Functional Hypertrophy Training

Citation preview

Dr. J ohnRusi n

FHT

functi onalhypertrophytrai ni ng

SECTION 1: Introduction

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WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING

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WHAT IS FUNCTIONAL HYPERTROPHY TRAINING (FHT)?

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WHO IS THIS PROGRAM FOR?

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WHAT TYPE OF EQUIPMENT IS NEEDED?

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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE?

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WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT?

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WHAT DOES THE CARDIO PROGRAM LOOK LIKE?

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IS THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM?

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SECTION 2: The Methods

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FEATURING METHODS AND ARTICLE REFERENCES

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RAMP UP SETS

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DYNAMIC WARM UP

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HANDS-ON SMR TECHNIQUES

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INTRA-SET STRETCHING

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ACCENTUATED ECCENTRICS

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CARDIO FOR STRONG PEOPLE

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PAIN-FREE LUNGING

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POSTURAL RESTORATION

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TENSION FOCUSED ANTI-CORE TRAINING

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BLOOD FLOW RESTRICTION

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SHOULDER JOINT CENTRATION

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DIRECT POSTERIOR CHAIN PRIMER SETS

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OPTIMIZING SQUAT DEPTH AND POSITION

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2

LOADED CARRIES

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LOADED VERTICAL PULLING

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SECTION 3: The Nutrition

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OPTIMIZING NUTRITION

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SOME CLOSING NUTRITIONAL RECOMMENDATIONS

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SECTION 4: Training Preparation

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THE DYNAMIC WARM-UP

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THE DYNAMIC COOL DOWN

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SECONDARY POSTURAL AND SYSTEMIC RECOVERY

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SECTION 5: The Training Program

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PHASE 1.1 OVERVIEW

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PHASE 1.2 OVERVIEW

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PHASE 1.3 OVERVIEW

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SCHEDULING YOUR TRAINING DAYS

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DETAILS OF TRAINING NOTES AND EXERCISES

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PRE-TRAINING DYNAMIC WARM UP

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OPTIONAL POST-TRAINING RECOVERY

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PHASE 1.1 (4-Weeks)

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PHASE 1.2 (4-weeks)

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PHASE 1.3 (4-weeks)

98

 

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SECTION 1: Introduction - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING My name is Dr. John Rusin, and I want to personally welcome you to the next 12-weeks of your training with me in my Functional Hypertrophy Training (FHT) Program. I am truly humbled that you have chosen me to be your coach on your fitness journey, and want you to know that my staff and I are here for you every single step of the way in this 3-month journey to becoming the fittest you have ever been in your life.

This program has been custom developed by me, based off of the last decade of high performance athletic training, sports performance physical therapy practice, and the thousands of hours of training and treating clients in the gym and clinic. This program is my brainchild

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from all my diverse experiences in fitness, fat loss, strength, bodybuilding, athletic performance, and of course physical therapy, and working with some of the world’s most elite athletes and performers. To read more about me and my experiences, check out my bio on DrJohnRusin.com: Dr. John Rusin, PT, DPT, CSCS, ART, FMS, SFMA I am so excited to get you started with FHT, and to make this your most game-changing and productive 3-months of training in your fitness career, as this blueprint has revolutionized the bodies of my clients in the past three years. This program is battle tested with results, and has been perfected time and time again. I have put my blood, sweat and tears into this program and the methods behind it, and I am so psyched to be guiding you through this process. Before we get into the details and answers of the most commonly asked questions, lets define exactly what Functional Hypertrophy Training is, who it is for, the equipment and time needed to complete the program and of course and what kind of results you can expect from this program.

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WHAT IS FUNCTIONAL HYPERTROPHY TRAINING (FHT)? Simply put, Functional Hypertrophy Training (FHT) is a system of developing muscular strength and hypertrophy that has been built off of the six foundational movement patterns: 1) Squat 2) Hip Hinge 3) Lunge 4) Upper Body ​ Press 5) Upper Body ​ Pull 6) Loaded Carry These six movements set the stage for long-term strength, performance and hypertrophy. We will be loading, progressing and challenging these movement patterns in combination with other training techniques to provide the ultimate form and function of your body.

If I were forced to define this program with one word, it would be “hybrid”. This program is truly a hybrid program based off of the best-proven training methods adopted from high level bodybuilding, powerlifting, athletic performance and conditioning, with the addition of some new school methods that are the most cutting edge techniques in the iron game. What sets this program aside from your average bodybuilding and strength based training program is the strategic use of the barbell, dumbbells, kettlebells, bands and balls as a means of resistance. You will notice that machines and specialty equipment has been omitted from this list. You know what they say- if you want to get brutally strong, devastatingly lean and maintain and enhance function athleticism, keep it simple! My FHT program will only use the tools that have been proven gold standard over the last hundred years. Focusing on maximizing big compound movements with your bodyweight, bells, bands and balls will give you the opportunity to become as functional and athletic as you become stronger and more muscular. Don’t be fooled into thinking you need fancy equipment and chromed out machines to achieve the body of your dreams. Results are derived from your actions, not the equipment you have at your training disposal.

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Based on my specific methods that have been popularized throughout the fitness and athletic performance industries over the years, this program has been formulated in a very specific manner to yield optimal hypertrophy and strength gains without the aches and pains that are commonly associated with more hardcore style programs.

“ Focusing on education, along with programming, will make the largest long-term difference in this program...

”

In the next section, I will get into exactly what methods this program features, and even reference articles that I have published to get you focused on the “why” behind every single movement that you are executing in this program. Again, education will be a staple of this program. I want you to know the “why” behind these methods so that you can master them and develop a brand new skill set in the gym throughout this process. Focusing on education, along with programming, will make the largest long-term difference in this program, as the techniques, methods and strategies that you will be executing over the next 12-weeks will stick with you for the rest of your training career. I’m getting a little ahead of myself, so let's continue to answer some more common questions about this program.

