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Copyright © 2024 by Brandon White and Hudson White. All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher except for the use
of brief quotations in a book review.
Printed in the United States of America.
First Printing, 2024
ISBN: 979-8-218-44628-4
B.U.F.F. Dudes, LLC
P.O. Box 758
Madras, OR 97741
www.buffdudes.us
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WARNING
Exercise is inherently strenuous and potentially
dangerous. Consult your physician before
starting any exercise program.
BUFF DUDES are not responsible for injuries
or health problems incurred as a result of
exercise or related advice.
Stay safe. Stay BUFF.
WARNING
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TABLE OF CONTENTS
Welcome!5
Do the Evolution
6
The Importance of Nutrition
8
Mobility9
12 Week Plan
18
Stretching36
Cardio41
Exercise Tutorials
44
F.A.Q.98
Workout Log Book
104
Notes132
Social Media
141
Special Thanks
141
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WELCOME TO THE BUFF DUDES
HYPERTROPHY PLAN!
We’re glad you could join us! We are brothers Brandon and Hudson White, also
known as the B.U.F.F. Dudes, and we’re excited for you to build maximum muscle
using the concept known as hypertrophy.
What is hypertrophy? Simply put,
hypertrophy is an increase in the size of
cells or tissue. To achieve hypertrophy
in your muscle tissue, you’ll have to
put the body through consistent stress
or stimulus by way of working out,
and that’s exactly what we’ll be doing
over the course of the next 12 weeks!
Utilizing a large variety of exercises and
training methods, our bodies will evolve
into admirable physiques once only
dreamed of.
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DO THE EVOLUTION
(OR, AN EXPLANATION ON HOW THIS PLAN WORKS)
Evolving, as you most likely know, is a fundamental (and complex)
part of life. From amoebas evolving into multicellular organisms
through natural selection and adaptation, to the wolf
evolving into your lovable household dog from
artificial selection, or even your wardrobe
that consisted of cheeto-stained t-shirts
and wrinkled cargo pants that was
finally replaced by well-fitting
clothes and your dignity,
to evolve, for the most
part, is to become
better.
And that’s exactly the goal of our 12week hypertrophy plan: to hone your
physique by introducing proven methods
that will guarantee results. You'll notice a
certain simplicity to the structure of this
plan - every 3 weeks it gets harder. This
is (as you’ll see) to make the outcome
more productive in the end. Much like
the simple Amoeba, you’ll start as
gelatinous goo. Ok, so maybe not that
simple, but you will be starting with the
classic foundational exercises to begin
your journey, and as you slowly progress
via adaptation, the movements and
programming will become more complex
so that at the end of the plan you’ve
evolved into a vastly improved version of
yourself.
You might be wondering - why does
the training change every three weeks?
There’s a specific principle called
“progressive overload” that will ensure
progress, and we take advantage of this
principle by introducing these changes
- 1. Weight: you’ll want to focus on
increasing the amount of weight (load)
onto the muscle each week, forcing
it to adapt and grow. - 2. Complexity:
Increasing the complexity of your training
I.E. increasing the volume, frequency, or
movement difficulty. So, as you can see,
the training changes to ensure adaptation
(example 1A). If you want your body to
progress and adapt over the 3 weeks
(mesocycle), the training must become
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THERE’S A FUNDAMENTAL WAY
TO DRIVE CHANGE WITHIN THE BODY.
more complex to avoid a plateau. But
let's not forget about rest and recovery,
as most of the changes are happening
during this period of inactivity. You’re
stimulating and damaging your muscle
fibers during your workouts, and as you
rest and recover, they have the chance
to heal and build themselves stronger
(with the proper amount of time). So as
your training becomes more complex
and strenuous in the later stages of this
program, you’ll need more recovery time
(up to 72 hours) for the muscles between
sessions. Once your body has sufficiently
recovered, it reaches something called
“supercompensation” (see example) where
it becomes measurably stronger, and this
is when you want to train your recovered
muscles again to further your progress.
So as you can see, there’s a fundamental
way to drive change within the body. Our
goal is for you to tap into that, and utilize
it to your advantage with this program.
Just remember, it’ll take effort, and most
importantly, time.
SUPERCOMPENSATION
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THE IMPORTANCE OF
NUTRITION
Exercise isn’t the only thing you’ll need to reap the benefits of muscle hypertrophy;
it’s also gonna require nutrition, a subject large enough for its own book.
Thankfully, we wrote one on just that!
So, if you’d like a nutritional companion
packed with recipes, instructions
on determining your calorie and
macronutrient needs, and more, feel free
to pick up our Buff Dudes Cookbook at
www.buffdudes.us, and use our library of
free recipe videos at http://www.youtube.
com/buffdudesfood to help you out on
our eating journey. We highly recommend
picking up the book to maximize your
muscle growth!
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MOBILITY/WARM-UP
We highly recommend implementing 5-10 minutes of warm-up and mobility drills
before each workout. Although they rarely take the spotlight, warm-up and mobility
is instrumental in regards to injury prevention and overall longevity.
In this chapter, you’ll find lower body,
upper body, and full body mobility
routines which should be performed on
their corresponding days to be performed
on their corresponding days.
NOTE: We’re recommending these
mobility drills because they’re a good
starting point and cover the basics,
but every individual might need extra
attention in certain areas to prepare for
strenuous activities. Learn about your
body, and feel free to introduce specific
movements to help you mobilize and
warm-up for your workout.
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FULL BODY MOBILITY DRILL
1
FULL SQUAT SHIFTERS
2 sets x 10 reps
HOW-TO PERFORM: Place feet at shoulder
width or wider, and squat down until your
hip crease is below your knees. Make sure
your feet are firmly planted on the ground.
Slowly shift your weight onto each foot,
but don’t let your heels rise off the
floor.
2
NOTE: By getting into a deep squat,
you’ll be helping to mobilize the hips,
and shifting your weight to each ankle
will put more emphasis on ankle mobility.
3
THE FROG
2 sets x 15 - 20 seconds hold
HOW-TO PERFORM: Start on your
hands and knees, bring your forearms
down to the floor, and slowly let your
knees slide outward until you
feel a stretch in the groin
area. You can move forward
and sit back into the stretch
to feel it in different areas
of the hip.
NOTE: This will target
your hip mobility, and is
commonly used as a “hip
opener” for better range of
motion in squatting exercises.
1
2
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FULL BODY MOBILITY DRILL
CAT AND CAMEL
1
2 sets x 10 reps
HOW-TO PERFORM: Get onto your hands and
knees, with your shoulders above your hands
and hip joints above your knees. Inhale as you
extend your spine and lift your chin, allowing
your belly to expand. Exhale as you flex your
spine and suck in your belly while tucking your
chin (imagining touching your belly button to
your spine). Keep a slow and methodical tempo.
2
NOTE: Your lower back (lumbar) is meant to be stable,
but your middle back (thoracic) should be mobile.
This movement will help mobilize your thoracic
spine as you alternate through flexion and
extension.
PASS THROUGHS
2 sets x 10 reps
1
2
3
HOW-TO PERFORM: In
a standing position,
grasp a band or
dowel with a very
wide grip. With straight
arms, slowly raise the
band or dowel above your
head and elevate your
shoulders. Slowly rotate
your arms all the way
around until you reach the
back of your body. Repeat this
process back and forth. Decrease the width of your grip to progressively increase the
mobility in your shoulders.
NOTE: It's always a good idea to spend time warming up your shoulders, as they are used
in most upper body movements. Moving your shoulders around in a 360 degree motion,
Pass Throughs are an excellent way to prep your shoulders for any workout.
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FULL BODY MOBILITY DRILL
LYTS
1
2 sets x 10 reps (each movement)
HOW-TO PERFORM: Place your feet
together and bend over until your
torso is close to parallel with the
ground.
L: Extend your elbows 90 degrees
from your torso and then lower
your arms so your knuckles are
facing the ground. Externally rotate
at the shoulder to raise your lower
arms until they’re parallel with the
floor, and then return them so that
your knuckles are once again facing
the ground.
Y: Straighten your arms and lift
them, thumbs up, to make a Y
shape, then lower them diagonally
until your knuckles touch.
2
3
4
T: With arms straight and knuckles
pointed towards the floor, raise
them thumbs up into a T shape and
then reverse the motion.
NOTE: The shoulders are the most
mobile joint in your body, so it's
important to bring it through many
different angles to help mobilize and
strengthen them. LYT’s will target
3 different movements to help your
shoulders feel stronger and more
mobile.
5
6
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LOWER BODY MOBILITY DRILL
1
FIRE HYDRANTS
2 sets x 10 reps (each side)
HOW-TO PERFORM: Get onto your hands and
knees, with your shoulders above your hands
and your hip joints above your knees. Keeping
a neutral spine, slowly raise one
leg out to your side. Keep your
hips stable and your upper and
lower leg at a 90 degree angle.
2
NOTE: A great “hip opener” movement which
will allow you to focus on each side of
your hips individually. This will also
target your gluteus medius muscle,
which is a great way to fire up your glutes
for a leg day workout.
ELEVATED DEEP LUNGE
2 sets x 10 - 20 second hold (each side)
1
HOW-TO PERFORM: Extend your foot behind
you, placing it onto a bench, stool, or anything
else that will elevate it. Step forward with the
other foot until you’re in a lunge position. Gently
lower the knee of your elevated leg down
onto the ground. Slowly push your hips
forward until you feel a deep stretch in
your adductor and quad muscles. Hold the
stretch for a moment and then release, working in
and out of a deep lunge.
NOTE: You’ll be stretching your quad and adductor
muscles, as well as mobilizing your hips and
ankles.
2
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LOWER BODY MOBILITY DRILL
LEG SWINGS
2 sets x 10 reps (each leg)
HOW-TO PERFORM: You can swing your leg
forward to backward, and also from side to side
(laterally). Introduce both movements for best
results. Keep your toes pointing forward. Hang
on to something stable if you need to, and swing
your leg in a controlled manner. Try to work on the
farthest range of motion.
2
1
NOTE: This is a unilateral (using only one side of the
body) movement, which can be important because
most people are slightly asymmetrical, and will need
more attention on a specific side of their body.
The leg swings in particular help
with hips and ankle mobility.
2
1
LATERAL SQUATS
2 sets x 10 reps (each side)
1
HOW-TO PERFORM: Take a very wide
stance and toes pointed forward. Flex in
your hip and knee joints on one
leg while you keep the opposite
leg straight, squatting laterally.
Work into a deeper squat as
you loosen up.
1
NOTE: This will
create stretch into
your adductors (inner
thighs) and work on hip and
ankle mobility.
2
3
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UPPER BODY MOBILITY DRILL
PULL APARTS
2 sets x 10 reps
HOW-TO PERFORM: Stand with a band in
hand, held straight out in front of you. You
can hold the band overhand or switch to an
underhand grip to feel it in slightly different
areas. Slowly pull the band apart until you
make a T shape in your arms and torso. Hold
on any tight spots you feel along the way.
1
NOTE: This will help stretch your chest, fire up
your posterior deltoids and upper back muscles,
which in turn will help strengthen and create
more mobility in your shoulders.
2
T-SPINE ROTATIONS
2 sets x 10 reps (each side)
HOW-TO PERFORM: Get onto your hands and knees, with
your shoulders above your hands and your hip joints above
your knees. Place one hand behind your neck and drop your
elbow close to the ground, allowing your spine to
rotate. Twist your spine by pulling your elbow up
into the air. Don’t allow your lower body to move.
Follow the movement with your head.
NOTE: As you rotate your upper body, you’ll be
introducing thoracic (middle back) mobility.
2
1
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UPPER BODY MOBILITY DRILL
2
WALL SLIDES
2 sets x 10 reps
HOW-TO PERFORM: In the standing or seated
position, with your body placed firmly against
a wall; start with your arms fully extended and
placed in a V position. Slowly glide your
arms downward by flexing in your elbows.
Imagine you’re trying to place your elbows
in your back pockets. Maintain contact with
the wall on your upper body and arms at all
times. Do not arch your back or let your arms
lose contact with the wall. Once you reach the
bottom position, slowly glide your arms back to
the top position.
1
NOTE: This will increase your shoulder mobility
and strengthen your shoulder girdle.
PRAISE BRODIN
2 sets x 10 reps (slowly getting into the full
stretch, then relaxing)
HOW-TO PERFORM: Get onto your knees, with your knees about shoulder
width. Sit back onto your heels and then bend down towards the ground,
reaching your arms straight out in front of you. With
your palms on the floor and your arms straight, slowly
elongate your torso by sitting back and reaching forward.
1
NOTE: This will focus on stretching your lats and triceps,
which will carry over to helping mobilize your shoulders.
2
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EXERCISE LEGEND
Wondering which exercise uses what piece of equipment? Fear not! With these
handy icons which appear alongside each exercise in the plan, you can quickly
determine which piece of equipment you’ll be using next!
BARBELL
EXERCISE
DUMBBELL
EXERCISE
PLATE
EXERCISE
HEX BAR
EXERCISE
MACHINE
EXERCISE
BODYWEIGHT
EXERCISE
BAND
EXERCISE
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3EEKS
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PREP STAGE CONCEPTION W
NOTE: This is a bonus and optional stage for those who would like to begin with the
fundamental exercises. Whenever we start a new program, even as advanced lifters, we
like to start slow. This will help your body gradually adapt to the more intense stages of
this (or any) program. But feel free to skip to Stage 1 if you feel ready.
The beginning. In this stage we’ll be
focusing on full body, low volume, and
high frequency. What does all that
mean? Let’s begin with low volume.
Volume is totalling the amount of load
(weight) placed onto your muscles in a
weight lifting session. Low volume can
be achieved by using lower sets and
lower reps.
VOLUME = SETS X REPS X LOAD LIFTED
Frequency is determined by how many
times you train a given muscle group
in a week. Since we’re performing
full body training 3 days a week, the
frequency will be high for several
muscle groups. If you’re wondering
if the high frequency training will be
difficult to recover from, fear not!
Since you’re training your full body and
concentrating on low volume, you’ll be
focusing less on annihilating a certain
muscle group on one day, but rather
spreading your muscle destruction over
several days, and in turn allowing your
muscles to repair a little faster.
Example of low volume:
Sets x Reps x Load Lifted. So for example,
if you lifted 300 lbs for 3 sets of 5 reps,
that would equate to 4,500lbs of volume for
that particular exercise. 3 (sets) x 5 (reps) x Since we’re engaging the entire body
in this first stage, you’ll notice the
300 = 4,500.
majority of exercises used will be
compound movements. For those
Example of high volume:
unaware, compound movements are
Sets x Reps x Load Lifted. If you lifted 225
an exercise in which multiple joints
lbs for 4 sets of 10 reps, that would equate
are utilized at once. For example,
to 9,000 lbs of volume for that particular
Squats: Hip Joints, Knee Joints, and
exercise. 4 (sets) x 10 (reps) x 225 = 9,000.
GET READY TO EVOLVE
INTO A BUFFER YOU!
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3EEKS
W
PREP STAGE CONCEPTION W
Ankle Joints. Bent Over Rows: Shoulder
Joints, and Elbow Joints (sometimes
the hips too). So, as you can see, a
compound movement is going to be the
best bang for your buck when it comes
to efficiently training your entire body.
We’ll also be including some isolation
movements to help target smaller
muscle groups that might need a little
extra attention. An isolation exercise
is one that will only utilize a single
joint. For example: Biceps Curl, Triceps
Extension (both only using the elbow
joint in either flexion or extension),
and many more. Further along in the
program, we’ll introduce more of these
movements into your training sessions,
but for now we’ll be working mostly
with compound movements. Get ready
to evolve into a buffer you!
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3EEKS
W
PREP STAGE CONCEPTION W
BEFORE EACH WORKOUT
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE FULL BODY ROUTINE)
REST TIMES: 90 - 120 SECONDS BETWEEN EACH SET
GOAL: INCREASING YOUR WEIGHT IN EACH EXERCISE EVERY WEEK
DAY 1 - FULL BODY
SQUATS BENT OVER ROWS BENCH PRESS OVERHEAD PRESS SINGLE ARM FRENCH PRESS ALTERNATING CURLS STANDING CALF RAISES CORE: SUITCASE CARRY 3 SETS X 6 REPS
3 SETS X 6 REPS
3 SETS X 6 REPS
3 SETS X 6 REPS
3 SETS X 8 REPS
3 SETS X 8 REPS
3 SETS X 8 REPS
3 SETS X 20 STEPS
DAY 2 - FULL BODY
DEADLIFT 3 SETS X 6 REPS
PULL-UPS 3 SETS X 6 REPS (WEIGHTED OR ASSISTED IF NEEDED)
INCLINE BENCH PRESS 3 SETS X 6 REPS
SEATED BARBELL SHOULDER PRESS 3 SETS X 6 REPS
LATERAL RAISES 3 SETS X 8 REPS
FINGER CURLS 3 SETS X 8 REPS
SEATED CALF RAISES 3 SETS X 8 REPS
CORE: PALLOF PRESS 3 SETS X 15 REPS (EACH SIDE)
Note: Having trouble performing Pull-Ups? Feel free to use a Pull-Up Assist Machine,
Bands or Pull-Up Negatives (where to perform you would jump into the top portion of a
pull-up and slowly lower yourself down.)
