”.
Meaning you may not have a large amount of body fat but also have not yet built a
muscular base. So, while your body fat may not be especially high, you do not look
lean. This is very common with beginner lifters. If that describes you, then eating at
maintenance paired with good training and recovery will allow you to build muscle
and recomp. Once you are leaner, you can move to a bulk or if you’ve put a solid
amount of muscle on but also gained more body fat than you like you can move to
a full cut.
Bulking is a good choice for leaner individuals who want to gain significant muscle
mass at a faster pace. You should be comfortable with gaining some fat mass as
well. However, if you do it properly and are at a good starting point the fat you gain
should not be excessive. Fat gain can be reduced by keeping your surplus calories
to 150-300 calories above maintenance. Bulking is typically ideal for men under
10% body fat and women under 20% body fat.
To recap, if you are not comfortable with gaining fat yet, but also wish to prioritize
gaining lean body mass, you may want to start at maintenance and move into a
bulk once you are happy with your body fat percentage. If you wish to grow more
muscle in the future but still feel that you have significant body fat to lose, you
may want to begin on a deficit. Lastly, if you wish to gain muscle mass quickly and
are lean enough that you are comfortable with gaining some fat - a bulk is the best
choice for you. You can always slow down the pace of your bulk by lowering your
surplus.
16
QUANTIFYING
PROGRESS
Taking Progress Pictures and Measurements
When you start this program it would be ideal if you took weekly pictures and measurements to
better track your progress. If you wish to take part in the transformation portion of the challenge this
is mandatory. I suggest taking pictures from the front, both sides and back. The pictures should be full
body showing quads and calves. Make sure you don’t cover your mid section in the side pictures. In
terms of what to wear Undergarments, Sports Wear and Bathing Suits work well but so long as you’re
able to see the majority of your musculature you can wear what you’re comfortable with.
Here's an easy way to take the pictures while ensuring sure you’re in frame. Prop your phone up in
selfie mode, then take a screenshot of each of the poses. Take the pictures in natural lighting if
possible. There should not be any harsh shadows. It is also important that the pictures taken are
similar in terms of how they are framed as well as the scale. Take them straight on, not at an angle. You
want to be able to compare your progress overtime accurately so if the pictures are all taken
differently it will be difficult to compare down the line. We also suggest taking a measurement of your
waist around the smallest part between the belly button and sternum. Do not suck in just relax when
taking the measurement. That way, even if your weight does not change or increases but your waist
gets smaller you know your body composition is improving!
Posting your pictures is not mandatory for this program unless you would like to take part in the
transformation portion of the challenge. You may post your progress within the group should you
wish to do so. Just make sure the pictures are not lewd in any way.
Logging Your Workouts
We’ve provided you sections to track your reps and weight for each week. This is a
must if you want to make the best progress possible. Only track the working sets. Warm
ups do not need to be logged. As you move through the program, reference your
previous weeks aiming to best the weight and reps used. Even if you are only able to
add a single rep or a 2.5lb plate you should aim to improve each session.
17
SUPPLEMENTS
LEGION ATHLETICS SUPPLEMENT RECOMMENDATIONS
TRIUMPH MULTIVITAMIN
Fill in nutritional gaps
TRITON FISH OIL
Omega 3s
RECHARGE
Creatine
PULSE PREWORKOUT
Performance
WHEY/CASEIN/VEGAN
Easily digested protein
ASCEND NOOTROPIC
Cognition/Focus
FORTIFY JOINT SUPPORT
Reduce Inflammation & Healthier Joints
LUNAR SLEEP AID
Helps get you to sleep & Improves sleep quality.
Use 2-3x a week as needed
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You do not NEED supplements. Supplements are.... supplements, they are meant to
supplement a good pre-existing diet and training regimen. While you do not need
supplements in order to be successful on this program these supplements are a
great option if you do wish to utilize them. We recommend Legion due to their
supplements being backed in science. They use clinically effective doses, as well as
quality bioavailable ingredients that have been third party tested. For more
information on the ingredients head to Legion's Site, as they outline why they include
each ingredient under the supplement as well as the studies that support their use.