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WHO IS THIS PROGRAM FOR? My Functional Hypertrophy Training (FHT) program has been developed specifically for people who want to redefine their bodies from a strength, hypertrophy and fat-loss standpoint. Get brutally strong, get staggeringly ripped, and keep your functionality and performance at a very high level with the FHT! Programmed around big compound movements using basic strength tools, the FHT program can be conveniently completed in any big box commercial gym, CrossFit box, home gym and everywhere in between. Separated into three distinct phases, this FHT program is based on a 12-week periodized progression that will have you hitting your peak after the completion of the program. This program places a heavy emphasis on strength and muscular development, which in turns fits extremely well into a focused fat loss regimen. The foundation of fat-loss is strength. By prioritizing muscle by training and eating like an athlete, the table is set for resetting hormonal balance, enhancing basal metabolic rate, and creating the type of strength and muscle mass that will pay off in the realm of fat-loss for years to come. No matter if you are an intermediate lifter who is looking to continue on training in an intelligent manner, or are a serious strength athlete who is battle tested in the iron game, this program is for you. For all of you novices out there, if you are proficient at the big movements such as the barbell squat, bench press and deadlift, this program could really bring you through to that intermediate range of training as well.

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WHAT TYPE OF EQUIPMENT IS NEEDED? One of the primary features of this 12-week Functional Hypertrophy Training program is the simplicity of equipment that is required. Building a strong and sexy body backed by science doesn’t need to involve the latest technologies or shiny equipment. I wanted to keep equipment limitations to a minimum with this program, and as accessible to people as possible without the need for complex modifications and variations of movements that are based off of niche machines that are anything but prevalent in the gym sectors across the world. Basic tools will continue to create the most impact. Here’s a list of exactly what you need for this program: ● ● ● ● ● ● ● ● ● ●

Bodyweight (so, YOU!) Barbell Weight Plates Adjustable Exercise Bench Multi-Purpose Rack Dumbbells Physioball Medicine Ball Bands Kettlebells (Optional)

I kept these tools very simple for a reason. I want you to focus on the execution of this program, and not on how to figure out how to use some machine in the gym. This equipment is available is every single commercial gym, most CrossFit boxes, and usually in many home and garage gyms of serious strength athletes. And honestly, with this list of equipment, it could easily be picked up for cheap to build out your first home garage gym! Less focus on equipment, more focus on dominating your training and getting into a rhythm of training execution that will yield maximal benefit and set you up for success for the rest of your life.

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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE? I have set the schedule for this training program based off of five training days, which include lower body upper body splits, along with push and pull specific training days. Based on your schedule and recovery, you can customize this program to be anywhere from three to five training days. I am giving you the tools; the schedule is up to you! We will review the scheduling options in more depth in a few sections. When focusing on the big foundational movements and using programming methodology to reflect a strength and hypertrophy emphasis, I love training around the big three movements, but also know that there is absolutely a place and a time for pump work, conditioning and other various types of training challenges. Though the training sessions vary in time, all sessions can be completed within 75 minutes, and most sit under an hour or so if you are strict on your prescribed rest periods and keep moving through the exercises and challenging your focus. We will not be wasting any time in the gym, as there will be specific prescribed rest periods for every single movement to keep the pace up and ensure you stay on track. Also, I have added some active recovery sessions that can be completed on the tail end of your training days in the gym, or later on in the day after your training has ended. This will consist of another 15 or so minutes depending on the depth you get into these exercises. It’s important to remember that performance doesn’t end when you leave the gym; recovery in the other 23 hours of the day is pivotal to building foundations and having long-term success.

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WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT? You can expect to be in the best shape of your life, plain and simple. I wouldn’t have written and released this program if the results would be anything other than that. This program is targeting aesthetics, but also is heavily focused on fat-loss, strength and performance. This program has been designed to deliver: -Hypertrophy and Muscle Gain -Fat Loss -Strength Development -Conditioning and Endurance -Mental and Physical Prowes

“ This sounds like the perfect set of results, but why settle for anything except for the best at the end of the day?

”

You put the work in, stick to the program, and the results will come, and quicker than you’d think. The thing that continues to draw me to training throughout my life is the direct correlation between hard work and focus, and the results you are able to achieve in the gym. Under this programming, you will be able to achieve the unthinkable and change the very look and feel of your body. Not bad for 12-weeks of focused intensity, right?

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WHAT DOES THE CARDIO PROGRAM LOOK LIKE? I have programmed in a number of different types of cardiovascular training and conditioning spread over the five training days per week. From sprinting to walking, heart rate ramps to recovery cardio, we have this aspect of performance covered. One thing that you won’t see in this program is the mandatory slaving away on the elliptical for hours on end at moderate intensity while zoning out in front of the TV. That method of training, if you want to call it that, is exactly what we want to stay away from in FHT. When your strength training is on point and your nutrition is locked in, you will quickly see that yes, cardio is absolutely part of a well-balanced program, but is very minimal when compared to the other aspects of training. You know what they say- you can only have one true priority by definition.

IS THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM? I have given you the exact tools on how to develop your daily nutritional intakes, just the way I do with my professional athletes and one-on-one clients. Going through a few quick steps, we will determine your goal, whether that is primary fat loss or muscle gain, your basal metabolic rate, your activity, and your macronutrient breakdown. By the time you get through this step-by-step guide, you will know exactly how many calories you are taking in on a daily basis, and the specific breakdowns of protein, carbohydrates and fats to keep your training in alignment with your nutrition. There will be much more on the nutritional side of this program in the sections to come, don’t you worry!