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3EEKS
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PREP STAGE CONCEPTION W
DAY 3 - FULL BODY
SPLIT SQUATS SINGLE ARM ROWS SINGLE ARM BENCH PRESS SINGLE ARM SHOULDER PRESS SINGLE LEG CALF RAISES SKULL CRUSHERS HAMMER CURLS CORE: SIDE PLANKS 3 SETS X 6 REPS (EACH SIDE)
3 SETS X 6 REPS (EACH SIDE)
3 SETS X 6 REPS (EACH SIDE)
3 SETS X 6 REPS (EACH SIDE)
3 SETS X 8 REPS (EACH SIDE)
3 SETS X 8 REPS
3 SETS X 8 REPS
3 SETS X 30 SEC HOLD (EACH SIDE)
NOTE: You might notice the goal for this stage says to “increase your weight in each
exercise every week.” This is, as stated previously, a way of introducing progressive
overload to ensure you’re getting the most out of your workouts. We highly recommend
you log and track your weights in every stage, as this will allow you to have a reference
point of how your current strength stacks up against your strength from prior workouts.
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STAGE 1 SYNERGY
Your body’s been slowly evolving
from the conception stage, so it's time
to change things up to continue your
progression. The body naturally wants
to maintain homeostasis, so it’s your
job to force it to change. Unfortunately,
your body will want to stubbornly fight
against you to stay the same, but with
fortitude, persistence, and consistency,
you will prevail.
3EEKS
W
W
movements, known as a synergistic
relationship. Incorporating front to back
training will help target, pinpoint, and
strengthen those muscular relationships.
This’ll not only force your body to adapt
to a different type of training to ensure
muscle growth, but will also stimulate
more muscles in your body at once. So
they can live happily and in harmony with
one another.
So in this stage, things are evolving out
of full body, high frequency, and low
volume into lower frequency, higher
volume. We'll now be separating the body
into the anterior and posterior chain
so that we can focus on the front and
back separately. You might be asking
yourself, “why is it called anterior and
posterior chain?” Just as links in a chain
connect to form a working whole, so do
the “chains” in your body. This refers to
the coordination of muscles in certain
BEFORE EACH WORKOUT
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE FULL BODY ROUTINE)
REST TIMES: 90 - 120 SECONDS BETWEEN EACH SET
GOAL: MIND-MUSCLE CONNECTION
DAY 1 - POSTERIOR CHAIN
DEADLIFT T-BAR ROWS HIP THRUSTS FACE PULLS DUMBBELL SKULL CRUSHERS SHRUGS STANDING CALF RAISES CORE: SUPERMANS 4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 15 REPS
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3EEKS
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W
STAGE 1 SYNERGY
DAY 2 - ANTERIOR CHAIN
FRONT SQUATS BENCH PRESS SEATED BARBELL SHOULDER PRESS ALTERNATING FRONT RAISES BARBELL CURLS AT (ANTERIOR TIBIALIS) RAISES CORE: ACCORDION CRUNCHES 4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 10 REPS (EACH SIDE)
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 15 REPS
DAY 3 - POSTERIOR CHAIN
PULL UPS ROMANIAN DEADLIFT SHOULDER EXTENSIONS FRENCH PRESS SHOULDER RETRACTIONS DONKEY CALF RAISES CORE: SUPERMANS 4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 15 REPS
DAY 4 - ANTERIOR CHAIN
INCLINE BENCH PRESS KNEELING SISSY SQUATS
SINGLE LEG STANDING DUMBBELL KNEE RAISES UNDERHAND DUMBBELL FLYS ALTERNATING DUMBBELL CURLS AT (ANTERIOR TIBIALIS) RAISES CORE: ROLL OUTS 4 SETS X 8 REPS
4 SETS X 8 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 15 REPS
NOTE: In each stage, you’ll be introducing a new goal. In this stage, you’ll be working
on “Mind-Muscle Connection.” Mind-Muscle Connection is the ability to connect to your
muscles, feel them work and contract them more efficiently. This will help you stimulate
the muscles better throughout your workouts and get more connected to the movements
you do. Slow down the reps, and think about the specific muscles you’re engaging in order
to get the best results. It's never about the amount of reps, but the quality of those reps.
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STAGE 2 PROLIFERATION
3EEKS
W
W
Welcome to stage 2 of your body's
evolution. You’ve now reached a
point where your body has changed,
morphed, developed to where it
requires new and improved stimuli to
spark change. We’ll be enhancing your
training by adjusting the formula.
Much like the single-celled organism
slowly splitting into multiple cells, we’re
going to be splitting your muscles into
separate days of the week, raising the
difficulty and amplifying change. This
stage will be high volume, low intensity,
and low frequency. So, the sets and reps
will increase, the weight will slightly
decrease, and the amount of times you
train a body part will decrease as well.
The reason why you’ll be decreasing
your weight (intensity) is that you’ll be
increasing the reps and sets (volume),
while also decreasing rest times between
sets; your goal is to focus on the intense
burn and activation in each movement.
Decreasing the amount of times you
train a muscle (frequency), is due to the
fact that you’ll be placing an increasing
amount of load onto a single muscle
group at one time, so your muscles will
now crave more rest after you damage
them in each workout. As we mentioned
in the intro, getting enough rest will only
speed up your development.
BEFORE EACH WORKOUT
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE LOWER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: MUSCLE BURN
DAY 1 - LEGS
SQUATS NORDIC HAM CURLS WALKING LUNGES HIP THRUSTS LATERAL SQUATS STANDING CALF RAISES CORE: HANGING LEG RAISES 4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 20 STEPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 15 REPS
3 SETS X 20 REPS
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STAGE 2 PROLIFERATION
3EEKS
W
W
DAY 2 - CHEST & BACK
BENT OVER ROWS BENCH PRESS PULL-UPS INCLINE BENCH PRESS T-BAR ROWS UNDERHAND DUMBBELL FLYS STRAIGHT ARM PULLDOWNS CORE: ROLL OUTS 4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 20 REPS
DAY 3 - SHOULDERS & TRAPEZIUS
OVERHEAD PRESS DUMBBELL UPRIGHT ROWS LATERAL RAISES BI-LATERAL FRONT RAISES REVERSE FLYS UNILATERAL SHRUGS CORE: RUSSIAN TWISTS 4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS (EACH SIDE)
3 SETS X 20 REPS
DAY 4 - ARMS (TRICEPS, BICEPS, FOREARMS)
CROSS BENCH DIPS UNDERHAND ROWS SKULL CRUSHERS BARBELL CURLS TRICEP KICKBACKS CONCENTRATION CURLS REVERSE CURLS FINGER CURLS CORE: WOOD CHOPS 4 SETS X 10 REPS
4 SETS X 10 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 12 REPS
3 SETS X 15 REPS (EACH SIDE)
NOTE: Your goal for this stage is “Muscle Burn.” The burn in your muscles is theorized
as a build up of metabolic waste products like hydrogen ions, which are a byproduct of
anaerobic metabolism. This reaction is a sign of the body breaking down glucose for energy
which is known as glycolysis. Glycolysis occurs when the body cannot get enough energy
from oxygen alone. So why should you push your muscles until you feel a burn? In a way, it
could be seen as a sign you’re placing enough stress on the muscles to elicit adaptation.
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3EEKS
W
STAGE 3 TRANSFORMATION W
You are closing in on the apogee
of your training. Transformation
in your training as well as your
physique will be at the vanguard.
This will be a very physically
demanding stage of the program,
but in turn you’ll be eliciting change
through the extreme external
stress placed on your body.
We’ll be increasing the amount of times
you train your muscle groups per week,
and usher in new techniques and exercises
to enhance the activation and growth
in your tissue. You’ll notice that there’s
an increased frequency in the major
muscle groups - legs, back, and chest
- while maintaining a higher volume.
Lower frequency is still maintained on
smaller muscle groups, due to the fact
they’re utilized as secondary partners in
compound movements. Subsequently,
you’ll sometimes be oblivious you’ve
worked them indirectly, except for when
that next-day soreness sneaks up on you
- queue the phrase “I’m sore in muscles I
didn’t even know I had!”
Supersetting is an approach to training
to help evoke extra stress on a muscle
by forcing continued activation, done by
performing one exercise immediately after
another. Pre-exhaustion is performing an
isolation exercise to pinpoint a muscle
group before moving into a compound
movement - furthering the Mind-Muscle
Connection, and boosting the effort
produced by this muscle. Pyramiding is
when you increase the amount of weight
each set, while decreasing the amount of
reps each set. This will cause the intensity
to go up, as you’ll always be escalating to a
heavier weight on each consecutive set.
To further explain this stage, you’ll notice
that the pairing of certain muscle groups
may seem somewhat counter intuitive,
like Chest and Biceps, or Back and Triceps,
compared to the more commonly paired
muscle groups, such as Chest and Triceps,
or Back and Biceps. The triceps (as well
as the anterior deltoids) are a secondary
muscle group working in all chest-pressing
motions, helping to push the resistance
away from you. Similarly, the biceps
(as well as the posterior deltoids) are a
secondary muscle group, aiding the back
on all pulling exercises.
Some of the new techniques (as mentioned
earlier), favorited by us will be supersetting, So, as you can see, there are some muscles
pre-exhaustion, and pyramiding.
with a very synergistic relationship. Taking
“I’M SORE IN MUSCLES
I DIDN’T EVEN KNOW I HAD!”
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3EEKS
W
STAGE 3 TRANSFORMATION W
day 1 of this stage for an example - Chest
& Biceps. As stated earlier, the triceps will
be worked a considerable amount through
the compound movements alone. Hence,
they’re already getting work whether you
isolate them in a movement or not. So to
save yourself from over-exhausting them,
we’d like to instead focus on the biceps
in their fresh and rested state. This will
also allow for more effort and stress to
be placed on a larger amount of muscles
in one workout - Chest, Anterior Deltoids,
Triceps, and Biceps in this scenario prompting further growth.
Or, to simplify it all down to Buff Dude
terms: “this stage will get you those killer
pumps, dude.”
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3EEKS
W
STAGE 3 TRANSFORMATION W
DAY 1 - CHEST & BICEPS
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: THE PUMP
SUPERSET
(PRE-EXHAUST) DUMBBELL FLYS 3 SETS X 15 REPS
BENCH PRESS 3 SETS X 12, 10, 8 REPS
LANDMINE PRESS 4 SETS X 15, 12, 10, 8 REPS
DIPS 4 SETS X 10 REPS
UNILATERAL CABLE CROSSOVERS 4 SETS X 10 REPS
BARBELL CURLS 4 SETS X 10 REPS
INCLINE DUMBBELL CURLS 4 SETS X 10 REPS
UNILATERAL CABLE CRUCIFIX CURLS 4 SETS X 10 REPS
CORE: ACCORDION CRUNCHES 3 SETS X 20 REPS
DAY 2 - BACK & TRICEPS
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: THE PUMP SUPERSET (PRE-EXHAUST) STRAIGHT ARM PULLDOWNS 3 SETS X 15 REPS
BENT OVER ROWS 3 SETS X 12, 10, 8 REPS
PULLDOWNS 4 SETS X 15, 12, 10, 8 REPS
T-BAR ROWS 4 SETS X 10 REPS
SHRUGS 4 SETS X 10 REPS
SKULL CRUSHERS 4 SETS X 10 REPS
FRENCH PRESS
4 SETS X 10 REPS
ROPE EXTENSIONS 4 SETS X 10 REPS
CORE: LYING LEG RAISES W/ HIP THRUSTS 3 SETS X 20 REPS
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3EEKS
W
STAGE 3 TRANSFORMATION W
DAY 3 - LEGS & CALVES
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE LOWER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: THE PUMP SUPERSET
(PRE-EXHAUST) HIP THRUSTS 3 SETS X 15 REPS
SQUATS 3 SETS X 12, 10, 8 REPS
WALKING LUNGES 4 SETS X 20 FOOTSTEPS
SUPERSET
ROMANIAN DEADLIFT
DUMBBELL SWINGS 4 SETS X 10 REPS
SUPERSET
GOOD MORNINGS
BULGARIAN SPLIT SQUATS 4 SETS X 10 REPS
STANDING CALF RAISES 4 SETS X 10 REPS
CORE: BIRD DOG 3 SETS X 20 REPS
DAY 4 - SHOULDER & FOREARMS
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: THE PUMP
SUPERSET
(PRE-EXHAUST) LATERAL RAISES 3 SETS X 15 REPS
SEATED DUMBBELL SHOULDER PRESS 3 SETS X 12, 10, 8 REPS
UNILATERAL UPRIGHT ROWS 4 SETS X 10 REPS
FACE PULLS 4 SETS X 10 REPS
SUPERSET
ALTERNATING FRONT RAISES
SHOULDER EXTENSIONS 4 SETS X 10 REPS
REVERSE CURLS 4 SETS X 10 REPS
SUPERSET
FOREARM EXTENSIONS
FINGER CURLS 4 SETS X 10 REPS
CORE: SWIMMERS 3 SETS X 20 REPS
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3EEKS
W
STAGE 3 TRANSFORMATION W
DAY 5 - BACK & CHEST
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 60 - 90 SECONDS BETWEEN EACH SET
GOAL: THE PUMP SUPERSET RACK PULLS
FLOOR PRESS 4 SETS X 15, 12, 10, 8 REPS
SINGLE ARM DUMBBELL ROWS 4 SETS X 10 REPS
SINGLE ARM DUMBBELL PRESS 4 SETS X 10 REPS
PULL OVERS 4 SETS X 10 REPS
CORE:WEIGHTED CRUNCHES 3 SETS X 20 REPS
NOTE: In this stage you’ll focus on “The Pump.” What is The Pump? It’s an amazing
phenomenon caused by an increase in blood flow - or oxygen and glucose (fuel) - to the
muscles you’re exercising. But really, the most important reason for The Pump is that
when the muscles are engorged with blood, you’ll slowly transform into a sleeve-busting,
shirt-tearing, vein-popping beast. Unfortunately, The Pump fades, but the chase will
never end.
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STAGE 4 APEX
3EEKS
W
W
This is it, the climax of your training
and evolutionary journey. You’ve been
incremental in your training throughout
these 9 weeks, and this stage will be no
different.
introducing some new exercises to up the
complexity, as well as decreasing the rest
times to further the stress not only on
your anaerobic* system, but your aerobic*
one as well.
The training style will be similar to stage
3, such as pyramiding, but you’ll see an
increase in the supersets and frequency
of the major muscles. But we’ll be
*Anaerobic: Producing energy without
oxygen.
*Aerobic: Producing energy with the use of
oxygen.
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STAGE 4 APEX
3EEKS
W
W
DAY 1 - LEGS & CALVES
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE LOWER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET
GOAL: MUSCLE FAILURE BOX SQUATS 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
NORDIC HAM CURLS
SINGLE LEG GLUTE BRIDGES 4 SETS X 12 REPS
SUPERSET
WALKING LUNGES 4 SETS X 20 STEPS
ROMANIAN DEADLIFT 4 SETS X 12 REPS
SUPERSET
KNEELING SISSY SQUATS
LYING DUMBBELL HAMSTRING CURLS 4 SETS X 12 REPS
SUPERSET
ADDUCTIONS
ABDUCTIONS 4 SETS X 12 REPS
SUPERSET
STANDING CALF RAISES
SKY REACHES 4 SETS X 15 REPS
CORE: HANGING LEG RAISES 4 SETS X 20 REPS
DAY 2 - BACK & CHEST
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET
GOAL: MUSCLE FAILURE (PRE-EXHAUST) STRAIGHT ARM PULLDOWNS 3 SETS X 15 REPS
DEADLIFT 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
BENT OVER ROWS
BENCH PRESS 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
PULL UPS
INCLINE BENCH PRESS 4 SETS X 12 REPS
SUPERSET
T-BAR ROWS
DUMBBELL FLYS 4 SETS X 12 REPS
SUPERSET
PULL OVERS
DIPS 4 SETS X 12 REPS
CORE: BICYCLES 4 SETS X 20 REPS
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STAGE 4 APEX
3EEKS
W
W
DAY 3 - ARMS (TRICEPS, BICEPS, FOREARMS)
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET
GOAL: MUSCLE FAILURE SUPERSET
SINGLE ARM FRENCH PRESS 4 SETS X 12 REPS
CROSS BENCH DIPS 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
REVERSE CURLS
BARBELL CURLS 4 SETS X 12 REPS
SUPERSET
SKULL CRUSHERS
ROPE EXTENSIONS 4 SETS X 12 REPS
SUPERSET
HAMMER CURLS
CONCENTRATION CURLS 4 SETS X 12 REPS
SUPERSET
FINGER CURLS 4 SETS X 12 REPS
FARMER HOLDS 4 SETS X FAILURE
CORE: TWISTING PLANKS 4 SETS X 20 REPS
DAY 4 - SHOULDERS & TRAPEZIUS
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET
GOAL: MUSCLE EXHAUSTION
HANG CLEAN PRESS 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
(PRE-EXHAUST) REVERSE FLYS
FACE PULLS 4 SETS X 12 REPS
SUPERSET
(PRE-EXHAUST) LATERAL RAISE
ARNOLD PRESS 4 SETS X 12 REPS
SUPERSET
INCLINE BARBELL FRONT RAISE
SHOULDER EXTENSIONS 4 SETS X 12 REPS
SUPERSET
SHOULDER RETRACTIONS
SHRUGS 4 SETS X 12 REPS
CORE: ROLL OUTS 4 SETS X 15 REPS
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STAGE 4 APEX
3EEKS
W
W
DAY 5 - LEGS & CALVES
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE LOWER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET
GOAL: MUSCLE FAILURE
SUPERSET
(PRE-EXHAUST) GOOD MORNINGS 4 SETS X 15 REPS
HEX-BAR DEADLIFTS 4 SETS X 12, 10, 8, 6 REPS
SUPERSET
SINGLE LEG ROMANIAN DEADLIFT
SPLIT SQUATS 4 SETS X 12 REPS
DUMBBELL SWINGS 4 SETS X 12 REPS
SUPERSET
SINGLE LEG STANDING DUMBBELL KNEE RAISES
SEATED SINGLE LEG HAMSTRING CURLS 4 SETS X 12 REPS
DONKEY CALF RAISES 4 SETS X 15 REPS
CORE: REVERSE CRUNCHES 4 SETS X 20 REPS
DAY 6 - BACK & CHEST
MOBILITY/WARM-UP ROUTINE: 10 MINUTES (USE UPPER BODY ROUTINE)
REST TIMES: 30 - 60 SECONDS BETWEEN EACH SET GOAL: MUSCLE FAILURE
SUPERSET
(PRE-EXHAUST) WEIGHTED BACK EXTENSIONS
SEATED ROWS 4 SETS X 12 REPS
SUPERSET
(PRE-EXHAUST) INCLINE UNILATERAL CABLE CROSSOVERS
LANDMINE PRESS 4 SETS X 12 REPS
SUPERSET
UNDERHAND PULLDOWNS
DUMBBELL BENCH PRESS 4 SETS X 12 REPS
SUPERSET
ALTERNATING BENT OVER DUMBBELL ROWS
ALTERNATING DUMBBELL FLYS 4 SETS X 12 REPS
CORE: CABLE CRUNCHES 4 SETS X 20 REPS
NOTE: Your goal in this stage is Muscle Failure. This is exactly as it sounds - you want
to strive for muscular failure on the last repetition of each exercise. By stimulating the
muscle in this fashion, you're pushing it the breaking point, ensuring that you're forcing
the growth from within (hypertrophy).