You can also use examine.com if you have further questions about an ingredient.
EXERCISE
ALTERNATIVES
FLAT DB BENCH: Flat barbell bench, flat machine press,
BILATERAL CLAVICULAR (UPPER) CABLE PRESS: Single arm press around, incline machine press
T BAR ROW: Seated cable row, chest supported barbell or dumbbell row
HAND HEIGHT CABLE LATERAL RAISE: Lying dumbbell lateral raise on incline bench, leaning to the non
working side standing dumbbell raise
LONG ROPE CABLE TRICEP PUSHDOWN/CROSS CABLE EXTENSION: Band push down
SEATED SUPINATED DB CURLS: Cable or machine curl
HACK/PENDULUM SQUAT: Heel elevated SSB or barbell squat/regular barbell squat, quad biased leg press,
quad biased split squat
BILATERAL LEG PRESS: Quad biased split squat, quad biased stationary lunge, smith machine split squat
LEG EXTENSIONS: Banded leg extensions, cable leg extension
INCLINE DB BENCH:: Incline cable press or machine press
BILATERAL STERNAL (MID PEC) CABLE PRESS: Pec dec fly., flat machine press, sternal cable fly
SEATED LAT BIAS ROW: Step back hammer row, kneeling single arm cable row behind the machine
LAT BIAS PULLDOWN: Kneeling lat pull down. Kneeling high to low hammer row variation
DB CHEST SUPPORTED Y RAISE: Cable y raise
CHEST SUPPORTED DB LATERAL RAISE: Cable lateral raise
FACEAWAY CABLE CURLS: Dumbbell curl, EZ bar curl
SEATED HAMSTRING CURLS: Lying leg curl, banded dumbbell lying leg curl
STIFF LEG HAMSTRING BIAS DB/BB/TRAP BAR RDL: Good mornings
FAQ'S
How Do I Know If I'm Making Progress?
Should I Still Train While Sore?
Are you able to progressively overload?
Being able to consistently improve in terms of
your weight x reps used from session to session
is a good sign that you’re headed in the right
direction
If the soreness is affecting your ability to
perform to a large degree then it is likely better
to take another rest day. You should then
continue with the split in the same order keeping
the other rest days in place. Please don’t worry
about “being behind” as everyone is going to
recover at different rates. Pushing through when
you may have significant accrued fatigue and
muscle damage will only hinder your progress.
While this program is only 10 weeks just
remember that building muscle is a marathon
not a sprint. So don’t be afraid to take rest days
when they are truly needed.
Do you see changes in body composition?
Part of the reason we have everyone take
pictures and measure their waist is to be able to
tell if body composition is improving over the
course of the program. A common scenario this
could help with would be if your goal is to get
leaner but your weight is going up. If you’re
looking noticeably leaner that may be a good
thing. You can then ensure things are moving in
the right direction by checking your waist
measurement to see if it has gone up, stayed the
same or even gone down. If it has stayed the
same or gone down despite weight going up
then that’s a good sign your body composition is
improving.
How Much Muscle Will I Put On?
The amount of muscle someone can put on will
be highly dependent on their training age,
genetics and how well they’re able to optimize all
aspects of their training, nutrition and recovery.
I really wouldn’t worry about exactly how much
muscle you can put on and instead focus on
doing your best when it comes to those 3 big
variables. That will ensure you’re putting on as
much muscle as YOU can :)
How Do I Know When to Increase My Weight
for Working Sets?
Once you’re able to complete the top of a rep
range with a given weight, you should challenge
yourself and increase. For example, lets say your
rep range is 8-10 and you did 100lbs on bench
for 10 reps. If you were able to do that on one of
your initial sets with more working sets left, then
I would increase the weight the following set 510% depending on how hard that set was.