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SECTION 2: The Methods - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  This program features some of the exact methods that I have perfected over the years and even published articles about in some of the most prestigious online and print publications in the health and fitness industry. Before we get started into the actual programming, I want to give you a little more detail and background information on these methods so you can know the “why” behind the movements, techniques and training emphases before you get in and start crushing these workouts. Feel free to refer back to this section at any time, especially if you see one of these methods pop up in your training program for a current phase!

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FEATURING METHODS AND ARTICLE REFERENCES I have handpicked the top 15 methods that I have based the Functional Hypertrophy Training program off of, and have written a quick synopsis of what the methods are, how they are used, and what you can expect from them. Also, at the end of each section, I have featured an article of mine that I have published on each of these subjects just in case you are intrigued and want to do a little more reading and background work before starting the program. As always, for more information and to get access to a complete list of published articles, head over to my website ​ DrJohnRusin.com​for even more educational resources.

“ I have handpicked the top 15 methods that I have based the Functional Hypertrophy Training program off of, and have written a quick synopsis of what the methods are, how they are used, and what you can expect from them...

”

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RAMP UP SETS One of the best ways to prime the neuromuscular system to optimally perform, but also to add some lighter, less joint-stressful volume to your major lifts, is by incorporating strategic ramp up sets into each and every movement of a training day. As you will see, ramp up sets are a huge part of the FHT program, and are pretty simple to execute. Simply put, we are going to start off light and work through a few ramp up sets that are clearly prescribed for you, increasing weight little by little until you hit your top end weight, at which point you will start into your working sets. For instance, if you have 3x10@30 ramp up sets followed by 3x10@30 working sets for a movement which you can complete 10 perfect reps with 100 pounds, this would be what the scheme looks like: ● ● ● ●

Ramp Up Set 1 – 3x10@30 with 50 pounds Ramp Up Set 2 – 3x10@30 with 65 pounds Ramp UP Set 3 – 3x10@30 with 85 pounds Working Sets 1-3 – 3x10@30 with 100 pounds

This does not have to be based on percentages, but rather I want you to feel out the weights workout to workout. Assess where you are at and get a challenging load for your working sets that ensure you get all your reps, but is a challenge to do so.

Article Reference​ :​ “The Most Intelligent Way To Warm Up” via Testosterone Nation

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DYNAMIC WARM UP No program is complete without the adherence to a quick and efficient dynamic warm-up to prep the body for performance. The key here is to increase local blood flow, activate the musculature and get the heart rate up just a little before we get into our first movement. I have had a huge amount of success with this specific warm-up, which you will all be doing before every single training day in the FHT program. If you are feeling up for it, do this dynamic warm up a second time before your recovery drills later on in the day to enhance active recovery.

Article Reference​ :​ “The Secrets To Pain-Free Hypertrophy Training” via Breaking Muscle

HANDS-ON SMR TECHNIQUES The use of Hands-On SMR Techniques is one of the most original methods that we utilize at John Rusin Fitness Systems. To the best of my knowledge, I am the only coach and practitioner who is teaching and prescribing hands-on manual therapies to his clients and athletes on program. This method was developed five years ago out of absolute necessity, and has grown ever since. Yes, the techniques are a challenge to become proficient at, but over time your skill set will grow and you will literally become your own physical therapist, with the ability to treat your own body with your two hands.

Article Reference​ :​ “Do-It Yourself Myofascial Release” via Testosterone Nation

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INTRA-SET STRETCHING Some say static stretching is dead, and I partially agree. Sure, static stretching before a big training day is less than ideal, but there are still some serious gains to be had out of static stretching (that is, if you know when and how to strategically implement it). Intra-set stretching is a pretty painful way to elicit muscle growth on top of a working set, but also a great way to bulletproof your mobility and enhance flexibility under some serious loading. As you will see, some of the big movements in our program will be accompanied by intra-set stretches. The premise here is to challenge the muscles under loading in a set, and go directly into stretching those muscles deeply while they are full of blood and tightened by the set that was just completed. This technique isn’t for the faint of heart, but trust me, the results are worth the pain, especially when you can decrease the time you spend stretching and foam rolling away from the gym just to keep your mobility and flexibility up throughout this program.

Article Reference​ :​ “Use Intra-Set Stretching To Trigger Muscle Growth” via Testosterone Nation

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ACCENTUATED ECCENTRICS The eccentric portion of a movement is the strongest and most underrated portion of a lift that can enhance muscle gain and mobility benefits when used correctly. Placing direct emphasis on increasing the amount of time that we spend in the eccentric portion of a lift at very specific times in this program will again elicit some great anabolic hormonal cascades, but also do a world of good for maintaining mobility in some of the most notoriously tight spots in the body. The other great thing about accentuated eccentrics is its ability to quickly and effectively cleans up some faulty movement patterns. Simply put, you are giving the body more time to respond to differing joint positions, thus letting your body do the work when it comes to optimally positioning the spine, joints and other structures involved in a movement.

Article Reference​ :​ “Stretching is Dead: A Better Method” via Testosterone Nation

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CARDIO FOR STRONG PEOPLE Ah, the age-old cardio question. There is absolutely a place and time for cardiovascular endurance training, and is an important aspect of any well-rounded performance and physique focused training program. Many times, athletes forget that “getting your cardio in” doesn’t always need to be slaving away on the treadmill or cardio deck. There are other more effective methods to train the cardiovascular system in conjunction with the musculoskeletal system that will yield far greater results than moderate intensity steady state cardio. In this program, we will be implementing sprints, loaded carries, low intensity walking, heart rate ramps with big compound movements, and of course, metabolic intensity inside of some pretty brutal working sets. Notice that I have placed in these added quick hitting cardio sessions on the tail end of big training days. Adhere to the program on these, and notice that some of these days are distinguished with an “Optional” label, meaning, if you have nothing left in the tank for that day, skip that session all together. We want the top priority to be crushing the iron, and pushing yourself to the absolute brink of your physical and mental limits. If you can do that, and still work in some of these optional workouts, great. If not, make it a point to strive for these over the course of the next 12-weeks.