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THE HARD-EARNED
FINISH LINE
Congratulations! You’ve finished the 12 weeks of this extremely rigorous journey.
Consider yourself a fully evolved Buff Dude. Although, as we mentioned in the
beginning, it will take constant work to progress further. Take a moment to revel in
your accomplishments, but make sure to get right back to it!
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STRETCHING
Stretching and mobility are excellent ways to help with your range of motion,
muscular pains or cramping, muscle elasticity, and of course flexibility. We’ll be
leaving the stretching for post workout.
After an intense workout, you’ll be left
with tight and sensitive muscles, tendons,
and ligaments, so giving them a light
stretch will help relieve some tightness.
You’ll notice that there's an option to hold
the stretches for 10 - 20 seconds. We
would recommend holding for a longer
period of time on muscle groups that
need extra attention.
Here are some of our favorite stretches.
Feel free to choose the ones that you like
best, or that will help target areas you
want to work on.
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LOWER BODY STRETCHES
SIT AND REACH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on the hamstrings. If you want to
strictly focus on hamstrings, keep your lower
back straight, but if you want to add in a lower
back stretch, then round your back and bring
your chest down to your legs.
GLUTE STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the gluteus maximus and hip flexors. It might
take a little time to get into the position, but as your muscles start to
relax, you’ll feel the benefits almost immediately.
LUNGE STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on hip flexors. This stretch can also
be used as a mobility drill by externally rotating the
leg while in position. It can also be an excellent way
to relieve pain in the lower back by stretching the
psoas.
GROIN STRETCH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on leg adductors. Keep an upright torso, and
gently try to get your outer thigh to touch the floor.
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LOWER BODY STRETCHES
QUAD STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the quadriceps. Slowly lean back, and
twist your hips toward your stretching leg to feel a more
aggressive stretch.
LOWER BACK/GLUTE STRETCH
2 SETS X 10 - 20 SECOND HOLDS
NOTE: Focusing on the erector spinae and gluteus maximus. You
can have your crossed over leg straight or bent, depending on
what position feels the tightest. Try to keep your upper back
anchored to the floor as you rotate your trunk.
CALF STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on the gastrocnemius. Keep your back leg
straight and heel anchored to the floor as you lean forward.
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UPPER BODY STRETCHES
LAT STRETCH
2 SETS X 10 - 20 SECOND HOLDS
(EACH SIDE)
NOTE: Focusing on the latissimus dorsi.
SHOULDER STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on your posterior and lateral heads
of the deltoid. Gently pull the upper arm close
to your torso with your other arm to feel the
maximum stretch.
TRICEPS STRETCH
2 SETS X 10 - 20 SECOND HOLDS
(EACH SIDE)
NOTE: Focusing on the triceps brachii. To target
the lats, gently lean away from your stretching arm.
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UPPER BODY STRETCHES
TRAP/NECK STRETCH
2 SETS X 10 - 20 SECOND HOLDS (EACH SIDE)
NOTE: Focusing on your levator scapula. As you have one
arm behind your back and the other gently pulling on your
head, make sure you keep your torso vertical. Do not lean.
CHEST STRETCH
2 SETS X 10 - 20 SECOND HOLD
NOTE: Focusing on pectoralis major. Take
a deep breath and as your chest expands,
tilt your torso upwards. Try rotating your
thumbs to feel it in slightly different areas.
BICEPS/FOREARM STRETCH
2 SETS X 10 - 20 SECOND HOLD
NOTE: Focusing on biceps brachii and forearm
flexors. Gently push the hips back to feel a
more aggressive stretch.
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CARDIO
Is cardio required for this plan? Since we’ve featured compounds, supersets
and short rest times, we feel the plan itself will meet most people’s cardio
requirements. But if you’d like to add cardio on top of the workouts, here’s our
personal suggestions:
Typically we stick to either steady state
or H.I.I.T. cardio, both of which we’ll cover
below. As far as when we perform our
cardio, it’s usually either fasted and first
thing in the morning (steady state only),
immediately following workouts, or on
‘off days’ when we’re not working out. On
these off days, we’ll usually perform H.I.I.T.
STEADY STATE
Steady State is any form of cardio where
you maintain a constant intensity for a set
period of time.
Recommended Steady State Routine:
One of our favorite methods is jumping on
a treadmill for 30-45 minutes at a 7.5%10% incline while walking briskly at 3.5
to 4 mph. We’ll either do this while fasted
first thing in the morning or immediately
following our workouts.
If you’d rather perform steady state
outdoors, then we recommend walking
briskly for the same amount of time. A
good rule of thumb is to try and walk
just fast enough where you can carry on
a conversation without running out of
breath.
Pros of Steady State:
• Great for beginners
• Can be performed in a fasted state
• Low impact
• Opportunity to meditate, decompress
and plan the day ahead
Cons of Steady State:
• It can become boring (this is where a
good music playlist comes in handy!)
• Not as good for those with a busy
schedule
H.I.I.T.
High Intensity Interval Training - is any
form of cardio activity that alternates
periods of higher intensity with periods of
lower intensity.
>>
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Recommended H.I.I.T. Routine:
We typically perform H.I.I.T. on an ‘off
day’ (one where we won’t be performing
any workouts) and after we’ve eaten. As
the name implies, H.I.I.T. is high-intensity
and we wouldn’t recommend performing
it while fasted as it would be counterproductive.
Try and find a park, a track, or somewhere
with plenty of space, and warm-up by
briskly walking for a minute or two in
addition to some lower body mobility.
Next, start performing H.I.I.T. with an all
out sprint for 20 seconds. Follow this up
with 40 seconds of active rest (walking
at a slow pace), and then repeat the
process over and over again. For those
new to H.I.I.T., we recommend repeating
this process up to 10 times total to get
a feel for it. For those who are more
comfortable with this style of cardio, we
recommend 15-20 times total of all out
sprinting and active rest.
Don’t have a park or open area? You
can also perform it indoors on a cardio
machine or by utilizing a combination of
bodyweight exercises.
Pros
• Time efficient
• May improve the muscle's ability to use
fat for fuel more effectively
Cons
• Not recommended for beginners
• Higher risk of injuries if not performed
correctly
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TUTORIALS
LEGS
1
SQUATS
HOW TO PERFORM:
• With the bar placed on your trapezius, take about a shoulder
width stance with your toes pointed out in a comfortable
position.
• Begin by flexing in your hips and knees like you’re about to sit
in a small chair.
• Bring yourself down until your hip crease is below
your knee joint.
• Once you reach the bottom position, push
through your midfoot while extending in your
hips and knees until you reach the top position.
2
NOTE: Maintain a straight and rigid back. Make sure your knees
follow your toes. Do NOT let your knees collapse inward.
BOX SQUATS
HOW TO PERFORM:
• Face away from a box, stool, chair, or step that’s at a
height comfortable for you.
• Stand with your feet slightly wider than hip width.
• Flex in the hip and knees; squat down
(sitting) onto the box.
• Touch your butt onto the box and extend up
into the top position.
NOTE: Keep tension in the legs
as you touch the platform. Do
not relieve tension on the legs
as you sit by rocking
forward in order to get
back to the top position.
The lower the box, the more
difficult the exercise.
1
2
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TUTORIALS
1
2
SPLIT SQUATS
HOW TO PERFORM:
• With a barbell placed onto your upper back, split
your stance so one foot is placed in front of you, and
the other is placed behind you.
• Make sure the leading foot is flat on the ground, and
the backwards placed foot is balancing on the ball of
the foot.
• Keep an upright torso and slowly descend until your
backwards placed leg knee gently touches the ground.
• Once you reach the bottom position, drive with the
leading leg until you reach the top position.
NOTE: You can also use a pair of dumbbells by grasping
them in each hand and holding them at your sides.
HIP THRUSTS
1
HOW TO PERFORM:
• Set up a barbell on the ground (preferably with the
height of 45 lb plates to leave room for your body).
• In a seated position on the ground with your back
against the bench and legs straight out in front of you,
roll the barbell back until the bar is in your hip crease
area.
• Place your upper back onto the bench and flex in your
knees, bringing your heels back until your upper and
lower legs are at a 90 degree angle with feet flat on
the floor; this is the starting position.
• Hold the bar with both hands and extend in your
hips and knees, pushing mid foot.
• Once you reach the full extension in your hips,
squeezing glutes and torso inline with thighs,
slowly let the bar back down to the starting
position.
2
NOTE: Using a pad for the barbell on your hips will help
increase comfort. In the top position, the main point of contact is
your upper back and feet. You’ll also likely feel your hamstrings helping out.
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TUTORIALS
FRONT SQUATS
HOW TO PERFORM:
• ARM/HAND position 1: Walk up to the barbell until the bar
is placed right above your clavicle. Cross your arms and
place your hands on the bar.
• ARM/HAND position 2: Grasp the bar slightly wider than
shoulder width, and as you walk up to the bar, flex in the
elbow joints and bend your wrists until the bar is right
above your clavicle for the “clean” position.
• Unrack the bar and stand with your feet about
shoulder width.
• With your elbows high and torso
vertical, squat down by flexing in your
hips and knees.
• Once you reach the bottom position, push through
your midfoot and extend your hips and knees until you
reach the top position.
1
2
NOTE: Imagine your legs are trees and your hips are the
hammock - squat between your legs to keep a vertical torso.
Elevating your heels can help with body position.
KNEELING SISSY SQUATS
HOW TO PERFORM:
• Lower yourself to your knees.
• Start in the upright position with your upper
legs and torso vertical to the floor.
• Slowly lower yourself back by flexing in your
knees; trying to keep your torso inline with
your upper legs.
• Once your glutes touch the heels of your feet,
extend in your knees to bring yourself
back to the upright position.
1
2
NOTE: This is best performed with
a very slow descent (negative
motion). Keep constant tension
in your quads.
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TUTORIALS
ROMANIAN DEADLIFTS
HOW TO PERFORM:
• Have the barbell placed on the rack at about mid thigh.
• Grasp the barbell at shoulder width, unrack it, and walk
back slightly.
• Plant your feet in a forward position at hip width.
• While keeping your knees slightly bent but stationary, and
your back straight and rigid, flex in your hip and bow forward,
gliding the barbell along your thighs.
• Bring the bar down until you feel a full stretch in your
hamstrings.
• Once you reach the bottom position, forcefully pull the weight
upwards with your hamstrings and glutes and extend your
hips into the top position.
1
NOTE: Try to arch your lower back while bringing the bar down.
This will enable you to get a better stretch in your hamstrings
and force you to have better form.
2
NORDIC HAM CURLS
HOW TO PERFORM:
• Get onto your knees, placing them hip width apart with your
feet anchored under something stable.
• Slowly let your body lean forward until you feel the
tension in your hamstrings.
• Try to keep your body from falling forward
2
(this is the negative portion of the lift),
and as soon as you lose the strength
to hold yourself up, fall into the pushup
position.
• Push yourself upwards slightly with your
arms, while pulling your body upwards the
rest of the way using your hamstrings and glutes.
1
NOTE: Make sure you only spot yourself with
your arms when
your hamstrings/
glutes give out.
3
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TUTORIALS
1
GOOD MORNING
HOW TO PERFORM:
• Begin with your body in the full upright position.
• Slowly bow forward by flexing in your hips, keeping a straight and
rigid torso.
• Once you feel a deep stretch in your hamstrings, slowly extend in your
hips, while squeezing your glutes and bringing your torso back to the
upright position.
NOTE: To get a slightly farther range of motion, keep a slight
bend in your knees while bowing forward. Keep a neutral chin
and a flat lower back. Keep your toes pointed forward.
2
WALKING LUNGES
HOW TO PERFORM:
• Start in a standing position with your feet hip width apart.
• Take a long step forward with one leg.
• Once your forward foot is flat on the ground, flex in the hip and knee to lower
yourself down until your rear leg’s knee almost touches the ground.
• Push off with your front foot and bring your back leg forward.
NOTE: Keep your front flat on the ground. Make sure your torso is vertical.
1
2
3
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5
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TUTORIALS
BULGARIAN SPLIT SQUATS
1
HOW TO PERFORM:
• Stand facing away from a bench or box, and place one
foot onto it.
• Keep your front facing foot flat on the ground and
squat down until your back facing legs knee is close to
touching the ground.
• Keep a vertical torso as you squat.
NOTE: The distance you step forward with
your working leg is dependent on your
morphology and mobility. A closer stance
will require more ankle mobility. If you
struggle with your range of motion, or notice your heel is
elevating as you squat, kick your foot out further in front
of you.
2
LATERAL SQUATS
HOW TO PERFORM:
• Get into a wider-than-shoulder-width stance.
• Squat down towards one leg while keeping your opposite leg straight.
• Try to maintain a vertical torso, and make sure your knee is inline with your toes.
NOTE: Depending on your personal mobility, you might have to play with
the width of your stance for optimal range of motion.
3
1
2
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TUTORIALS
DUMBBELL SWINGS
1
2
HOW TO PERFORM:
• Grasp a dumbbell on one end.
• Stand with your feet slightly wider
than shoulder width.
• With slightly bent knees and a straight
back, flex in the hips and bow
forward.
• Explosively extend in your hips and
use the momentum from the hip
thrust (squeezing your glutes) to
allow flexion in your shoulders, and
bring the dumbbell up to parallel with the ground.
• As the dumbbell falls, flex in your hip and bow forward again to catch the momentum
of the dumbbell, starting the movement over again.
NOTE: Don’t squat down as you perform the exercise, focus more on the hinge in your
hips. Keep a neutral chin.
HEX BAR DEADLIFTS
HOW TO PERFORM:
• Step inside the Hex Bar and widen your
stance to about hip width.
• Squat down and grasp the handle while
keeping a vertical torso.
• Push through your mid foot while
squatting the weight upwards,
and maintain a vertical and
rigid torso.
• Once you reach the top position,
slowly squat down to the starting
position.
1
2
NOTE: Do not over extend your hips at the top
position, as this will put unnecessary stress on
your lower back.
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TUTORIALS
1
2
ADDUCTIONS
HOW TO PERFORM:
• Tie a band around something stable at knee height.
• Sit on a bench or chair and wrap the other end
(loop) of the band around your leg (the one closest
to the band), just above the knee.
• Slightly elevate your banded leg’s foot above the
floor.
• Slowly adduct your leg inward until you feel tension
in your inner thigh area.
• Slowly bring your leg back to the starting position.
• Once all the repetitions are done on one leg, switch
sides.
NOTE: Use a slow and controlled movement to maintain
tension throughout the exercise. Don’t feel like you need
to go heavy - take it light.
ABDUCTIONS
HOW TO PERFORM:
• Tie a band around something stable at ankle height.
• In the standing position, wrap the other
end (loop) of the band around your
ankle (the one farthest away from the
1
band).
• Slightly elevate your banded leg’s
foot above the floor.
• Slowly abduct your leg outward
until you feel tension in your
gluteus medius.
• Slowly bring your leg back to the
starting position.
• Once all the repetitions are done on
one leg, switch sides.
NOTE: Use a slow and controlled
movement to maintain tension throughout
the exercise. Don’t feel like you need to
go heavy - take it light.