If that was a struggle at 10 Reps, then perhaps
you’d want to stay at the same weight then aim
to hit the top of the rep range with that same
weight the next session or even add a single rep
to each set. However, if you managed to do that
with relative ease then I would increase the very
next set.
What If I'm Not Getting Sore?
Should I Do Anything for My Mobility?
While soreness is not a necessity for determining
whether a training session was effective or not, if
you're never getting sore then you may want to
look at how hard you’re pushing during your lifts.
If you’re constantly challenging yourself in the
gym and looking to best your previous training
sessions then some soreness is very likely to
occur.
Yes! Congratulations you’re already doing plenty
for your mobility by strength training and
working your muscles under load through their
full contractile range. Strength training is an
excellent and effective way to improve mobility.
FAQ'S
What if I Want to Move My Workout Days
Is This Program for Gaining Fat or Losing
Around?
Muscle?
The program is written in such a way that the
Depending on your current body composition
training and rest days complement each other so
and training age, you could very well end up
as to allow for the best recovery. We would
doing both over the course of this 10 weeks.
much rather you add an extra rest day as
However, it will be easier for beginners especially
described above and then continue with the
those with higher body fat to recomposition. We
program in the same order rather than moving
don’t expect everyone to have the same goal
the training days around in a way we did not
coming into this program . That’s why we’ve laid
account for when writing the program.
out instructions along with a calculator to help
you find your nutrition needs to best fit your goal.
How Should I Pick the Weight for Working
When Should I Use a Lifting Belt?
Sets?
The first week or two on the program is where
you’ll be testing the waters and finding working
weights that are suitable for the desired rep
ranges. If you’ve already done some of the
exercises in previous programs you should have
a fairly good idea. If you have no idea then ramp
up each set with your warm up sets and working
sets till you find weight that allows you to train
within the set rep ranges close to or to failure
depending on the training phase.
A belt can be used on ANY lift that you feel
requires a large degree of bracing. If you do not
know what bracing is, then you probably
shouldn’t be using a belt yet. If you do know how
to use it properly, then feel free to use it on any
working sets that require a large degree of
bracing. For example, heavy squats would be a
good exercise to use a belt on but you probably
don’t need it to do your curls.
How Do I Train to Failure?
When Should I Use Lifting Straps?
For this program, it will be most important to
You should and must use lifting straps on any
movement where your grip has become the
limiter (what is failing first). So pulling
movements like Rows, RDLs and Pulldowns for
example would be movements you may need to
use your straps on if you’re loading heavily
enough.
understand the difference between
form/technical failure and absolute failure. Form
failure refers to the inability to move the load
without breaking form. Absolute failure refers to
the inability for the muscle to move the load,
even with form regression. When training to
failure aim to train until your movement
involuntarily slows and stops, even with maximal
exertion. You should aim to hit failure without
form breaking down.
DISCLAIMER
JPGCOACHING AND FIT WITH BREN LTD. ARE NOT DOCTORS
NOR REGISTERED DIETICIANS. ANY PROGRAMS OR ADVICE
GIVEN ARE INTENDED FOR EDUCATIONAL PURPOSES AND
ARE NOT INTENDED TO SERVE AS MEDICAL ADVICE. IT IS NOT
INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY
HEALTH PROBLEM. CONSULT A PHYSICIAN OR A QUALIFIED
HEALTHCARE PROFESSIONAL FOR ANY MATTERS REGARDING
YOUR HEALTH. USE OF THE PROGRAM IS AT YOUR OWN RISK.
JPGCOACHING AND FIT WITH BREN LTD. WILL NOT ASSUME
ANY LIABILITY FOR ANY DIRECT OR INDIRECT LOSSES OR
DAMAGES THAT MAY RESULT INCLUDING, BUT NOT LIMITED
TO, ECONOMIC LOSS, INJURY, ILLNESS OR DEATH. PAYMENT
IS NON-REFUNDABLE ONCE PLANS ARE ISSUED DUE TO THE
NATURE OF THE INTELLECTUAL PROPERTY PROVIDED.
CALORIE
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