Article Reference​ :​ “Cardio For Strong People” via Testosterone Nation

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PAIN-FREE LUNGING When it comes to putting some increased emphasis on leg development while sparing the shearing forces through the spine in the process, the single leg variations of the lunge are my go-to movements. That being said, the forward lunge is one of the most commonly butchered movements in the gym. We will be focusing on the reverse lunge, and also variations of the split squat in this program to ensure you are getting the best bang for your training buck every single time one of these movements is programmed. Though the forward and reverse lunges look very similar, aside from the direction of movement, there is actually a pretty important biomechanical difference between these exercises. Check out the article below and the videos embedded to find out more about the correct torso angle to use to spare your lower back and knees, while training passionately with no holds barred.

Article Reference​ :​ “Pain-Free Lunging: The Forward vs. Reverse Lunge” via DrJohnRusin.com

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POSTURAL RESTORATION Most of us training on the FHT program live in a highly Westernized society where we spend increased hours on our computers, cell phones, and sitting at desks. Yes, this is a hard habit to break as many of us make a living in these positions, but that means that we have to work harder in the gym and in our daily movement practice to remediate this forward bent posture.

“ We are placing a huge emphasis on shoulder and back development in this program to counteract the effects of slouching and chronically forward and protracted shoulders.

”

We are placing a huge emphasis on shoulder and back development in this program to counteract the effects of slouching and chronically forward and protracted shoulders. Some of the shoulder and back training will reflect this. Also, our dynamic warm-up is centered on training posture, and keeping it moving in the right direction throughout the next 12-weeks. So just when you are thinking about dropping the warm-up, I’ll warn you that if you are an office worker, this warm-up will be your best friend!

Article Reference​ :​ “The Posture Cure” via Testosterone Nation

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TENSION FOCUSED ANTI-CORE TRAINING Lets get this question answered before you even ask. No, there will not be any direct spinal flexion core training included in this training program. There may be a place and a time for crunches and sit-ups, but this is largely taking a back seat to big, heavy compound movements. What we will be focusing on is training the core from a tensional and neuromuscular recruitment standpoint. Chiseling out your mid section has nothing to do with direct core training, but rather has everything to do with your nutritional habits in the kitchen. Be sure to review our nutritional section coming up. In terms of function, the core is really an anti set of muscles, with the primary action of limiting deviation from a central and neutral position at the spine, hips and shoulders. Our core training will be scattered throughout this program and will train the core as a unit. From pallof presses to RKC Planks, this anti-core training will have you linking up body segments and enhancing your big lifts. For those of you who follow my articles on Testosterone Nation, you most likely read my article about quick and effective core training finishers, and maybe even gave it a try. You will be completing “The Pillar Killer” multiples times throughout this program, so get ready to challenge yourself!

Article Reference​ :​ “The 4 Dumbest Ab Exercises” via Testosterone Nation

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BLOOD FLOW RESTRICTION When it comes to the latest science behind strength and hypertrophy training, one of the most novel methods is Blood Flow Restriction (BFR) training.

“ This is a new method, so be sure to read up on this, as we will be using BFR for your arm training throughout the program.

”

Using cuffs, wraps or bands, we will be occluding the active musculature before sets start, doing loads of pump work with the cuffs on to elicit a huge pump, and finally taking the cuffs of after all the sets are done. This is a new method, so be sure to read up on this, as we will be using BFR for your arm training throughout the program. From a scientific standpoint, check out the article below. From a practical standpoint, we are really going for the biggest pump of your lift, and keeping working weights very light and the set and rep schemes very high to achieve the so-called pump. This has been shown to be easier on the joints, and devastatingly effective for local muscle growth in the upper and lower extremities.

Article Reference​ :​ “The Science Behind Blood Flow Restriction Training” via DrJohnRusin.com

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SHOULDER JOINT CENTRATION One of the very first skills I teach my clients in person and online is how position and stabilize the shoulders and hips centrally to create a huge amount of stability that sets us up for a huge amount of success when the big lifts are implemented. I have termed this the “synergistic spiral effect” as you will be spiral loading these joints to place them perfectly in alignment. This not only produces epic strength performances under the bar, but also will keep you away from injuries in the process. I have two articles for you to review down here. The first is from an article I wrote for Testosterone Nation where I have custom videos showing the spiral effect of the lower extremities and upper extremities. The second is a little more in depth look at the shoulder specifically.

Article Reference​ :​ “The 4 Most Common Injuries For Lifters” via Testosterone Nation Article Reference​ :​ “Shoulder Packing and Centration” via DrJohnRusin.com

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DIRECT POSTERIOR CHAIN PRIMER SETS As you will see in the program, I have strategically ordered every single movement into this program. I sometimes get the question, “Can I do the movements in any order?” The answer is simply no. I have placed all exercises strategically into order to feed off of each other, to synergize and create the ultimate effect in training. One of the most notable ordering schemes I use is called “primer sets” which describe the first movement of every training day. We will use these primers to train musculature that adds stability and function first, before any of the bigger more complex or explosive movements to come. This method helps keep you healthy and feeling great during your big movements, and also majors in posterior chain development, which is usually an aspect of an athlete’s body that needs some focus and remediation.