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TUTORIALS
LYING DUMBBELL HAMSTRING CURLS
HOW TO PERFORM:
• Lie in the prone
position.
• Grasp the
dumbbell with
your feet.
• Flex in your
knees, and curl the
dumbbell upwards.
• Slowly lower the dumbbell back to the
bottom position.
1
NOTE: Bring the dumbbell up until your
upper and lower legs are at a 90 degree
angle.
2
SINGLE LEG GLUTE BRIDGES
HOW TO PERFORM:
• Lay down facing up with knees bent and feet flat on the ground at hip width.
• Raise one leg off the ground.
• Push with the foot that’s placed on the ground, and extend the hips upward until your
upper and lower body are inline.
• Squeeze the glutes, and slowly lower yourself down to the starting position.
NOTE: Keep tension in the glutes by not completely resting your hips on the
ground at the starting position.
1
2
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TUTORIALS
1
SINGLE LEG STANDING
DUMBBELL KNEE RAISES
2
HOW TO PERFORM:
• Place a dumbbell onto one leg right above
the knee.
• With the dumbbell in place, raise your knee
upwards by flexing in your hip and knee.
• Once your thigh is about parallel with the floor
or slightly higher, slowly lower it back down.
• Once you complete all the repetitions on one leg,
switch legs.
NOTE: Balance might be an issue, so have
something to help stabilize you until you feel
confident in the movement. Keep a vertical torso.
SEATED SINGLE LEG HAMSTRING CURLS
HOW TO PERFORM:
• Sit on a seated hamstring curl machine.
• Place one leg onto the pads, while the other hangs below.
• Secure your working leg into the machine.
• Slowly curl your leg in a slow and controlled motion.
• Repeat on the other leg.
NOTE: Keep tension in your hamstring by not fully relaxing at the
starting and ending position.
1
2
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TUTORIALS
BACK
BENT OVER ROWS
HOW TO PERFORM:
• Walk up to the barbell and place your feet about
hip width, and grasp the bar with an overhand
grip that’s slightly wider than shoulder width.
• With a straight and rigid back, pull the bar
upwards, utilizing your lats and elbow flexion.
• Once the bar touches your upper abdominal
area, slowly lower the bar to the floor.
NOTE: Stretch your hamstrings out
beforehand to help with proper positioning.
Keep your lumbar flat and core tight.
1
2
PULL UPS
HOW TO PERFORM:
• Grab a pullup bar with an overhand grip, slightly wider than shoulder width.
• While hanging from the bar, retract and depress your scapula and flex at the
elbows, pulling yourself upwards.
• Once you’ve reached the top position with your chin above the bar, slowly let
yourself down to the
starting position.
1
2
NOTE: Imagine pulling
the bar to your upper
chest area and your
elbows being tucked
into your back pockets.
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TUTORIALS
1
SINGLE ARM DUMBBELL ROWS
HOW TO PERFORM:
• Grasp a dumbbell and get into a split stance.
Lean forward so your torso is facing the floor.
If additional stability is preferred, place your
free hand onto a bench for support.
• With your arm hanging down, pull the dumbbell
upwards by flexing in your elbow and retracting
your scapula.
• Once you reach the top position, slowly let it down
to the stretched position.
2
NOTE: Don’t allow your torso to twist as you row the
weight up. Keep a neutral chin and tight core.
DEADLIFT
HOW TO PERFORM:
• With the bar placed on the floor, walk up to it so it’s about 1” from the shins; make
sure your feet are at hip width. The bar should be over your midfoot (shoelace area),
and your toes should be slightly pointed out.
• Bend down and grasp the bar at about shoulder width (just outside your shins) with a
double overhand grip.
• Slowly bend your knees until your shins meet the bar. Do not move your hips.
• Slightly push your knees into the crook of your elbows.
• Bring your chest up and push your belly down into the inside of your knees. Do not
drop your hips.
• Drag the bar up your shins by pushing the floor with your feet and
utilizing knee and hip extension.
• Lift your chest, and keep your shoulders back.
• Once you reach the top position, reverse the
motion to let the weight down to the
bottom position.
NOTE: At the top position, make
sure you pull your shoulders
back and utilize thoracic
spine extension to complete
the full lockout.
1
2
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TUTORIALS
1
T-BAR ROWS
HOW TO PERFORM:
• Place one end of a barbell in a
corner or use a landmine.
• Using a wide grip or v-grip
attachment, place it onto the barbell
and grasp it tight.
• With feet at hip width stance and while
bowing forward at a 30 - 45 degree
angle, pull the weight upwards with
your lats.
• Once you reach the top position, lower
it down to the starting position.
2
NOTE: Focus on getting your elbows as
far back as possible; this will ensure
maximum contraction in the lats.
STRAIGHT ARM PULLDOWNS
HOW TO PERFORM:
• Connect a bar onto a high pulley cable machine.
• Grasp the bar with an overhand grip at about shoulder
width or wider.
• With arms straight, pull the band downwards
by extending the arms at your shoulder joint,
bringing them down to the mid-thigh area.
• Return back to the top position.
NOTE: To relieve tension on the elbows, make
sure you have a slight bend in the elbows. If
you feel a slight burn in your triceps while
performing, that's okay - the triceps help
with shoulder extension.
1
2
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TUTORIALS
PULL DOWNS
HOW TO PERFORM:
• Connect a wide bar onto a high pulley cable
machine.
• Grasp the bar with an overhand grip at
shoulder width or wider.
• Pull the bar downwards by flexing in your
elbows and retracting your scapula.
• Once the bar reaches your clavicle/upper
chest area, slowly return to the starting
position.
1
2
NOTE: Keep your chest up, and pull your elbows down like you’re trying to tuck them into
your back pockets.
RACK PULLS
HOW TO PERFORM:
• With the bar set slightly above the knee or below (depending on your preference) on
the power rack, walk up to the bar with a hip width stance.
• Flexing in your hips and knees, bow forward and firmly grasp the bar at shoulder
width.
• Maintaining a straight and rigid back, extend in your hips and knees, pulling the bar
upwards until you reach a fully extended position.
• Slowly let the bar back down to the racked position.
NOTE: At the top position, pull the shoulders back and utilize thoracic spine extension for
an optimal lockout.
1
2
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TUTORIALS
1
PULL OVERS
HOW TO PERFORM:
• Lie crosswise with your upper back supported on a
bench, and grasp a dumbbell with both hands.
• Keep your feet flat on the floor and your legs at a 90
degree angle. Your torso should be parallel with the floor.
• Start with the dumbbell directly above your sternum, with slightly
bent but rigid and stationary arms.
• Taking a deep breath, flex in the shoulder joint and bring the
dumbbell back and behind your head. You should feel a
deep stretch in your lats, chest and shoulders.
• Exhale as you extend in the shoulder to bring
the dumbbell back to the top position.
NOTE: Dip your hips slightly to create more
stretch in your lats. Try not to flex and extend in
the elbows as you perform the exercise.
2
BACK EXTENSIONS
HOW TO PERFORM:
• Using a back extension bench, get into position, anchoring your feet and placing
your hips firmly against the bench.
• Start with your hips flexed and your upper body angled toward the floor.
• Grasp a plate, barbell, or dumbbell with both hands, and extend through your hips
until your upper body is in line with your lower body.
• Hold at the top position for a second, and slowly lower yourself to the starting
position.
NOTE: Press your hips into the bench as you extend your lower back.
1
2
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TUTORIALS
SEATED ROWS
HOW TO PERFORM:
• Attach a V-grip connection onto a low
pulley cable machine.
• Grasp the V-grip with both hands, allowing
the weight to pull your shoulders forward.
• With your legs placed in front
of you and supported by a
platform or wall, pull the
weight by flexing in your
elbows and retracting your scapula.
• Return back to the fully stretched
position.
1
NOTE: Slightly bend forward to get a better
2
stretch in the lats in the starting position. As you
pull the weight, bring your torso to a vertical position. Pull the chest
upwards as your elbows come back to their fully flexed position.
ALTERNATING DB ROWS
HOW TO PERFORM:
• Grasp a pair of dumbbells and with your feet together,
bend over until your torso is about parallel with the floor.
• With arms hanging down, pull one dumbbell upwards by
flexing in your elbow and retracting your scapula.
• Once you reach the top position with one arm, slowly let
it down to the starting position.
• Now, repeat the motion with the other arm.
• Repeat, alternating between arms.
1
NOTE: Don’t allow your torso to twist
as you row the weight up. Keep a
neutral chin and tight core.
2
3
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TUTORIALS
CHEST
1
BENCH PRESS
HOW TO PERFORM:
• Lie in the supine (facing up) position on a
flat bench.
• Grasp the bar wider than shoulder width (about
double the width of your clavicle).
• Retract your scapula and tighten your core.
• Unrack the barbell and slowly lower it to your sternum.
• Once you touch the bar to your sternum, explosively
press the bar upwards to the top position.
2
NOTE: Try to keep a 45 degree angle from your
elbows to your torso throughout the lift. The main
points of contact with the bench should be your
upper back and hips.
INCLINE BENCH PRESS
HOW TO PERFORM:
• Lie in the supine (facing up) position on
an incline bench.
• Grasp the bar wider than shoulder
width (about double the width of
your clavicle).
• Retract your scapula and tighten
your core.
• Unrack the barbell and slowly lower it to
your clavicle.
• Once you touch the bar to your clavicle,
explosively press the bar upwards to the top
position.
NOTE: Try to keep a 45 degree angle from your
elbows to your torso throughout the lift. The
main points of contact with the bench should be
your upper back and hips.
1
2
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TUTORIALS
SINGLE ARM DUMBBELL PRESS
1
HOW TO PERFORM:
• Grasp a dumbbell.
• Lie supine (facing up) on a flat bench,
with feet flat on the floor in a wide
stance. Make sure your hips and upper
back are firmly planted on the bench.
• Keep your shoulders back, scapula retracted,
and one arm stretched out to your side for
counter balance.
• Maintain around a 45 degree angle between your
elbow and torso as you lower the dumbbell to
your armpit area.
• Press the dumbbell upward and slightly
inward at the top.
2
NOTE: Maintain a tight core to keep trunk
rotation at a minimum since the weight will
pull you to one side.
UNDERHAND FLYS
HOW TO PERFORM:
• Stand with your feet hip width apart
while grasping a set of dumbbells.
• Keep your chest up, shoulders
back, and arms straight.
• With palms facing forward,
flex in the shoulders and
bring the dumbbells upward
until your arms are
parallel to the floor.
• Bring the dumbbells
inward at the top
position.
NOTE: Have a slight bend in your
elbows to help alleviate any possible
strain in the elbow joints.
1
2
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TUTORIALS
DUMBBELL FLYS
HOW TO PERFORM:
• Grasp a pair of dumbbells and lie in a
supine (facing up) position on a flat bench.
• Start with your arms straight above you,
around the sternum area.
• Lower the weight while maintaining
semi-straight arms.
• Once you’ve achieved a deep stretch in
your chest, return the weight to the starting
position.
1
2
NOTE: Keep your shoulders down and back. As
you adduct your arms inward, stop right before
the tension is released in your chest. Maintain a
slight bend in your elbows.
LANDMINE PRESS
HOW TO PERFORM:
• Shove one end of a barbell in a landmine attachment or a corner of the floor.
• Load weight onto the end of the barbell that's opposite the landmine or corner.
• Get onto your knees and place them at about shoulder width.
• Grasp the end of the barbell and bring
it to your clavicle area.
• With your elbows tight to your body,
press the weight upwards while
squeezing your hands together.
• Once you reach the top position,
slowly let the bar down to the
starting position.
NOTE: This exercise focuses on the
clavicular portion of the chest along
with the anterior deltoids and triceps.
Maintain a straight, rigid torso and
tight core.
1
2
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TUTORIALS
DIPS
HOW TO PERFORM:
• Grasp a dip bar with a width just
slightly wider than your shoulders.
• Crunch in the abdominals so your
chest is facing downwards.
• Retract the scapula and flex at
the elbows, bringing your body
down until you feel the stretch
in your pectoral muscles.
• Pushing with the chest,
extend yourself to the top
position.
1
2
NOTE: Keep tension on the chest by not
fully extending the arms at the top position.
UNILATERAL CABLE CROSSOVERS
HOW TO PERFORM:
• Connect a D-grip attachment to a cable machine and set it just below shoulder
height.
• Grasp the D-grip, and step away until your arm is straight and there’s tension on the
cable.
• With a slight bend in your elbow, horizontally adduct your arm past the center line of
your body.
• Squeeze your chest, and then slowly return to the starting position.
NOTE: Keep your shoulder back and depressed for optimal contraction in the chest.
Perform with a wide stance and tight core for better stability.
1
2
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TUTORIALS
FLOOR PRESS
HOW TO PERFORM:
• Lie supine (facing up) on the floor, with
your legs straight.
• Grasp the barbell with a wider than
shoulder grip.
• Slowly lower the weight down
until the backs of your upper
arms touch the floor.
• Keep your elbow at around a 45
degree angle to your torso as you press
the weight up.
1
NOTE: Keep a slow tempo as you lower the weight and
while you explosively press the weight upwards.
2
INCLINE UNILATERAL CABLE
CROSSOVERS
HOW TO PERFORM:
• Connect a D-grip attachment to a cable
machine and set it at the lowest height.
• Grasp the D-grip, and lie on an incline
bench.
• With a slight bend in your elbow,
horizontally adduct your arm past the
center line of your body.
• Squeeze your chest, and then slowly
return to the starting position.
1
NOTE: Keep your shoulder back and
depressed for optimal contraction in the
chest. Perform with a wide stance and
tight core for better stability.
2
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TUTORIALS
ALTERNATING DUMBBELL FLYS
HOW TO PERFORM:
• Grasp a pair of dumbbells, and lie in
a supine (facing up) position on a flat
bench.
• Start with your arms straight above you,
around the sternum area.
• Lower one dumbbell to the side, while
maintaining a semi-straight arm.
• Once you’ve reached a deep stretch
in your chest, return the weight to the
starting position.
• Now perform the same movement on
the other side, continuously alternating.
1
NOTE: Keep your shoulders down
and back. As you adduct your arm
inward, stop right before the tension
is released on your chest. Maintain a
slight bend in your elbows.
2
3
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TUTORIALS
S
R
E
D
L
U
SHO
OVERHEAD PRESS
HOW TO PERFORM:
• Place the bar on the power rack at about
clavicle height.
• Grasp the bar at about shoulder width
and unrack the barbell.
• Take a hip width stance or slightly wider.
• Press the weight overhead, bobbing your
head out of the way of the barbell and
then returning it to a neutral position as
it passes your head.
• Once you reach full extension, elevate
your shoulders and lockout.
• Gently lower the bar back to the starting
position.
1
NOTE: Do not use your leg drive in this
exercise. Maintain straight and rigid legs
and tighten your glutes.
2
SEATED DUMBBELL SHOULDER PRESS
HOW TO PERFORM:
• Grab a pair of dumbbells.
• In a seated position, bring the
dumbbells up to your
shoulders.
• Press upwards through the
shoulder and extend your
elbow.
• Once the dumbbells reach the
top position, slowly let
the weight down to the
starting position.
NOTE: Keep a vertical torso
and tight core.
1
2
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TUTORIALS
SINGLE ARM DUMBBELL SHOULDER PRESS
HOW TO PERFORM:
• Grasp a dumbbell and bring it up to your shoulder.
• Start with your arm flexed, and your elbow at your side.
• Press the dumbbell upwards by flexing at your shoulder
and extending your elbow.
• Once you reach the top position, slowly return to the
starting position.
3
2
NOTE: This is a unilateral motion;
you’re working only one side at a
time. Performing such exercises
can key in on any asymmetry
issues. Keep a vertical torso and
1
neutral chin.
FACE PULLS
HOW TO PERFORM:
• Connect a rope attachment to a high
pulley cable machine.
• Grasp the rope with both hands.
• Step away from the cable machine until
your arms are straight out in front of
you and there’s tension on the cable.
• Pull the rope towards your face by
1
flexing in your elbows and pulling your
shoulder blades together, allowing your
elbows to flare wide.
• Squeeze your shoulders and traps, and
slowly return to the beginning position.
NOTE: If you feel unstable performing this
exercise, take a staggered stance to help
stabilize the movement.
2
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TUTORIALS
SEATED BARBELL SHOULDER PRESS
1
HOW TO PERFORM:
• Place a bench or seat in the power rack.
• Have the barbell racked at about clavicle height.
• Take a seat and with a vertical torso, brace your
core.
• Grasp the bar at about shoulder width, unrack
the bar, and lower it to your clavicle.
• Press the bar straight up, bobbing your head out of
the bar path.
• Once you reach the top position, elevate your
shoulders.
• Slowly lower the bar to your clavicle.
2
NOTE: This can be done with back support or no back
support. Keep in mind, if you perform this with no
back support, it’ll be more difficult and will test your
stabilization and strength.
ALTERNATING FRONT RAISES
HOW TO PERFORM:
• Grasp a pair of dumbbells, and stand with your feet at about hip width.
• With palms facing down, raise one arm straight out in front of you until it reaches
slightly above shoulder height.
• Return that arm to the starting position,
and perform the movement
with your other arm.
