This phase will be based on a heavy cycle followed by a hypertrophy cycle
Heavy rep range – 3-7 reps
Hypertrophy rep range – 8-12 reps
On the hypertrophy days do all the same exercises but utilize drop sets, rest pause sets, go to failure
on final sets and obviously hit an 8-12 rep range.
Structure:
 Push Heavy
 Pull Heavy
 Legs Heavy
 Off
 Push Hypertrophy
 Pull Hypertrophy
 Legs Hypertrophy
 Repeat
Push Day - Heavy
Exercise
Flat Bench Press
Reps
4-6
Sets
4
Rest
120s
Incline DB Press
5-7
3
120s
Standing OHP
4-6
3
120s
Shoulder DB Press
5-7
4
60s
Cable Fly
15
3
60s
Tricep Push Downs
KB Overhead Ext
15
15
2
2
60s
Push Day Notes:
Notes
Deep reps
Superset
Superset
Tempo





Remember when you bring the weight down to your shoulders/chest that’s the part you
need to slow down.
Contract the glutes and abs on every push exercise – it really helps keep the entire body
tight
On the incline DB press, have about a 30degree incline & control down for 3 seconds.
Think POWER on all exercises
Cable fly – rotate palms downwards when you squeeze hands together
Pull Day - Heavy
Exercise
Reps
Sets
Rest
Notes
Weighted Chins
4-7
5
90s
Underhand grip
BB Rows
6-8
5
60s
Bent Over Rows
Chest Support Row
6-8
3
60s
Upright Row
10-12 2
60s
Seated Lateral Raises
15
60s
BB Biceps Curls
DB Hammer Curls
2
Tempo
Olympic bar
Olympic bar
2/1/1/1
2/1/1/1
Pull Day Notes:
 Don’t choose a too heavy weight for chins…I’d recommend using a dipping belt.
 Chest supported row – about a 45 degree incline… Flare elbows out very slightly
 Keep elbows high on upright row and squeeze traps
Leg Day - Heavy
Exercise
Reps
Sets
Rest
Squats
4-7
x4
2min
Deadlifts
5
x3
90s
Snatch grip Dead’s
6-8
x2
Walking lunges
8-10
x2
60s
Cable crunches
15
x5
60s
Notes
Tempo
Rope attachment
Leg Day Notes:
 Get deep on squats. The crease of your hips past your knee joint. Flare knees out. Chest high
 Snatch grip deadlifts is a burn out set… Deload the weight from your normal deadlifts by 1020% then hit 10-15 reps with a wide snatch grip. Great for upper back strength.
 Cable crunches, when you crunch bend at the top of the spine, elbows towards knees.
GENERAL NOTES







Once you can get all desired reps on certain weight increase by 2kg on dumbbell exercises
and 2.5kg on barbell exercises.
The weight needs to be heavy enough to make the last few reps of each set hurt and be
quite difficult.
Keep your rest times strict.
As I say, don’t hold back with the weight! Relatively heavy weight for your muscles will force
them to adapt aka grow.
Why should your body change? Because it’s forced to! Because the stimulus applied to it
was too much so the body compensates by getting stronger and creating bigger muscles.
Try learning about the tempos. It is ALWAYS the controlling down portion that we SLOW
DOWN… The eccentric phase of the contraction. This is where the muscles elongate and
actually break down the most.
The more muscle you break down in the workout the more your body will synthesise when
recovering.