Article Reference​ :​ “The Secrets To Pain-Free Hypertrophy Training” via Breaking Muscle

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OPTIMIZING SQUAT DEPTH AND POSITION The squat is responsible for a huge amount of loaded work in the Functional Hypertrophy Training program, and for good reason. The squat has been called the king of all lower body exercises, and is one of the six foundational movement patterns that we will dominate in this program. Before you jump into the squat rack, do yourself a favor and figure out exactly what foot position, knee position, bar position, squat depth and variation of the squat works best for you. How are you going to do that? Go through this squatting algorithm I use with every one of my clients in office, and have had published on Testosterone Nation. The link is below. Also, if you are unsure of your bar position, hand position or just shoulder positioning in general on the squat, check out the second article I have referenced in this section, as it will bring you through some great self-diagnostic tests and determine exactly where you should be for optimal long term success!

Article Reference​ :​ “Squat Depth: The Final Answer” via Testosterone Nation Article Reference​ :​ “Squatter’s Shoulder: The Cause & Cure” via Testosterone Nation

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LOADED CARRIES We are going to be placing an emphasis on heavy loaded carries throughout the three phases of this program, and for good reason. Building foundational strength through the shoulders, core and hip complex is necessary when your goal is long term function, and short-term strength and hypertrophy. To define loaded carries, it’s any exercise that places loads in your hands and has you walk while stabilizing those loads. These are pretty tough, as you will see with some of the variations I have programmed, both from a muscular and metabolic standpoint. That is why I have predominantly placed the loaded carry variations into the finisher portion of training days.

Article Reference​ :​ “How To Lift Forever: 5 Mandatory Exercises” via Testosterone Nation

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LOADED VERTICAL PULLING Last, but not least, the inclusion of vertical pulling variations like the “pull-up” and “chin-up” will be strategically used in the Functional Hypertrophy Training program to develop a big, functional backside. If you are strong enough, I want you progressing by hanging some weight from your body and getting your reps in with increased load. If you are working up to completing a bodyweight pull up, you will have banded assistance placed around your knee to help you out and develop some strength. Either way you go, we will be manipulating hand positions, tempos and tension throughout this program to elicit a huge training response that will provide a novel training effect from the simplest of variation.

Article Reference​ :​ “Stop Sucking At Pull Ups” via Testosterone Nation

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SECTION 3: The Nutrition - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  It is imperative that you do not overlook the importance of matching your nutritional program with the needs of your training program. One without the other, or training that is not in alignment with nutrition causes stagnation and frustration. You won’t have to worry about that on the Functional Hypertrophy Training program, as I have your calories and macros covered to lay down a foundation of nutrition that coincides with your performance and training goals.

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OPTIMIZING NUTRITION No program is complete without the focus on matching nutrition strategies with the training methods we have already reviewed. You know what they say; you cannot out train a bad diet! During this Functional Hypertrophy Training Program, we are going to work to optimize your daily nutritional intakes to not only expedite your muscle gain and fat loss, but also enhance your recovery and earning the right to train up to seven days a week if that’s your goal!

“ No program is complete without the focus on matching nutrition strategies with the training methods we have already reviewed.

”

I know the training plan is much sexier and more exciting than the nutrition, but trust me, there needs to be a huge emphasis placed on what is going into your body if you want to maximize your results. Bear with me through a few key equations and calculations here. These will clearly define your intentions; either as primary fat-loss or primary muscle gains, and gives you a simple and sustainable program to work off of to supplement your training routine perfectly! We’ll go step-by-step here to be sure we accurately determine your macronutrient intakes based on your training.

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#1 Calculate Your Current Basal Metabolic Rate (BMR) Basal Metabolic Rate​is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles. All right, time to get your pen and pencil out and get down with some math! Not really, there is a super easy and convenient way to do these calculations and save your brainpower for training later on this week, as you’re going to need it! Males: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) + 5 Women: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) – 161 And the online calculator as promised below! Online Calculator Link Be sure to record that number as your current Basal Metabolic Rate (BMR)! *BMR Calories

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#2 Determine Your Daily Activity We will be using the chart below to take a look at your current activity level under your new Functional Hypertrophy Training program. For example, if you are only able to complete the three mandatory workouts per week and are a dude, you will be using the activity multiplier of 2. If you have proved your recovery abilities and earned the right to train five days a week and are a male, you’d be using the activity multiplying number 4. Make sense? Training Days

Female

Male

1.5

2

4 Days/Week Training

2

3

5-6+ Days/Week Training

3

4

Minimum 3 Days/Week Training

So once you determine your activity level for the week (or month if you train the same number of days each week during a phase), you take your activity multiplier that you just figured out and multiply it by your current body weight in pounds. For example, I am a male and am currently scheduled to train seven days per week this month (I know, right!?) so I would take my activity multiplier of 4 and multiply that by my current body weight of 185 pounds. Looks something like this: 4x185(lbs) = 740 *Activity calories So the number you calculated needs to be added to your BMR you calculated in the first step to determine your estimated maintenance in calories. So this will look like adding your BMR calories to your activity calories to determine your new maintenance. At this caloric intake, you should not gain, nor lose bodyweight. But since that’s not a goal, here’s how to take it to the next level! Time to determine your goals!!