NOTE: Keep a slight bend in
the elbows to help contract
the muscles and stabilize
the joints. If you feel
discomfort, try rotating
your hands so your
thumbs are facing up.
1
2
3
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TUTORIALS
BARBELL SHRUGS
HOW TO PERFORM:
• Grasp a barbell at shoulder
width or slightly wider with
an overhand grip.
• Stand with your feet
at hip width or slightly
wider, and brace
your core. Elevate
your shoulders,
shrugging upwards.
• Slowly let the weight down to the
starting position.
1
2
NOTE: Imagine you’re trying to touch your shoulders to your ears. Slightly holding at the top
position will increase the difficulty of the movement and the activation of your trapezius.
SHOULDER EXTENSIONS
HOW TO PERFORM:
• Grasp a pair of dumbbells.
• Bow forward until your torso is nearly parallel
with the floor.
• With your arms straight and palms facing
backwards, slowly extend in the shoulders so
they elevate behind you.
• Once you reach the top position, squeeze
and slowly let them down to the starting
position.
1
NOTE: This is a short range of motion,
and you’re focusing on a small and typically
weaker muscle group. Start light, and hold the top
position for a short time to ensure proper muscle
contraction.
2
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TUTORIALS
DUMBBELL UPRIGHT ROWS
HOW TO PERFORM:
• Grasp a pair of dumbbells and stand
with your feet hip width or wider.
• Start with your arms straight and in
front of you.
• Flex in your elbows as you pull the
dumbbells upwards. As they’re gliding
along your body, allow your elbows to
flare wide.
• Squeeze your traps at the top position
before slowly returning to the starting
position.
NOTE: Adjust the angle of your pull for
maximum comfort in this exercise.
1
2
SHOULDER RETRACTIONS
HOW TO PERFORM:
• Set a bench to an incline position at a 45 degree angle or lower.
• Grab a pair of dumbbells and lie prone (facing down) on the bench,
and let your arms hang down.
• With your sternum firmly planted on the bench, slowly retract your
shoulders back and together.
• Hold at the top position before lowering the
weight to the starting position.
NOTE: This is a short range of motion, but
very effective for targeting the upper/
mid trapezius area. Slightly bend
your elbows for a further range of
motion.
1
2
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TUTORIALS
UNILATERAL UPRIGHT ROWS
HOW TO PERFORM:
• Grasp a dumbbell and stand
with your feet hip width or
wider.
• Start with your arms straight
and in front of you.
• Flex in your elbows as you
pull the dumbbells upwards.
As they’re gliding along your
body, allow your elbows to flare
wide.
• Squeeze your traps at the top
position before slowly returning
to the starting position.
1
2
3
NOTE: Adjust the angle of your pull for maximum comfort in this exercise.
LATERAL RAISES
HOW TO PERFORM:
• Grasp a pair of dumbbells.
• With the dumbbells at your
sides and palms facing
your body, slowly raise
the dumbbells upwards
by abducting at your
shoulder joint.
• Once your arms are
stretched out to your side
and parallel (or higher) with
the ground, slowly let them
down to the starting position.
NOTE: Have a slight bend in
the elbows to help contract the
muscles and stabilize the joints.
1
2
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TUTORIALS
BI-LATERAL FRONT RAISES
HOW TO PERFORM:
• Grasp a barbell with an overhand
grip at about shoulder width.
• Stand with your feet at hip width or
wider.
• With straight arms in front of
your body, raise your arms
straight out in front of you
until they reach parallel
with the floor or higher.
1
2
NOTE: Having a slight bend in your
elbows is okay and can sometimes
alleviate discomfort in your elbow joints.
REVERSE FLYS
HOW TO PERFORM:
• Grasp a pair of dumbbells.
• Bow forward until your torso is
nearly parallel with the floor.
• With your arms semi-straight
and palms facing each other,
raise the dumbbells away from
you until your upper arms are
parallel to the floor or higher.
• Slowly let the dumbbells down to the
starting position.
1
2
NOTE: Having a slight bend in your elbows can
increase your range of motion and help you
contract your posterior deltoids.
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TUTORIALS
INCLINE BARBELL FRONT RAISES
1
HOW TO PERFORM:
• Grasp a barbell at about shoulder width with
an overhand grip.
• Lie prone (facing down) on an incline bench
that’s set at a 45 degree angle or higher.
• Flex in your shoulders to bring the weight
upwards and your arms parallel to the floor
(or slightly higher).
NOTE: Do not swing the weight up.
2
UNILATERAL SHRUGS
HOW TO PERFORM:
• Grasp a dumbbell.
• Stand with your feet at hip width or slightly wider, and brace your core. Elevate your
shoulder, shrugging upwards.
• Slowly let the weight down to the beginning position.
NOTE: Imagine you’re trying to touch your shoulder to your ear. Slightly holding at the top
position will increase the difficulty and activation of your trapezius.
1
2
3
4
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TUTORIALS
HANG CLEAN PRESS
HOW TO PERFORM:
• Grasp a barbell with an overhand grip that’s slightly wider than shoulder width.
• Take a standing position, with feet about hip width apart.
• Flex in your hips and knees, and let your hands drag the weight down to about midthigh height.
• Explosively extend your hips, knees, and ankles to create enough force to lift the
barbell upwards.
• As the barbell travels upwards, squat down and rotate your elbow forward to catch
the barbell at your shoulders.
• Squat up, and press the weight to the top position.
NOTE: Don’t let the barbell move too far away from your body as it travels up your torso.
1
2
3
4
5
6
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TUTORIALS
ARNOLD PRESS
HOW TO PERFORM:
• Grasp a pair of dumbbells and take a slightly wider than hip stance.
• Bring the dumbbells up to the front of your shoulders with your palms facing
your body.
• Press the weight upwards, and rotate your palms away from you while allowing
your elbows to flare outwards.
• Once you reach the fully extended position, reverse the motion until you reach
your starting point.
NOTE: It can be easy to focus on wrist rotation to help rotate the dumbbells, but try to
focus on keeping your wrists stable, and rotate in your shoulders.
1
2
3
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TUTORIALS
S
P
E
C
I
R
T
FRENCH PRESS
HOW TO PERFORM:
• Grasp a dumbbell with both hands and
take a seat on a bench.
• Bring the dumbbell up to your
shoulder and around to the
back of your head.
• Contract your triceps and
extend your elbows to
push the weight to the fully
extended position.
1
2
NOTE: Focus on the deep
stretch in the starting position.
Stop just before fully extending
your arms for more time under tension.
DUMBBELL SKULL CRUSHERS
HOW TO PERFORM:
• Grab a pair of dumbbells and lie supine (facing up) on a bench.
• Extend your arms so the weight is located above your shoulders.
• Flex your elbows, and lower the dumbbells down to the sides of your head.
• Extend your elbows to lift the dumbbells back to the top position.
NOTE: A slight flare in your elbows is okay. Be cautious not to let
your elbows rotate too far out, because this will turn
the exercise into a pressing motion.
1
2
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TUTORIALS
TRICEP KICK BACKS
HOW TO PERFORM:
• Grasp a dumbbell and bow forward until your
torso is nearly parallel with the ground.
• Bring your elbow up so it's close to your side,
and have your upper and lower arm at a 90
degree angle.
• Extend your elbow by contracting your
triceps and raising the dumbbell.
• Once you reach the top position, with
your arm straight, squeeze your triceps
and slowly let the dumbbell down to the
starting position.
NOTE: Don’t allow yourself to use any momentum
to help with elbow extension.
1
2
SKULL CRUSHERS
HOW TO PERFORM:
• Grab a bar and lie supine on a bench.
• Extend your arms so the weight is located above your shoulders.
• Flex your elbows, and lower the bar down to your forehead.
• Extend your elbows to lift the bar back to the top position.
NOTE: A slight flare in your elbows is okay. Be
cautious not to let your elbows rotate too far
out, because this will turn the exercise into a
pressing motion.
1
2
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TUTORIALS
SINGLE ARM FRENCH PRESS
HOW TO PERFORM:
• Grasp a dumbbell and raise your
arm straight above you.
• Flex in your elbow and lower the
dumbbell until it’s behind your
head and you feel a stretch in
your triceps.
• Once you reach the bottom
position, contract your triceps
and extend your elbow to
raise the dumbbell to the top
position.
1
2
NOTE: Don’t let your shoulder get involved in the exercise, as this will turn it into a
pressing motion. Keep the weight light to ensure proper form and isolation.
ROPE EXTENSIONS
HOW TO PERFORM:
• Connect a rope attachment to a high pulley cable machine.
• Grasp the rope with both hands, and step away slightly.
• Contract your triceps and extend your elbows until your arms are locked.
NOTE: Don’t let your elbows flare out too far. Pull the rope apart as you extend your arms
for added difficulty.
1
2
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TUTORIALS
CROSS BENCH DIPS
HOW TO PERFORM:
• Face away from a bench and
place both hands onto it,
with your feet a comfortable
distance in front of you.
• Starting with your arms fully
extended, slowly lower your
upper body down by flexing
in your elbows.
• Once you reach the bottom position, extend
your elbows to the top position.
1
NOTE: Keep your back straight and close to
the bench. You can perform this with your
feet on the ground, feet elevated (for higher
difficulty), or add a weight to your lap
(for the highest difficulty).
2
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TUTORIALS
BICEPS
HAMMER CURLS
HOW TO PERFORM:
• Grasp a set of dumbbells and hold them at
your side with palms facing you.
• Keeping your thumbs up, flex your elbows
by contracting your biceps.
• Bring the dumbbells slightly inward as
you curl them up.
NOTE: Do not swing the dumbbells to get
momentum. Keep your elbows at your side.
1
2
ALTERNATING DUMBBELL CURLS
HOW TO PERFORM:
• Grasp a set of dumbbells, and hold them at your side with palms facing you.
• As you flex your elbow by contracting your biceps, supinate your palm so it faces up.
• Once you reach the top position with one arm, lower it slowly and repeat on the
opposite side, alternating between sides.
NOTE: Do not swing the dumbbells to get momentum. Keep your elbows at your side.
1
2
3
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TUTORIALS
CONCENTRATION CURLS
HOW TO PERFORM:
• Grasp a dumbbell, and
support the back of your arm
on your inner leg or an incline
bench.
• Flex in your elbow by
contracting your biceps, and
squeeze at the top position.
• Slowly let the dumbbell
down to the starting position
until you feel a stretch in your biceps.
1
2
NOTE: Keep this movement slow and controlled. Pull your pinky into your shoulder for
maximum supination and contraction.
BARBELL CURLS
HOW TO PERFORM:
• Grasp a barbell at about shoulder width.
• Stand with feet about hip width apart.
• Flex in your elbows and curl the bar upwards, utilizing your biceps.
• Slowly let the weight down to the starting position.
NOTE: Do not swing the bar up. Slight shoulder flexion as you curl is okay.
1
2
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TUTORIALS
INCLINE DUMBBELL CURLS
HOW TO PERFORM:
• Grasp a pair of dumbbells and lie supine
(facing up) on an incline bench.
• Let your arms hang down in a fully
extended position with palms facing inward.
• Flex in your elbows and curl the weight up. Supinate
your palms so they’re facing upwards.
• Squeeze your biceps at the top position before
lowering the weight back down slowly.
NOTE: The amount of incline can make this more
or less difficult. Play with what works best, and test
different angles. Starting with a slight bend in
your elbows can alleviate any stress placed
onto your elbows.
1
2
UNILATERAL CABLE CRUCIFIX CURLS
HOW TO PERFORM:
• Connect a D-grip attachment to a high pulley cable machine.
• Grasp the D-grip with one hand, and step away from the cable machine until there's
tension and your arm is straight out to your side.
• Flex in your elbow and pull your hand towards your ear, flexing the biceps.
• Return back to the stretched position.
NOTE: Keep your upper arm parallel with the floor. Do not pull your elbow inward towards
your chest, as this will recruit the pectoralis major.
1
2
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H
A
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TUTORIALS
S
M
R
A
E
FOR
FINGER CURLS
HOW TO PERFORM:
• In a seated position, grab a barbell
at about hip width.
• Slightly lean forward and place the back of
your forearms on your thighs.
• Slowly release your grip, and let the barbell roll
to your fingertips.
• Flex your fingers, and pull the barbell back to
your palms with your forearm flexors.
• Bend (flex) your wrists at the top position for
maximal forearm contraction.
1
NOTE: Perform this motion slowly. Keep
your thumbs pressed firmly against the sides of
your index fingers to increase the range of motion.
2
REVERSE CURLS
HOW TO PERFORM:
• Grasp a barbell with a pronated grip (palms facing down) at around shoulder width.
• In a standing position with feet placed at around hip width and elbows at your side,
flex in your elbows and curl the weight up.
• Slowly return the bar down to the starting position.
NOTE: Keep your elbows tight
to your body. By utilizing slight
wrist extension during the
curl, you will maximize
the recruitment of your
forearm extensors.
1
2
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TUTORIALS
FOREARM EXTENSIONS
HOW TO PERFORM:
• Grasp a barbell at about shoulder
width with a pronated (palms
facing down) grip.
• Place your forearms on a bench
so your wrists are at the edge.
• Allow your wrists to flex so your
knuckles are facing the floor.
• Extend in your wrists to pull the
weight upwards.
1
NOTE: This is a short range of
motion but very effective in working
the wrist extensors. Since this
works on smaller muscles, use
lighter weight.
2
FARMER HOLDS
HOW TO PERFORM:
• Grasp a pair of dumbbells.
• In the standing or seated position, squeeze and hold
the dumbbells at your side with your arms straight.
• Slightly flex your wrists as you’re holding them.
NOTE: This works on grip strength and carries over to
exercises such as Deadlifts, Pull Ups, and more.
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TUTORIALS
CALVES
STANDING CALF RAISES
HOW TO PERFORM:
• Place a barbell on your upper
trap area, and elevate your feet onto
some weight plates or a small ledge.
• Unrack the bar, and slowly let your heels
drop down until you feel a stretch in your
calves.
• Push the balls of your feet down as you
elevate your heels.
• Squeeze your calves at the top position.
2
1
NOTE: Do not bounce. If a barbell isn’t available,
grasp a pair of dumbbells in each hand.
SINGLE LEG CALF RAISES
HOW TO PERFORM:
• Grasp a dumbbell in one hand.
• Keep one foot flat on the floor, with the other
leg slightly bent and foot off the floor.
• Push through the ball of your foot while
elevating your heel off the floor.
• Once you reach full contraction, slowly let
your heel back down.
NOTE: Elevating the ball of your foot with
a plate will increase your range of motion
and allow you to get a deeper stretch in
your calves at the bottom position. Hold onto
something stable for better balance.
1
2
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TUTORIALS
AT (ANTERIOR TIBIALIS) RAISES
HOW TO PERFORM:
• Lean against a wall with your feet
placed 24 inches or more away from
you.
• With feet flat on the ground, slowly
raise the balls of your feet.
• Squeeze at the top position, and
slowly lower back down to the
starting position.
1
NOTE: Keep your heels firmly planted
on the ground.
2
1
SEATED CALF RAISES
HOW TO PERFORM:
• In a seated position, take a pair of
dumbbells and place one onto each
knee.
• Press the balls of your feet into the
ground, and raise your heels upward.
• Squeeze your calf muscles at the top
position.
2
NOTE: Make sure this movement is slow
and controlled, and don't bounce. You can
also use a seated calf machine if one is
available.
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TUTORIALS
DONKEY CALF RAISES
HOW TO PERFORM:
• Utilizing a belt with a chain,
secure the belt around
your waist.
• Connect the chain through
the hole of a plate, or
wrap the chain around
a dumbbell or plate(s).
1
• Lean forward onto an
elevated surface until your upper body is parallel with the ground.
• Push through the balls of your feet, elevating your heels.
2
NOTE: You can place the balls of your feet onto some plates for a further range of motion.
1
2
SKY REACHES
HOW TO PERFORM:
• Stand facing a wall with feet hip width apart,
and push the balls of your feet into the ground
as you elevate your heels.
• Keep your arms straight above you while
reaching for the highest point on the wall with
the assistance of the calves.
• Slowly lower yourself until your heels are flat on
the ground.
NOTE: Imagine you’re trying to reach something
that’s on a high shelf. Make sure this movement is
slow and controlled, and don't bounce.
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TUTORIALS
CORE
SIDE PLANKS
HOW TO PERFORM:
• Get into a side plank position, supporting yourself with one forearm on
the ground and the other hand on your hip.
• With your upper body aligned with your lower body, hold this position
for the allotted time.
NOTE: Keep your shoulder over your elbow.
SUITCASE CARRY
HOW TO PERFORM:
• Grasp a dumbbell with one hand.
• Keep a straight and rigid torso.
• Slowly walk forward while maintaining a good posture.
NOTE: The weight will want to pull your torso to one side. Maintaining a tight core will
ensure your spine is inline, and it will build strength through an isometric contraction.
1
2
3
4
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TUTORIALS
1
PALLOF PRESS
HOW TO PERFORM:
• Connect a D-grip attachment to a
cable machine set at sternum height.
• Grasp the D-grip with both hands and
step away so the cable machine is
located laterally to your body.
• With your feet placed at about
shoulder width, your upper and
lower body braced and rigid, your
arms flexed, and your hands located
at your sternum, slowly push your
hands away from you.
• Once you reach full extension in your
arms, slowly return the weight to the
starting point.
2
NOTE: This exercise is all about bracing and core strength. Make sure it’s slow and
controlled throughout the entire motion.
ACCORDION CRUNCHES
HOW TO PERFORM:
• Sit on the floor or a bench
and lift your legs
and torso so you’re
balancing on your hips.
• Crunch your abdominal
muscles, and bring your
knees and chest together.
• Straighten your body out to the
starting position.
1
NOTE: Use your hands to help
balance yourself if needed.
2
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TUTORIALS
SUPERMANS
HOW TO PERFORM:
• Lie down on your
stomach with your
arms fully extended
in front of you.
• Raise your hands and
feet vertically up by
arching your lower
back. Keep them
straight the entire time.
• Go back to the starting position but don’t stop flexing, and immediately move into the
next repetition.
NOTE: Utilize a slight hold at the top position for maximum contraction of the lower back.
ROLL OUTS
HOW TO PERFORM:
• Get into a kneeling position with knees on the ground and hands
grasping an Ab roller or barbell.
• Push the roller or barbell forward by extending your hips and
knees.
• Try to bring your body close to the floor.
• As you feel the stretch in your abdominals at the
bottom position, contract them and flex in your
hips and knees in order to pull yourself back up
to the starting position.
1
NOTE: Inhale as you extend your body, and
exhale as you flex your body back to the top.
Work into a range of motion that is doable for
you. If you don’t own a roller wheel, a barbell loaded
with weights works as an alternative.
2
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TUTORIALS
1
RUSSIAN TWISTS
HOW TO PERFORM:
• Sit on the floor with feet together and
knees bent.
• Slowly recline until you feel your
abdominals contract.
• Bring your arms (with your elbow
slightly bent) in front of you, and slowly
twist your trunk from side to side.
2
NOTE: Don’t just move your arms from
side to side; move your whole trunk.
3
WOOD CHOPS
HOW TO PERFORM:
• In a standing position with feet
wider than shoulder width, grab a
d-handle on a cable machine set
at mid-pulley height.
• Start with your trunk rotated
towards the cable and arms
stretched out in front of you.
• Powerfully rotate your trunk. Your
hands should never leave the
centerline of your body.
• Once you’ve rotated as far as you
can go, slowly rotate back to the
starting position.
1
2
NOTE: Do not let your hips follow
your trunk; keep them facing
forward. Keep your shoulders tight.
Exhale on your rotation away from
the cable machine.
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TUTORIALS
LYING LEG RAISE W/ HIP THRUSTS
HOW TO PERFORM:
• Lie on the ground in a supine (facing up)
position.
• With your arms placed at your sides and legs
straight, flex in your hips and lower back to
raise your legs upwards.
• As your legs reach a vertical position, push
your hips upwards as high as you can.
• Reverse the motion until you reach the
starting position.
3
NOTE: Focus on rolling your flexed spine off the
ground as you raise your hips.
1
2
1
2
HANGING LEG RAISES
HOW TO PERFORM:
• Hang onto a pull up bar as if
you’re about to do a pull up.
• Contract your abdominal
muscles and flex at the hips.
• Raise your legs upwards
and let your hips rotate
towards your belly button.
NOTE: Control your speed to
help with swinging. Exhale as
you reach the top position and
inhale as you lower your legs
down.
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TUTORIALS
1
BIRD DOG
HOW TO PERFORM:
• Place yourself onto
your hands and knees.
• Slowly extend your
arm and opposite leg
outwards until both are parallel
with the ground.
• Slowly bring them back, and
repeat with the other arm and
leg.
2
NOTE: This requires balance
and core stabilization.
Staying slow and
controlled is key.
3
WEIGHTED CRUNCHES
HOW TO PERFORM:
• Lay on the ground in a supine position.
Your knees should be bent and
your feet flat on the floor at
about hip width.
• While grasping a dumbbell
with both hands below your
chin, push your lower back into the
floor as you flex your thoracic spine and
contract your abdominal muscles.
• Once you reach the top position, slowly
roll your back down to the ground to the
starting position.
1
2
NOTE: Exhale at the top position for
maximal contraction in your abdominal
muscles.
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TUTORIALS
SWIMMERS
1
HOW TO PERFORM:
• Get into a prone (facing the
ground) position with your
arms extended out in front of
you.
• Raise one arm and the
opposite leg off the ground,
keeping your sternum firmly
planted on the ground.
• Alternate between sides.
NOTE: Maintain a fluid motion
between sides for more time
under tension.
2
3
BICYCLES
HOW TO PERFORM:
• Lay on the ground facing up
with your hands placed
behind your head.
• With your legs and
shoulders elevated off
the ground, bring one
knee up towards your
chest and twist your
opposite elbow to meet it.
• In a reciprocal motion, your legs should look like they’re pedaling
a bicycle, and your upper torso is twisting so that your elbow can
meet the opposing knee.
1
2
NOTE: Don’t let your hands pull on the back of your head.
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TUTORIALS
TWISTING PLANKS
HOW TO PERFORM:
• Get into the plank position.
• Twist your hips to one side and tap
the ground. Alternate back and forth.
1
NOTE: Keep both forearms on the
ground.
2
3
REVERSE CRUNCHES
HOW TO PERFORM:
• Lay supine (facing up) on the ground.
• Crunch your lower body upwards, bringing your knees into
your chest by flexing in your spine and letting your hips
rotate off the ground.
2
NOTE: Exhale as you reach the top position to help with
abdominal contraction.
1
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TUTORIALS
CABLE CRUNCHES
HOW TO PERFORM:
• Connect a rope attachment to a high
pulley cable machine.
• Grasp the rope with both hands, and
get onto your knees.
• Start with your torso in a more vertical
position, allowing the tension of the
cable to pull you upwards.
• Flex in your thoracic spine and pull
the weight down, crunching in your
abdominals.
NOTE: Keep your hips stable; don’t let
them extend and flex. Focus on isolating
the flexion and extension in your thoracic
spine.
1
2
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FREQUENTLY ASKED
QUESTIONS
CAN I LOSE FAT AND/OR GAIN MUSCLE
DOING YOUR HYPERTROPHY PLAN?
Absolutely. But please remember that
food and rest play just as important a role
in either losing fat or building muscle as
working out does.
If your goal is leaning out, eat less. If your
goal is building mass, eat more. Sound
simple? It is, and most of the time people
overcomplicate it. We recommend using
a TDEE (Total Daily Energy Expenditure)
calculator to get a better idea of how
many calories and macros you should
be consuming every day based upon
your specific needs. You can
find a TDEE calculator here:
https://goo.gl/iegqoF.
Once you’ve estimated
your TDEE, you can
grab a free app such as
MyFitnessPal in order
to easily scan and track
the calories and macros
you eat. Is it foolproof?
No. But it’s a real eye
opener to how much you’re
consuming daily and a great
way to get on track.
WHAT DO I DO ONCE THE PLAN
IS OVER?
Take a moment to bask in
your accomplishments, and
then jump right back in! From
this point onward, feel free to
either run through the whole
thing again, or choose another
plan from our library at www.
buffdudes.us! And remember,
just because we suggest doing
FAQ
each stage for three weeks doesn’t mean
you have to. If you’d like to stay on a
specific stage for more or less than three
weeks, then feel free.
CAN I MODIFY THE PLAN?
We recommend going through the plan
once as it’s been written, but after that?
Absolutely! We tried to make this plan as
inclusive and accessible for all those who
try it, but as you continue on
your own personal journey,
you’ll want to modify it
based on your specific goals.
I’M NEW TO WORKING OUT, IS
THIS THE PLAN FOR ME?
Yep! All Buff Dudes were
once just dudes, and it’s
a plan like this that’ll help
put that “Buff” in front of
the Dude. The great thing
about this program is that
it works in “stages” to help
build your foundational
strength as well as
your knowledge and
confidence in the gym.
You can also extend
the stage time if you feel
you’re not quite ready for the
upcoming weeks in the program.
Once you feel confident, feel free to
move onto the next stage and keep
hitting those weights hard. With
that in mind, this plan can potentially
last much longer than the preset 12
or 15 week period, perfect for
those who’d like to have a solid
routine for quite some time!
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FAQ
Something good to keep in mind when
beginning your workout journey is
that your only competition is yourself.
Don’t get caught up in lifting heavy
or progressing at the exact speed as
someone else. Take your time, maintain
proper form, and most importantly - have
fun! You’re doing this to better both your
mind and your body.
I’VE BEEN WORKING OUT FOR A WHILE,
SHOULD I GIVE THIS A SHOT?
Absolutely! The program starts off slow
with more rest days and refreshes you on
the staple exercises, ultimately preparing
your body for the more advanced stages.
But if you feel you’re too advanced or bored
with the lower intensity of the early stages,
feel free to jump to the higher intensity/
higher volume stages of the program.
CAN WOMEN DO THIS PROGRAM TOO?
Of course! Contrary to popular belief,
women can workout on the same
programs - and to the same intensity - as
us dudes do without the fear of getting
“too bulky.” You can easily adjust the
weights to cater to your own strength
levels and judge your rest times on how
you feel as you progress through the
program. If you feel you’re not ready to
step into one of the later stages, feel
free to extend your current stage beyond
its 3 week period in order to gain the
confidence to continue onward. Other
than that, you’re good to go!
WHEN WILL I BEGIN TO SEE RESULTS?
We highly suggest taking progress
pictures throughout the duration of the
plan, as they can be a real motivator later
down the road. There’s nothing worse
than busting your ass and feeling like
you’re getting nowhere.
Try to take a picture of yourself in the
bathroom mirror in your underwear
first thing in the morning and continue
to do this each week. You’ll be surprised
(with consistent workouts and eating, of
course) how much you’ve changed over
the course of a couple months.
For us personally, it takes one month to
build consistency and get a feel for the
exercises. It takes two months to begin
seeing real results, and finally in the third
month you feel (and look) like a well-oiled
machine.
I’M SEEING GOOD RESULTS BUT I’VE
BEEN ON THIS PLAN FOR A WHILE,
SHOULD I SWITCH IT UP?
As they say: “If it ain’t broke, don’t fix it.” If
you’re still seeing results then why switch
it up?
If you find yourself getting sick of doing
the same routine day in and day out, you
can always try using alternate exercises.
For instance, Kneeling Landmine Press
as opposed to Incline Bench Press, or a
different variation of Deadlift as opposed
to the conventional one.
HOW LONG SHOULD I REST IN BETWEEN
SETS?
For isolation exercises, our typical rest
time is between 30-60 seconds. For
bigger compound exercises (Squats,
Deadlifts, Bench), we typically rest
between 60-90 seconds.
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HOW COME SOME OF YOUR EXERCISES
USE THE SAME REPS PER SET AND
OTHERS DON’T? DO I GO UP IN WEIGHT
ON THESE?
Our exercises which use the same reps
per set are typically isolation exercises,
and on these, we stay with the same
weight each set.
For the ones which decrease in reps per
set - such as compound exercises like
bench or squats - we increase the weight
with each set as we decrease the reps.
HOW LONG SHOULD EACH WORKOUT
LAST?
Our workouts (including rest times)
typically last around 50-75 minutes. Keep
in mind that each extra element you add
onto your workout going to increase the
time spent in the gym. Mobility, warm-up,
stretching and post-workout cardio can
add up to 60 additional minutes. Also,
waiting for equipment during rush-hour
(typically 5-8pm) will extend your session
as well. These are all important things
to keep in mind when scheduling your
workout.
I CAN’T PERFORM SOME OF THESE
EXERCISES!
Some exercises - especially pull-ups - can
be hard for beginners and experienced
lifters alike. We created the “beginner
stage” for exactly this reason. If you
find you’re still having problems after
the first two weeks, feel free to either
extend the beginner stage’s duration,
or substitute certain exercises such as
pull-ups for inverted rows or pull-up
negatives. Thankfully, there’s always an
exercise variation to suit your particular
experience level in the gym!
I NEED A MORE DETAILED BREAKDOWN
OF HOW TO PERFORM AN EXERCISE,
WHERE CAN I FIND IT?
If our Exercise Tutorial section of the
book is still leaving you a bit unclear on
how to perform a certain exercise, please
check out our YouTube channel where
we break down many of the exercises
in depth: http://www.youtube.com/
buffdudesworkouts
CAN I WORKOUT EVERYDAY?
The short answer: We wouldn’t
recommend it.
The longer answer: you don’t get stronger
during the workout, you get stronger
after the recovery. In the prep stage and
stage 1, plan on working out for one day,
and then taking the following day off.
For stage 2, you can either train straight
through all four days and then take rest
days, or train two days, take one day off,
and then repeat. For the final stage, we
recommend training straight through all
five days, and then taking the next two
days off.
I WORKED OUT AND NOW I’M SORE. HOW
LONG WILL IT LAST?
It will vary from person to person, but
on average, most people will experience
soreness for one to three days after a
workout.
WHAT DO I DO ON REST DAYS?
Feel free to work on mobility, stretching,
or throw in some cardio if that fits with
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your specific goals. For us, we usually
scale our calories back a bit as well, since
we’re not using as much fuel on nontraining days.
I’M COMING INTO THIS INJURED, CAN YOU
HELP?
Although it may seem like an
inconvenience to some, we highly
recommend you talk to your doctor or
physical therapist. Don’t rely on books
or the internet for advice in regards to
injuries or serious pain. Your body will
thank you for it!
I WORK ODD HOURS OF THE DAY, HOW DO
I FIT THIS PLAN INTO MY SCHEDULE?
Our best recommendation would be to
fit it in when you can. Most of the
workouts in this plan should
take no longer than 45 to
75 minutes, and as hard
as it can be to motivate
yourself to get it done, you
always feel a hell of a lot
better once it’s finished.
Thankfully, your body isn’t going
to punish you if you’re working
out at 12pm, 12am, or anytime
in between. Just remember to
include that rest and recovery!
ONE SIDE OF ME IS BIGGER
THAN THE OTHER. I THINK I HAVE
MUSCLE IMBALANCE. WHAT
SHOULD I DO?
You’re not alone. It’s easy to become
slightly out of proportion as we
tend to do things with the more
dominant side of our body. You
will notice certain exercises
throughout this plan are ‘unilateral,’ which
means you’re working one side of your
body at a time. Unilateral exercises are
great for restoring proportion. Typically,
we like to add a few more unilateral reps
to close out the set using the weaker side
of our body.
I’M A TEENAGER. WILL WORKING OUT
STUNT MY GROWTH?
No. Working out safely will not stunt your
growth. In fact, weight lifting has many
benefits for teens, including
increased strength for
sports, better control of
your own body and higher
self-esteem, in addition to
the start of a very healthy
and happy life!
I’M AFRAID TO GO TO
THE GYM!
Thankfully, most
people in the gym are
much more focused on
themselves and their own
workout than they are on
you; the place isn’t covered in
mirrors for nothing!
Just remember to display
proper gym etiquette (which
is no curling in the squat rack;
standing directly in front of a
mirror if someone’s already
using it; grabbing someone’s
weight as they’re resting in
between sets; or failing to rerack your weights), and you’ll
be good to go.
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I FEEL UNMOTIVATED, CAN YOU HELP?
This can often be the biggest hurdle we
ever face. The body is willing, but the
mind is weak. Sometimes it’s hard to get
up day in and day out to bust your ass in
the gym and follow an eating routine!
There’s nothing wrong with taking a step
back from time to time and re-evaluating
your goals. Are you working out to get
bigger? Leaner? Just to stay in good
shape? We can easily find ourselves
caught in that “middle” zone (not big
enough, not lean enough) which is like a
stagnant pond. Write down some goals
and be honest with yourself. They don’t
even have to be fitness goals. Do you wish
to travel more? Then maybe the solution
is adding more outdoor cardio into your
routine to explore new places and get a
fresh perspective.
hold yourself accountable and to live up
to your own expectations. Once you get
yourself into good habits, you might even
find yourself missing the gym on your
rest day(s).
Lack of motivation could also be due to a
few missing links in the chain. We like to
think of it this way:
The seat of consistency is held up by the
four legs of fitness. Weights. Food. Cardio.
Sleep. Remove one leg and it becomes
wobbly, remove two and it falls over!
Take a good look at your “seat of
consistency,” and make sure your four
legs are strong and intact!
Working out keeps you physically healthy,
and just as important is how it keeps you
happy. Exercise can be great for your
state of mind, and you definitely don’t
want to lose that spark.
Building positive habits and a strong
mental foundation are just as important
as physical training. By getting yourself
into a good routine that fits into your
lifestyle, you’ll find it much easier to
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WORKOUT
LINGO
REP: One complete repetition of the
exercise you are performing
something to the body by bringing it
closer to the midline.)*
SET: A collection of reps performed in a
row
ALTERNATING: Performing the full range
of motion of an exercise on one side
and immediately performing the same
movement on the next side - alternating
back and forth between the two.
COMPOUND EXERCISE: An exercise
where more than one joint is involved.
ISOLATION EXERCISE: An exercise where
only one joint is involved.
SUPINATE: Rotation of the arm where the
palm is facing up. In the case of feet, it’s
where the foot leans outward.
PRONATE: The opposite of Supinate. The
rotation of the arm where the palm faces
down. In the case of feet, it’s where the
foot leans inward.
SUPINE: Lying on your back facing up.
PRONE: Lying on your stomach facing
down.