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#3 Determine a Primary Goal – Fat-Loss or Muscle Gain It’s time to determine whether your primary goal is fat-loss or muscle gain. I know this can be a tough decision as the perfect scenario would allow for both fat-loss AND hypertrophy to happen at the same time. Let me tell you, both CAN be achieved simultaneously under this program, but all the other variables such as sleep, hydration, stress, recovery, along with the training execution and strict adherence to your dietary recommendations must be on point. There’s a reason why 99.9% of people fail to achieve the holy grail of body recomposition. As I am a huge advocate for sustainable muscle hypertrophy while staying very lean in the process, and also sustainable fat-loss without having your lean muscle mass suffer through harsh cutting phases and strategies, you will be moving very little above and below your estimated maintenance caloric intakes. Anything worth doing is worth doing for the long run. The more time you allow for change, the more sustainable that change will be. All this being said, let's break down the two body recomposition goals and how to manipulate off of your daily maintenance numbers previously calculated. If you find yourself with the primary goal of FAT-LOSS, you will be subtracting 300 calories from your estimated daily caloric intake that was previously calculated. At this rate, we will be able to target direct fat-loss at approximately 2 pounds per month (that’s a lot of fat!!) and still prioritize the maintenance and growth of muscle mass that will yield a higher benefit for longevity of fat-loss over time. This is an important point! Slow and steady changes with the prioritization of lean mass are the key to a life of leanness. For those of you with goals to add lean muscle mass as a top priority, you will be adding 300 calories per day on top of your estimated daily maintenance. This will shift your body to start generating lean mass at an increased rate, with a goal of gaining 5-9 pounds of muscle throughout the 12-weeks. To the same point as the fat-loss recommendations, when looking to increase hypertrophy, it’s pivotal that you don’t go crazy and end up taking in too much of a

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surplus of calories per day. This will lead to increased fat storing and leave you gaining muscular size, but also body fat in the process. It should be noted that caloric intake is and will always remain king of body recomposition efforts. No matter if you are shooting to lose fat or gain muscle, you must have the correct amount of total calories coming into your body based on your goals. This is a foundational principle that faddist nutritional programs overshadow many times. Just remember, calories matter, and just may be the single most important aspect of your nutrition that will lead you to attaining your goals. Now that we have our daily caloric intake, we will get a little more detailed in how we are going to break down what types of food you are eating, including your macronutrient breakdowns.

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#4 Match Your Macronutrient Breakdown with Your Goal We’ve determined the daily caloric intake in steps 1-3 above, so now it’s time to match your strategic macronutrient breakdown with the goal that you’ve determined from section three above. Macronutrient:​Carbohydrates, Proteins and Fats Here’s how to determine the amount of protein, carbohydrates and fats you will consumer per day based on your goal of Fat-Loss or Muscle Gain. Simply multiply your daily calorie intake from #3 above by the percentages of each macronutrient below: Muscle Gain Fats 22% Carbs 43% Protein 35% Fat-Loss Fats 35% Carbs 25% Protein 40% There you have it, your custom-built nutrition program down to your exact macronutrient breakdown, caloric intake and individualized basal metabolic rate that will fit into your training perfectly to produce optimal results. Keep in mind that as your body changes, you can absolutely go back through steps 1-4 to determine your most accurate and up to date nutritional intakes throughout the program. In order to stay sane, I recommend doing this breakdown in every phase of the program, no more, no less. So every four weeks, not only will your training change up, but you will also evolve your nutrition intakes to keep up with your training requisites!

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SOME CLOSING NUTRITIONAL RECOMMENDATIONS What I’ve seen over my career is that sound nutritional programs that are perfectly matched with the challenges of performance and training are built largely on easy daily habits. Find what works for you, whether it be a quick and easy breakfast that you can count on every single morning no matter what else is happening in your household, or having a go-to meal on the road that you can quickly determine the contents of. It’s all about the knowledge of what’s going into your body, and keeping track of everything. We wouldn’t get in the squat rack with random plates on the sides of the bar, would we? Nutrition should be no different. I highly recommend that you use phase 1.1 of the Functional Hypertrophy Program to count your calories, as unsexy as that sounds. Counting, measuring and getting into habits are the best way to create consistency. No, you don’t have to do this forever, but let me tell you, for a majority of clients I work with, figuring out the amounts and nutritional makeup of what’s actually going into your body is usually a humbling experience. Having the mindset of fueling your body like an athlete, and not the hated “dieting” mentality will do you some good both mentally and physically. Want to have an epic workout under the bar? You better be fueling your workouts correctly, placing priority on the pre-peri-post workout windows and getting in your nutrition at the most advantageous times. Everyone is an individual, and will respond to different foods, programming and overall nutritional outlooks. But what doesn’t change is the inability to cheat total calories, and largely the amount of each macronutrient you are taking in on a daily basis. That is why we are focusing on these foundational aspects of nutrition, and letting you figure out what works for your body and your lifestyle as you go through this 12-week process. For questions and inquiries on how to take the next step and upgrade your nutritional programing, feel free to email Lindsay Bloom directly: ​ [email protected]

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SECTION 4: Training Preparation - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  THE DYNAMIC WARM-UP

No program is complete without a dynamic warm-up that will be completed before every single training day in this program. This series of exercises is defined in the beginning of the training program, but remember, you are doing this before EVERY training session. These are movements that should be daily staples of your movement practice, thus placing an emphasis on this exact program for the next 12-weeks should enhance your movement patterns, function and mobility. ​ Stick with it for the duration of the program, and you will see marked benefits. For the full program, see Section 5 – The Training Program.