UNILATERAL: Utilizing one side during an
exercise.
BILATERAL: Utilizing both sides during an
exercise.
CONCENTRIC: Movement where the
muscle contracts.
ECCENTRIC: Movement where the muscle
lengthens.
ABDUCTION: Taking a body part away
from the midline of your body.
ADDUCTION: Bringing a body part
towards the midline of your body.
*An easy way to differentiate the two is
that abduction is kidnapping the body
part (or taking it away from the midline of
the body!), whereas adduction is adding
SUPERSET: To perform one exercise after
another without rest in between.
DROP SETS: At the end of a set, drop (or
reduce) the weight and continue for more
reps until you reach failure.
WORKOUT SPLIT: Splitting the body
groups into different days of the week.
SPOTTER: Someone to assist you when
performing a difficult exercise.
FORCED REPS: Completing a repetition
with assistance (normally from a spotter)
when you normally could not complete it
on your own.
UNTIL FAILURE: Performing an exercise
until the muscle reaches complete fatigue
and “fails” at performing any more
repetitions.
CUTTING: Going into a moderate calorie
deficit in order to lose fat while retaining
as much muscle as possible.
BULKING: Going into a moderate caloric
surplus in order to gain mass.
HYPERTROPHY: The enlargement of
tissue (muscle) size.
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WORKOUT
LOG BOOK
Welcome to the Buff Dudes Hypertrophy workout logbook! This is your place
to write down your sets, reps and weight used for each exercise performed
in the plan.
Not sure how to use the logbook? Here’s what everything means:
T.R.: This is “total reps” or the reps we recommended you hitting on that particular
exercise.
Reps: These are your actual completed reps. So if the T.R. was 5 and you hit 5, you
would write down 5. If you weren’t able to hit 5 and instead repped out 3, you would
write 3.
Weight: This is the area you would write down how much weight you performed on the
exercise.
S: Seconds. For example, 120s would mean to perform the exercise for 120 seconds.
F: Footsteps. For example, 30f would mean to take 30 total footsteps.
UF: Until failure, or until you can perform the exercise no longer.
DS: Drop Sets. For example, 10ds would mean perform 10 reps, reduce the weight and
perform an additional 10 reps or as many as you can until failure.
Backgrounds: If an exercise has a white background it’s to be performed by itself. If an
exercise has an yellow background it’s to be performed alongside another exercise as
part of a superset.
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SET 1
T.R.
6
6
6
6
8
8
8
20f
SET 1
T.R.
6
6
6
6
8
8
8
15
SET 1
T.R.
6
6
6
6
8
8
8
30s
DAY 1 / DATE:
Full Body
Squats
Bent Over Rows
Bench Press
Overhead Press
Single Arm French Press
Alternating Curls
Standing Calf Raises
Suitcase Carries
DAY 2 / DATE:
Full Body
Deadlifts
Pull-ups
Incline Bench Press
Seated B.B. Shoulder Press
Lateral Raises
Finger Curls
Seated Calf Raises
Pallof Press
DAY 3 / DATE:
Full Body
12 WEEK PROGRAM HYPERTROPHY.indd 105
Split Squats
Single Arm Rows
Single Arm Bench Press
Single Arm Shoulder Press
Single Leg Calf Raises
Skull Crushers
Hammer Curls
Side Planks
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 2
15
8
8
8
6
6
6
6
T.R.
SET 2
20f
8
8
8
6
6
6
6
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 3
15
8
8
8
6
6
6
6
T.R.
SET 3
20f
8
8
8
6
6
6
6
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
CONCEPTION STAGE WEEK 1
105
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12 WEEK PROGRAM HYPERTROPHY.indd 106
6
6
6
6
8
8
8
20f
SET 1
T.R.
6
6
6
6
8
8
8
15
SET 1
T.R.
6
6
6
6
8
8
8
Squats
Bent Over Rows
Bench Press
Overhead Press
Single Arm French Press
Alternating Curls
Standing Calf Raises
Suitcase Carries
DAY 2 / DATE:
Full Body
Deadlifts
Pull-ups
Incline Bench Press
Seated B.B. Shoulder Press
Lateral Raises
Finger Curls
Seated Calf Raises
Pallof Press
DAY 3 / DATE:
Full Body
Split Squats
Single Arm Rows
Single Arm Bench Press
Single Arm Shoulder Press
Single Leg Calf Raises
Skull Crushers
Hammer Curls
30s
T.R.
Full Body
Side Planks
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 2
15
8
8
8
6
6
6
6
T.R.
SET 2
20f
8
8
8
6
6
6
6
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 3
15
8
8
8
6
6
6
6
T.R.
SET 3
20f
8
8
8
6
6
6
6
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
CONCEPTION STAGE
WEEK 2
106
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SET 1
T.R.
6
6
6
6
8
8
8
20f
SET 1
T.R.
6
6
6
6
8
8
8
15
SET 1
T.R.
6
6
6
6
8
8
8
30s
DAY 1 / DATE:
Full Body
Squats
Bent Over Rows
Bench Press
Overhead Press
Single Arm French Press
Alternating Curls
Standing Calf Raises
Suitcase Carries
DAY 2 / DATE:
Full Body
Deadlifts
Pull-ups
Incline Bench Press
Seated B.B. Shoulder Press
Lateral Raises
Finger Curls
Seated Calf Raises
Pallof Press
DAY 3 / DATE:
Full Body
12 WEEK PROGRAM HYPERTROPHY.indd 107
Split Squats
Single Arm Rows
Single Arm Bench Press
Single Arm Shoulder Press
Single Leg Calf Raises
Skull Crushers
Hammer Curls
Side Planks
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 2
15
8
8
8
6
6
6
6
T.R.
SET 2
20f
8
8
8
6
6
6
6
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
30s
8
8
8
6
6
6
6
T.R.
SET 3
15
8
8
8
6
6
6
6
T.R.
SET 3
20f
8
8
8
6
6
6
6
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
CONCEPTION STAGE
WEEK 3
107
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SET 1
T.R.
8
8
8
8
10
10
10
15
SET 1
T.R.
8
8
8
10
10
10
15
DAY 1 / DATE:
Posterior Chain
Deadlift
T-Bar Rows
Hip Thrusts
Face Pulls
D.B. Skull Crushers
Shrugs
Standing Calf Raises
Supermans
DAY 2 / DATE:
Anterior Chain
Front Squats
Bench Press
Seated B.B. Shoulder Press
Alt. Front Raises
Barbell Curls
A.T. Raises
Accordion Crunches
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 108
15
10
10
10
8
8
8
T.R.
SET 2
15
10
10
10
8
8
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
8
8
8
T.R.
SET 3
15
10
10
10
8
8
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
8
T.R.
SET 4
10
10
10
8
8
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 1
108
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12 WEEK PROGRAM HYPERTROPHY.indd 109
SET 1
T.R.
8
8
10
10
10
10
15
SET 1
T.R.
8
8
10
10
10
10
15
DAY 3 / DATE:
Posterior Chain
Pull-Ups
Romanian Deadlifts
Shoulder Extensions
French Press
Shoulder Retractions
Donkey Calf Raises
Supermans
DAY 4 / DATE:
Anterior Chain
Incline Bench Press
Sissy Squats
S.L. Standing D.B. Knee Raises
Underhand D.B. Flys
Alt. D.B. Curls
A.T. Raises
Roll Outs
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 2
15
10
10
10
10
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 3
15
10
10
10
10
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
8
8
T.R.
SET 4
10
10
10
10
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 1
109
07-06-2024 21:58
SET 1
T.R.
8
8
8
8
10
10
10
15
SET 1
T.R.
8
8
8
10
10
10
15
DAY 1 / DATE:
Posterior Chain
Deadlift
T-Bar Rows
Hip Thrusts
Face Pulls
D.B. Skull Crushers
Shrugs
Standing Calf Raises
Supermans
DAY 2 / DATE:
Anterior Chain
Front Squats
Bench Press
Seated B.B. Shoulder Press
Alt. Front Raises
Barbell Curls
A.T. Raises
Accordion Crunches
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 110
15
10
10
10
8
8
8
T.R.
SET 2
15
10
10
10
8
8
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
8
8
8
T.R.
SET 3
15
10
10
10
8
8
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
8
T.R.
SET 4
10
10
10
8
8
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 2
110
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12 WEEK PROGRAM HYPERTROPHY.indd 111
SET 1
T.R.
8
8
10
10
10
10
15
SET 1
T.R.
8
8
10
10
10
10
15
DAY 3 / DATE:
Posterior Chain
Pull-Ups
Romanian Deadlifts
Shoulder Extensions
French Press
Shoulder Retractions
Donkey Calf Raises
Supermans
DAY 4 / DATE:
Anterior Chain
Incline Bench Press
Sissy Squats
S.L. Standing D.B. Knee Raises
Underhand D.B. Flys
Alt. D.B. Curls
A.T. Raises
Roll Outs
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 2
15
10
10
10
10
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 3
15
10
10
10
10
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
8
8
T.R.
SET 4
10
10
10
10
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 2
111
07-06-2024 21:58
SET 1
T.R.
8
8
8
8
10
10
10
15
SET 1
T.R.
8
8
8
10
10
10
15
DAY 1 / DATE:
Posterior Chain
Deadlift
T-Bar Rows
Hip Thrusts
Face Pulls
D.B. Skull Crushers
Shrugs
Standing Calf Raises
Supermans
DAY 2 / DATE:
Anterior Chain
Front Squats
Bench Press
Seated B.B. Shoulder Press
Alt. Front Raises
Barbell Curls
A.T. Raises
Accordion Crunches
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 112
15
10
10
10
8
8
8
T.R.
SET 2
15
10
10
10
8
8
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
8
8
8
T.R.
SET 3
15
10
10
10
8
8
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
8
T.R.
SET 4
10
10
10
8
8
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 3
112
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 113
SET 1
T.R.
8
8
10
10
10
10
15
SET 1
T.R.
8
8
10
10
10
10
15
DAY 3 / DATE:
Posterior Chain
Pull-Ups
Romanian Deadlifts
Shoulder Extensions
French Press
Shoulder Retractions
Donkey Calf Raises
Supermans
DAY 4 / DATE:
Anterior Chain
Incline Bench Press
Sissy Squats
S.L. Standing D.B. Knee Raises
Underhand D.B. Flys
Alt. D.B. Curls
A.T. Raises
Roll Outs
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 2
15
10
10
10
10
8
8
T.R.
SET 2
Rep
Rep
Weight
Weight
15
10
10
10
10
8
8
T.R.
SET 3
15
10
10
10
10
8
8
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
8
8
T.R.
SET 4
10
10
10
10
8
8
T.R.
SET 4
Rep
Rep
Weight
Weight
SYNERGY STAGE
WEEK 3
113
07-06-2024 21:58
SET 1
T.R.
10
10
20f
12
12
15
20
SET 1
T.R.
10
10
10
10
10
12
12
20
DAY 1 / DATE:
Legs
Squats
Nordic Ham Curls
Walking Lunges
Hip Thrusts
Lateral Squats
Standing Calf Raises
Hanging Leg Raises
DAY 2 / DATE:
Chest and Back
Bent Over Rows
Bench Press
Pull-Ups
Incline Bench Press
T-Bar Rows
Underhand D.B. Flys
Straight Arm Pulldowns
Roll Outs
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 114
20
12
12
10
10
10
10
10
T.R.
SET 2
20
15
12
12
20f
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
20
12
12
10
10
10
10
10
T.R.
SET 3
20
15
12
12
20f
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
10
T.R.
SET 4
20f
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 4
114
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 115
SET 1
T.R.
10
10
12
12
12
12
20
SET 1
T.R.
10
10
12
12
12
12
12
12
15
DAY 3 / DATE:
Shoulders
Overhead Press
D.B. Upright Rows
Lateral Raises
Bi-Lateral Front Raises
Reverse Flys
Unilateral Shrugs
Russian Twists
DAY 4 / DATE:
Arms
Cross Bench Dips
Underhand Rows
Skull Crushers
Barbell Curls
Tricep Kickbacks
Concentration Curls
Reverse Curls
Finger Curls
Wood Chops
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 2
20
12
12
12
12
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 3
20
12
12
12
12
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
T.R.
SET 4
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 4
115
07-06-2024 21:58
SET 1
T.R.
10
10
20f
12
12
15
20
SET 1
T.R.
10
10
10
10
10
12
12
20
DAY 1 / DATE:
Legs
Squats
Nordic Ham Curls
Walking Lunges
Hip Thrusts
Lateral Squats
Standing Calf Raises
Hanging Leg Raises
DAY 2 / DATE:
Chest and Back
Bent Over Rows
Bench Press
Pull-Ups
Incline Bench Press
T-Bar Rows
Underhand D.B. Flys
Straight Arm Pulldowns
Roll Outs
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 116
20
12
12
10
10
10
10
10
T.R.
SET 2
20
15
12
12
20f
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
20
12
12
10
10
10
10
10
T.R.
SET 3
20
15
12
12
20f
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
10
T.R.
SET 4
20f
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 5
116
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 117
SET 1
T.R.
10
10
12
12
12
12
20
SET 1
T.R.
10
10
12
12
12
12
12
12
15
DAY 3 / DATE:
Shoulders
Overhead Press
D.B. Upright Rows
Lateral Raises
Bi-Lateral Front Raises
Reverse Flys
Unilateral Shrugs
Russian Twists
DAY 4 / DATE:
Arms
Cross Bench Dips
Underhand Rows
Skull Crushers
Barbell Curls
Tricep Kickbacks
Concentration Curls
Reverse Curls
Finger Curls
Wood Chops
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 2
20
12
12
12
12
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 3
20
12
12
12
12
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
T.R.
SET 4
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 5
117
07-06-2024 21:58
SET 1
T.R.
10
10
20f
12
12
15
20
SET 1
T.R.
10
10
10
10
10
12
12
20
DAY 1 / DATE:
Legs
Squats
Nordic Ham Curls
Walking Lunges
Hip Thrusts
Lateral Squats
Standing Calf Raises
Hanging Leg Raises
DAY 2 / DATE:
Chest and Back
Bent Over Rows
Bench Press
Pull-Ups
Incline Bench Press
T-Bar Rows
Underhand D.B. Flys
Straight Arm Pulldowns
Roll Outs
Rep
Rep
Weight
Weight
12 WEEK PROGRAM HYPERTROPHY.indd 118
20
12
12
10
10
10
10
10
T.R.
SET 2
20
15
12
12
20f
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
20
12
12
10
10
10
10
10
T.R.
SET 3
20
15
12
12
20f
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
10
10
T.R.
SET 4
20f
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 6
118
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 119
SET 1
T.R.
10
10
12
12
12
12
20
SET 1
T.R.
10
10
12
12
12
12
12
12
15
DAY 3 / DATE:
Shoulders
Overhead Press
D.B. Upright Rows
Lateral Raises
Bi-Lateral Front Raises
Reverse Flys
Unilateral Shrugs
Russian Twists
DAY 4 / DATE:
Arms
Cross Bench Dips
Underhand Rows
Skull Crushers
Barbell Curls
Tricep Kickbacks
Concentration Curls
Reverse Curls
Finger Curls
Wood Chops
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 2
20
12
12
12
12
10
10
T.R.
SET 2
Rep
Rep
Weight
Weight
15
12
12
12
12
12
12
10
10
T.R.
SET 3
20
12
12
12
12
10
10
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
T.R.
SET 4
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
PROLIFERATION STAGE
WEEK 6
119
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 120
20
Bird Dogs
10
Bulgarian Split Squats
10
10
Good Mornings
Standing Calf Raises
Superset:
10
12
Squats
D.B. Swings
15
Pre-Exhaust: Hip Thrusts
Superset:
10
T.R.
Legs and Calves
Romanian Deadlift
SET 1
DAY 3 / DATE:
Superset:
20
Lying Leg Raises w/ Hip Thrust
20f
10
Rope Extensions
Walking Lunges
10
12
Bent Over Barbell Rows
French Press
15
Pre-Exhaust: Straight
Arm Pulldowns
Superset:
10
T.R.
Back and Triceps
Skull Crushers
SET 1
DAY 2 / DATE:
10
20
Accordion Crunches
Shrugs
10
Unilateral Cable Crucifix Curls
10
10
Incline D.B. Curls
T-Bar Rows
10
Barbell Curls
15
10
Unilateral Cable Crossovers
Pulldowns
10
12
Bench Press
Dips
15
Pre-Exhaust: D.B. Flys
Superset:
15
T.R.
Chest and Biceps
Landmine Press
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
10
10
10
10
10
20f
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
WEEK 7
TRANSFORMATION STAGE
120
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 121
15
Floor Press
10
20
Pull Overs
Weighted Crunches
10
15
Rack Pulls
Superset:
Single Arm D.B. Press
T.R.
Back and Chest
10
SET 1
DAY 5 / DATE:
Single Arm D.B. Rows
20
10
Finger Curls
Swimmers
10
Forearm Extensions
Superset:
10
Shoulder Extensions
10
10
Alt. Front Raise
Superset:
Reverse Curls
10
12
Seated D.B. Shoulder
Press
10
15
Pre-Exhaust: Lateral
Raises
Superset:
Face Pulls
T.R.