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THE DYNAMIC COOL DOWN For many of us, when an epic workout comes to an end and you dominated every single set, it’s time for us to get up and out of the gym as quickly as possible. Yes, I understand everyone has limited time when it comes to training and daily activities, but if you find just five additional minutes after a training day to get in some remedial work, it will really pay off in time. Here are some methods that you can play around with in your post-workout window to start the recovery process right away. -Dynamic Stretching -Foam Rolling -Hands-On SMR Techniques -Deep Diaphragmatic Breathing Place an emphasis on one of these methods above for a phase at a time and determine the success of your post-workout practice. For more recovery methods, check out these articles:

Article Reference​ :​ “The 4 Best Recovery Method You Aren’t Using” via Testosterone Nation Article Reference​ :​ “The 4 Most Useless Rehab Methods” via Testosterone Nation

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SECONDARY POSTURAL AND SYSTEMIC RECOVERY After you leave the gym, if you are feeling like you have another 15 minutes or so to devote to your body and it’s recovery, I have programmed a secondary recovery sequence for you to go through at home. Using some simple soft-tissue techniques, dynamic stretches and Hands-On SMR techniques, this program will expedite your recovery process and keep you fresh for you big training sessions.

“ I recommend using this program for a minimum of once a day, especially on off days.

”

I recommend using this program for a minimum of once a day, especially on off days. I prefer it done at night, as a pre-sleep routine to tap into your rest and recovery based parasympathetic nervous system. Move through each of these exercises at your own pace, and focus on your intention of recovery. Check out the full program below in Section 5 – The Training Program.

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SECTION 5: The Training Program - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  PHASE 1.1 OVERVIEW In the first phase of the Functional Hypertrophy Training program, we are focusing on building a base of strength and muscular metabolic conditioning. Though the overall volume will still be much greater than most programs you have completed in the past due to the ramp up set schemes, in addition to some challenging working sets, you will become nicely acclimated in a matter of four weeks.

Throughout the first phase, I want you to focus on getting every single rep, no matter what, while sticking strictly to the rest

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periods to keep the pace of the training days up. I always recommend starting off a little bit light the first week in most of the movements, assessing how you performed, and bumping your loads for the next few weeks in a linear model. Simply add weight to the movements every week if you can to move forward and overload your system. This overview will be reviewed once again in this document right before the Training plan for Phase 1.1.

PHASE 1.2 OVERVIEW Now that we have built a strong foundation of strength, metabolic capacity and volume, it’s time to increase the volume slightly while also adding in a few strategic intensity techniques that will be triggering muscle growth and a hormonal cascade for fat loss. You will see that the focus on the big movements will increase, and the inclusion of some powerful final finishing sets will really test you mentally as well as physically. As these challenge and extended sets are implemented, be sure to take enough of a rest periods between exercises as you need. We want close to full recovery between exercises here, so take your time. Building off the strong foundations will have you start seeing the changes in your body in this phase. We are still early on in the program, so ensure that you maximize every single rep and stay with the details of the movements of the program. Execution is paramount to success so keep grinding! This overview will be reviewed once again in this document right before the Training plan for Phase 1.2.

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PHASE 1.3 OVERVIEW Ah, the final phase of the Functional Hypertrophy Training Program! This is where you will become a warrior in the gym and dominate some pretty intense training methods that you would have never thought possible after working your butt off the last eight weeks. We are again building volume up, and placing a greater amount of emphasis on intensity techniques, challenge sets, extended sets and other novel training methods that are going to push you to the brink of your physical capabilities. I’m not going to lie to you guys! This phase is pretty brutal. But h​ remember, you earned this! Think of this phase as the 4t ​ quarter in the Super Bowl; the mindset is to finish! This phase will peak you for your ultimate performance and aesthetics goals that you should already be seeing a huge difference in after the first two phases. Remember, after this last phase, you may need a week or two of deloading just to refresh and recharge. After you’ve completed this, you’ll realize that to be true. Challenge yourself, keep on progressing and never back down from a challenge. This last four weeks is about you breaking plateaus and performing to the peak of your capabilities. Are you ready? This overview will be reviewed once again in this document right before the Training plan for Phase 1.3.

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SCHEDULING YOUR TRAINING DAYS Based on your schedule, you will place up to five training days into each week in the Functional Hypertrophy Training program. You can absolutely vary your “off” days, but I highly recommend keeping the ordering of these training days the same, as they feed off of each other and ensure optimal recovery between workouts. If you have five days a week available to train, here is the ultimate schedule you should be following: DAY 1- Lower Body Strength DAY 2- Push Emphasis Strength DAY 3- Pull Emphasis Strength DAY 4- OFF DAY 5- Lower Body Hypertrophy DAY 6- Upper Body Hypertrophy DAY 7- OFF If you have four days available to you in your training week, I want you to absolutely prioritize the lower body strength, push emphasis strength and pull emphasis strength days, as these are mandatory. From there, I want you to determine whether you want to complete a second lower body session on the tail end of the week, or would your goals be better suited to get in one last upper body training session to round out the week. This determination should be based on you, your goals, and your recovery, but needs to stay consistent for at least a phase at a time. For example, if you determine your lower body to be your focus on the secondary hypertrophy day, be sure to complete lower body hypertrophy days for four consecutive weeks in phase 1.1. You can vary your focus in phase 1.2 if need be. Here is an example schedule for a four day a week FHT program setup, but keep in mind as long as the workout order is kept consistent, you can mix and match days at your convenience:

DAY 1- Lower Body Strength DAY 2- OFF DAY 3- Push Emphasis Strength DAY 4- OFF DAY 5- Pull Emphasis Strength DAY 6- Lower OR Upper Body Hypertrophy DAY 7- OFF

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Finally, if you have three days available to you for training, you will be completing the foundational strength training sessions only. Here’s what that schedule will look like, as I want you to have at least a day of rest between sessions: DAY 1- Lower Body Strength DAY 2- OFF DAY 3- Push Emphasis Strength DAY 4- OFF DAY 5- Pull Emphasis Strength DAY 6- OFF DAY 7- OFF I don’t want to make this schedule look too intimidating, but getting a good idea of the commitment will set you up for success moving forward in this program. No matter the days you chose to train, the biggest focus is on execution and intention when you hit the gym. As you will see, we will be manipulating your nutrition based on your training days, so if you are down at three training days a week, you can expect the same notable results as the person who will be training the maximum of five days.