Shoulders and Forearms
Unilateral Upright Rows
SET 1
DAY 4 / DATE:
Rep
Rep
Weight
Weight
20
10
10
10
12
12
T.R.
SET 2
20
10
10
10
10
10
10
10
10
15
T.R.
SET 2
Rep
Rep
Weight
Weight
20
10
10
10
10
10
T.R.
SET 3
20
10
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
T.R.
SET 4
10
10
10
10
10
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
WEEK 7
TRANSFORMATION STAGE
121
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 122
20
Bird Dogs
10
Bulgarian Split Squats
10
10
Good Mornings
Standing Calf Raises
Superset:
10
12
Squats
D.B. Swings
15
Pre-Exhaust: Hip Thrusts
Superset:
10
T.R.
Legs and Calves
Romanian Deadlift
SET 1
DAY 3 / DATE:
Superset:
20
Lying Leg Raises w/ Hip Thrust
20f
10
Rope Extensions
Walking Lunges
10
12
Bent Over Barbell Rows
French Press
15
Pre-Exhaust: Straight
Arm Pulldowns
Superset:
10
T.R.
Back and Triceps
Skull Crushers
SET 1
DAY 2 / DATE:
10
20
Accordion Crunches
Shrugs
10
Unilateral Cable Crucifix Curls
10
10
Incline D.B. Curls
T-Bar Rows
10
Barbell Curls
15
10
Unilateral Cable Crossovers
Pulldowns
10
12
Bench Press
Dips
15
Pre-Exhaust: D.B. Flys
Superset:
15
T.R.
Chest and Biceps
Landmine Press
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
10
10
10
10
10
20f
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
WEEK 8
TRANSFORMATION STAGE
122
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 123
15
Floor Press
10
20
Pull Overs
Weighted Crunches
10
15
Rack Pulls
Superset:
Single Arm D.B. Press
T.R.
Back and Chest
10
SET 1
DAY 5 / DATE:
Single Arm D.B. Rows
20
10
Finger Curls
Swimmers
10
Forearm Extensions
Superset:
10
Shoulder Extensions
10
10
Alt. Front Raise
Superset:
Reverse Curls
10
12
Seated D.B. Shoulder
Press
10
15
Pre-Exhaust: Lateral
Raises
Superset:
Face Pulls
T.R.
Shoulders and Forearms
Unilateral Upright Rows
SET 1
DAY 4 / DATE:
Rep
Rep
Weight
Weight
20
10
10
10
12
12
T.R.
SET 2
20
10
10
10
10
10
10
10
10
15
T.R.
SET 2
Rep
Rep
Weight
Weight
20
10
10
10
10
10
T.R.
SET 3
20
10
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
T.R.
SET 4
10
10
10
10
10
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
WEEK 8
TRANSFORMATION STAGE
123
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 124
20
Bird Dogs
10
Bulgarian Split Squats
10
10
Good Mornings
Standing Calf Raises
Superset:
10
12
Squats
D.B. Swings
15
Pre-Exhaust: Hip Thrusts
Superset:
10
T.R.
Legs and Calves
Romanian Deadlift
SET 1
DAY 3 / DATE:
Superset:
20
Lying Leg Raises w/ Hip Thrust
20f
10
Rope Extensions
Walking Lunges
10
12
Bent Over Barbell Rows
French Press
15
Pre-Exhaust: Straight
Arm Pulldowns
Superset:
10
T.R.
Back and Triceps
Skull Crushers
SET 1
DAY 2 / DATE:
10
20
Accordion Crunches
Shrugs
10
Unilateral Cable Crucifix Curls
10
10
Incline D.B. Curls
T-Bar Rows
10
Barbell Curls
15
10
Unilateral Cable Crossovers
Pulldowns
10
12
Bench Press
Dips
15
Pre-Exhaust: D.B. Flys
Superset:
15
T.R.
Chest and Biceps
Landmine Press
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
20
10
10
10
10
10
12
10
15
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
10
10
10
10
10
20f
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
20
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
10
10
10
10
10
20f
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
10
10
10
10
10
8
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
WEEK 9
TRANSFORMATION STAGE
124
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 125
15
Floor Press
10
20
Pull Overs
Weighted Crunches
10
15
Rack Pulls
Superset:
Single Arm D.B. Press
T.R.
Back and Chest
10
SET 1
DAY 5 / DATE:
Single Arm D.B. Rows
20
10
Finger Curls
Swimmers
10
Forearm Extensions
Superset:
10
Shoulder Extensions
10
10
Alt. Front Raise
Superset:
Reverse Curls
10
12
Seated D.B. Shoulder
Press
10
15
Pre-Exhaust: Lateral
Raises
Superset:
Face Pulls
T.R.
Shoulders and Forearms
Unilateral Upright Rows
SET 1
DAY 4 / DATE:
Rep
Rep
Weight
Weight
20
10
10
10
12
12
T.R.
SET 2
20
10
10
10
10
10
10
10
10
15
T.R.
SET 2
Rep
Rep
Weight
Weight
20
10
10
10
10
10
T.R.
SET 3
20
10
10
10
10
10
10
10
8
15
T.R.
SET 3
Rep
Rep
Weight
Weight
10
10
10
8
8
T.R.
SET 4
10
10
10
10
10
10
10
T.R.
SET 4
Rep
Rep
Weight
Weight
WEEK 9
TRANSFORMATION STAGE
125
07-06-2024 21:58
12 WEEK PROGRAM HYPERTROPHY.indd 126
12
Bench Press
Farmer Holds
20
uf
12
12
Concentration Curls
Finger Curls
12
12
Rope Extensions
Hammer Curls
12
Skull Crushers
Twisting Planks
Superset:
Superset:
Superset:
12
Barbell Curls
12
Cross Bench Dips
12
12
Single Arm French Press
Superset:
Reverse Curls
T.R.
Arms (Triceps, Biceps, Forearms)
Superset:
SET 1
DAY 3 / DATE:
12
Dips
20
12
12
Dumbbell Flys
Pull Overs
12
T-Bar Rows
Bicycles
Superset:
Superset:
12
12
Superset:
Incline Bench Press
12
Bent Over Rows
Deadlift
12
15
Pre-Exhaust: Straight Arm Pulldowns
Pull-Ups
T.R.
Back and Chest
Superset:
SET 1
DAY 2 / DATE:
15
Sky Reaches
20
15
12
Abductions
Standing Calf Raises
12
12
Lying D.B. Hamstring Curls
Adductions
12
Sissy Squats
Hanging Leg Raises
Superset:
Superset:
Superset:
12
12
Single Leg Glute Bridges
Romanian Deadlifts
12
Nordic Ham Curls
Superset:
20
12
Box Squats
Walking Lunges
T.R.
Legs and Calves
Superset:
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
10
12
T.R.
SET 2
20
12
12
12
12
12
12
10
10
10
15
T.R.
SET 2
20
15
15
12
12
12
12
12
20
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
8
12
T.R.
SET 3
20
12
12
12
12
12
12
8
8
8
15
T.R.
SET 3
20
15
15
12
12
12
12
12
20
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
6
12
T.R.
SET 4
20
12
12
12
12
12
12
6
6
6
T.R.
SET 4
20
15
15
12
12
12
12
12
20
12
12
6
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
APEX STAGE
WEEK 10
126
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12 WEEK PROGRAM HYPERTROPHY.indd 127
Alt. D.B. Flys
20
12
12
12
D.B. Bench Press
Alt. Bent Over D.B. Rows
12
Underhand Pulldowns
Cable Crunches
Superset:
Superset:
12
12
Seated Rows
Landmine Press
12
Pre-Exhaust: Weighted Back Ext.
Superset:
12
T.R.
Back and Chest
Pre-Exhaust: Incline Unilateral Cable Crossovers
SET 1
DAY 6 / DATE:
Superset:
20
Reverse Crunches
12
Single Leg Cable Curls
15
12
S.L. Standing D.B. Knee Raises
Superset:
Donkey Calf Raises
12
Dumbbell Swings
12
Split Squats
12
Hex Bar Deadlifts
12
15
Pre-Exhaust: Good Mornings
Superset:
Single Leg Romanian Deadlift
T.R.
Legs and Calves
Superset:
SET 1
DAY 5 / DATE:
12
Shrugs
15
12
12
Shoulder Extensions
Shoulder Retractions
12
Incline Barbell Front Raise
Roll-Outs
Superset:
Superset:
12
12
Face Pulls
Arnold Press
12
Pre-Exhaust: Reverse Flys
Superset:
12
12
Hang Clean Press
Lateral Raise
T.R.
Shoulders and Traps
Superset:
SET 1
DAY 4 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 2
20
15
12
12
12
12
12
10
15
T.R.
SET 2
15
12
12
12
12
12
12
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 3
20
15
12
12
12
12
12
8
15
T.R.
SET 3
15
12
12
12
12
12
12
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
SET 4
20
15
12
12
12
12
12
6
15
T.R.
SET 4
15
12
12
12
12
12
12
12
12
6
SET 4
Rep
Weight
APEX STAGE
WEEK 10
127
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12 WEEK PROGRAM HYPERTROPHY.indd 128
12
Bench Press
Farmer Holds
20
uf
12
12
Concentration Curls
Finger Curls
12
12
Rope Extensions
Hammer Curls
12
Skull Crushers
Twisting Planks
Superset:
Superset:
Superset:
12
Barbell Curls
12
Cross Bench Dips
12
12
Single Arm French Press
Superset:
Reverse Curls
T.R.
Arms (Triceps, Biceps, Forearms)
Superset:
SET 1
DAY 3 / DATE:
12
Dips
20
12
12
Dumbbell Flys
Pull Overs
12
T-Bar Rows
Bicycles
Superset:
Superset:
12
12
Superset:
Incline Bench Press
12
Bent Over Rows
Deadlift
12
15
Pre-Exhaust: Straight Arm Pulldowns
Pull-Ups
T.R.
Back and Chest
Superset:
SET 1
DAY 2 / DATE:
15
Sky Reaches
20
15
12
Abductions
Standing Calf Raises
12
12
Lying D.B. Hamstring Curls
Adductions
12
Sissy Squats
Hanging Leg Raises
Superset:
Superset:
Superset:
12
12
Single Leg Glute Bridges
Romanian Deadlifts
12
Nordic Ham Curls
Superset:
20
12
Box Squats
Walking Lunges
T.R.
Legs and Calves
Superset:
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
10
12
T.R.
SET 2
20
12
12
12
12
12
12
10
10
10
15
T.R.
SET 2
20
15
15
12
12
12
12
12
20
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
8
12
T.R.
SET 3
20
12
12
12
12
12
12
8
8
8
15
T.R.
SET 3
20
15
15
12
12
12
12
12
20
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
6
12
T.R.
SET 4
20
12
12
12
12
12
12
6
6
6
T.R.
SET 4
20
15
15
12
12
12
12
12
20
12
12
6
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
APEX STAGE
WEEK 11
128
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Alt. D.B. Flys
20
12
12
12
D.B. Bench Press
Alt. Bent Over D.B. Rows
12
Underhand Pulldowns
Cable Crunches
Superset:
Superset:
12
12
Seated Rows
Landmine Press
12
Pre-Exhaust: Weighted Back Ext.
Superset:
12
T.R.
Back and Chest
Pre-Exhaust: Incline Unilateral Cable Crossovers
SET 1
DAY 6 / DATE:
Superset:
20
Reverse Crunches
12
Single Leg Cable Curls
15
12
S.L. Standing D.B. Knee Raises
Superset:
Donkey Calf Raises
12
Dumbbell Swings
12
Split Squats
12
Hex Bar Deadlifts
12
15
Pre-Exhaust: Good Mornings
Superset:
Single Leg Romanian Deadlift
T.R.
Legs and Calves
Superset:
SET 1
DAY 5 / DATE:
12
Shrugs
15
12
12
Shoulder Extensions
Shoulder Retractions
12
Incline Barbell Front Raise
Roll-Outs
Superset:
Superset:
12
12
Face Pulls
Arnold Press
12
Pre-Exhaust: Reverse Flys
Superset:
12
12
Hang Clean Press
Lateral Raise
T.R.
Shoulders and Traps
Superset:
SET 1
DAY 4 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 2
20
15
12
12
12
12
12
10
15
T.R.
SET 2
15
12
12
12
12
12
12
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 3
20
15
12
12
12
12
12
8
15
T.R.
SET 3
15
12
12
12
12
12
12
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
SET 4
20
15
12
12
12
12
12
6
15
T.R.
SET 4
15
12
12
12
12
12
12
12
12
6
SET 4
Rep
Weight
APEX STAGE
WEEK 11
129
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12 WEEK PROGRAM HYPERTROPHY.indd 130
12
Bench Press
Farmer Holds
20
uf
12
12
Concentration Curls
Finger Curls
12
12
Rope Extensions
Hammer Curls
12
Skull Crushers
Twisting Planks
Superset:
Superset:
Superset:
12
Barbell Curls
12
Cross Bench Dips
12
12
Single Arm French Press
Superset:
Reverse Curls
T.R.
Arms (Triceps, Biceps, Forearms)
Superset:
SET 1
DAY 3 / DATE:
12
Dips
20
12
12
Dumbbell Flys
Pull Overs
12
T-Bar Rows
Bicycles
Superset:
Superset:
12
12
Superset:
Incline Bench Press
12
Bent Over Rows
Deadlift
12
15
Pre-Exhaust: Straight Arm Pulldowns
Pull-Ups
T.R.
Back and Chest
Superset:
SET 1
DAY 2 / DATE:
15
Sky Reaches
20
15
12
Abductions
Standing Calf Raises
12
12
Lying D.B. Hamstring Curls
Adductions
12
Sissy Squats
Hanging Leg Raises
Superset:
Superset:
Superset:
12
12
Single Leg Glute Bridges
Romanian Deadlifts
12
Nordic Ham Curls
Superset:
20
12
Box Squats
Walking Lunges
T.R.
Legs and Calves
Superset:
SET 1
DAY 1 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
10
12
T.R.
SET 2
20
12
12
12
12
12
12
10
10
10
15
T.R.
SET 2
20
15
15
12
12
12
12
12
20
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
8
12
T.R.
SET 3
20
12
12
12
12
12
12
8
8
8
15
T.R.
SET 3
20
15
15
12
12
12
12
12
20
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
uf
12
12
12
12
12
12
12
6
12
T.R.
SET 4
20
12
12
12
12
12
12
6
6
6
T.R.
SET 4
20
15
15
12
12
12
12
12
20
12
12
6
T.R.
SET 4
Rep
Rep
Rep
Weight
Weight
Weight
APEX STAGE
WEEK 12
130
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12 WEEK PROGRAM HYPERTROPHY.indd 131
Alt. D.B. Flys
20
12
12
12
D.B. Bench Press
Alt. Bent Over D.B. Rows
12
Underhand Pulldowns
Cable Crunches
Superset:
Superset:
12
12
Seated Rows
Landmine Press
12
Pre-Exhaust: Weighted Back Ext.
Superset:
12
T.R.
Back and Chest
Pre-Exhaust: Incline Unilateral Cable Crossovers
SET 1
DAY 6 / DATE:
Superset:
20
Reverse Crunches
12
Single Leg Cable Curls
15
12
S.L. Standing D.B. Knee Raises
Superset:
Donkey Calf Raises
12
Dumbbell Swings
12
Split Squats
12
Hex Bar Deadlifts
12
15
Pre-Exhaust: Good Mornings
Superset:
Single Leg Romanian Deadlift
T.R.
Legs and Calves
Superset:
SET 1
DAY 5 / DATE:
12
Shrugs
15
12
12
Shoulder Extensions
Shoulder Retractions
12
Incline Barbell Front Raise
Roll-Outs
Superset:
Superset:
12
12
Face Pulls
Arnold Press
12
Pre-Exhaust: Reverse Flys
Superset:
12
12
Hang Clean Press
Lateral Raise
T.R.
Shoulders and Traps
Superset:
SET 1
DAY 4 / DATE:
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 2
20
15
12
12
12
12
12
10
15
T.R.
SET 2
15
12
12
12
12
12
12
12
12
10
T.R.
SET 2
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
T.R.
SET 3
20
15
12
12
12
12
12
8
15
T.R.
SET 3
15
12
12
12
12
12
12
12
12
8
T.R.
SET 3
Rep
Rep
Rep
Weight
Weight
Weight
20
12
12
12
12
12
12
12
12
SET 4
20
15
12
12
12
12
12
6
15
T.R.
SET 4
15
12
12
12
12
12
12
12
12
6
SET 4
Rep
Weight
APEX STAGE
WEEK 12
131
07-06-2024 21:58
NOTES
132
12 WEEK PROGRAM HYPERTROPHY.indd 132
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NOTES
133
12 WEEK PROGRAM HYPERTROPHY.indd 133
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NOTES
134
12 WEEK PROGRAM HYPERTROPHY.indd 134
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NOTES
135
12 WEEK PROGRAM HYPERTROPHY.indd 135
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NOTES
136
12 WEEK PROGRAM HYPERTROPHY.indd 136
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NOTES
137
12 WEEK PROGRAM HYPERTROPHY.indd 137
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NOTES
138
12 WEEK PROGRAM HYPERTROPHY.indd 138
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NOTES
139
12 WEEK PROGRAM HYPERTROPHY.indd 139
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NOTES
140
12 WEEK PROGRAM HYPERTROPHY.indd 140
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