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DETAILS OF TRAINING NOTES AND EXERCISES This is basic, but needs to be covered. This is how to read your programming so your execution is on point and you are not missing any of the important aspects of programming that will ultimately make the biggest difference in your results down the road. All exercises are defined as SETS x REPS @ REST. Pay close attention to all the coaching notes, as the rhythm, tempo and little execution cues are detailed right in there for you to focus on during every single exercise in the program. Results are driven by acute details. It’s safe to say that a bench press isn’t just a bench press. We must have the focus and knowledge of exactly how we are going to execute that movement so we can get the very most out of our investment in training. If you want to learn more about the method you just used in programming, see the links below some of the movements for links directly into some of the more notable articles I have personally wrote on these exact techniques.

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PRE-TRAINING DYNAMIC WARM UP 1. Jump Squat

Ramp Up Sets: ​ None Working Sets​ : 1x10@0 Coaching Notes​ : With your hands behind your neck (not pulldown down on your neck!) come into a dynamic jump squat and explode up. Drop just below parallel and jump for all the reps. Drive up explosively and get maximal height for all jumps. Jump Squat Video 2. Seal Jacks

Ramp Up Sets: ​ None Working Sets​ : 1x10@0 Coaching Notes​ :​ Arms out straight at the elbows. The same rhythm as a jumping jack, just coming across the body with the arms instead of overhead. I want these to be a little more “switchy” so accentuate the change of direction from the arms on the front and back side and the feet from an in and out position. Seal Jacks Video 3. Prisoner Squat

Ramp Up Sets: ​ None Working Sets​ : 1x10@0 Coaching Notes​ :​ Same hand on the back of the neck position as the jump squat. Get your depth just below parallel and dynamically come up out of that position. At the top of the movement, squeeze your butt for a split second and drop right back down into the next rep. Prisoner Squat Video

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4. Push-Ups (2-Second Hold)

Ramp Up Sets: ​ None Working Sets​ : 1x6@0 Coaching Notes​ :​ Slow and steady, this is a warm up, not a strengthening movement. Control the bottom portion of the push up for a 2 second hold. Make sure you are firing your butt, legs and core throughout to link all body regions up! So again, the rhythm is important here; slow on the way down, two second hold at the bottom, explode up and hold for a second at the top before going through another rep. Push-Up Video 5. Alternating Forward Lunge

Ramp Up Sets: ​ None Working Sets​ : 1x6@0 Coaching Notes​ :​ Hands relaxed down at the side. Focus on pushing back off the heel to return back to a neutral position with both feet next to one another. Reset your feet between each rep, not a balancing act. Make the movements smooth and coordinated, good time to practice and improve this movement pattern with bodyweight. Alternating Forward Lunge Video 6. Stick Ups

Ramp Up Sets: ​ None Working Sets​ : 1x10@0 Coaching Notes​ :​ Go against a wall, approximately one foot away from the wall with your feet. Contract your lats bringing your shoulder blades down, the your upper traps to bring your arms up overhead. Accentuate the holds at the top and the bottom of the movement for a split second apiece. Attempt to keep your hands and elbows in contact with the wall at all times. Stick Ups Video

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7. Band Pull Apart

Ramp Up Sets: ​ None Working Sets​ : 1x10@0 Coaching Notes​ :​ Grab the band shoulder width apart in front of your chest and contract the backs of your shoulders to activate the rhomboids and posterior deltoid. Really drive the shoulder blades down and together on this one. These are great for posture and shoulder prehab. Band Pull Apart Video 8. Half Kneeling Psoas Stretch

Ramp Up Sets: ​ None Working Sets​ : 1x30sec@0 Coaching Notes​ : Hold for ​ 30 seconds per leg. Keep your spine neutral and focus on deep breathing. Make sure to fire your butt on the backside hip to stabilize the pelvis. Psoas Stretch Video

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OPTIONAL POST-TRAINING RECOVERY 1A. Foam Roller- Quads

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : We are going to roll one front side of the upper leg at a time here hitting the quads with some SMR. I like to break the quad up into three portions, a lower, middle and upper. Concentrate on one of these regions at a time. You can also move the roller to the outside of the quads, right down the middle of the leg, and the inside to hit the different heads of this group of muscles. Small oscillations here when you find a point that you want to work on, no pizza dough rolling. That goes for any foam rolling that you will be doing in this program. Foam Roller Quad Video 1B. Half Kneeling Hip Flexor Dynamics

Ramp Up Sets​ : None Working Sets​ : 2x10@0 Coaching Notes​ : The hip flexor quality and length holds the key to many hip and knee dysfunctions, so we are getting some extra work in here. Get into a 90-90 kneeling position with perfect alignment of the pelvis, some activation at the core, and squeezing your glute on the backside leg. Stay here and place your hands on the front knee. From this position, you should be feeling a huge amount of stretch right down the front of your leg. Add a tiny bit of an oscillation on and off to emphasize this movement and make it more dynamic in nature. Half Kneeling Hip Flexor Dynamics Video

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1C. Hands On SMR- Quads

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that a majority of the tone and tightness through the quadriceps group is held in the lateral head of the quads called the vastus lateralis. Find this muscle and start treating it yourself! Hands On SMR Quad Video 2A. Foam Roller- IT Band

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Spend some time up near the hip, and work your way down the lateral aspect of the upper leg. Work this movement with your hip fully extended, and when you get good, play with a little bit of flexion and extension at the knee to tension and loosen the ITB and surrounding structures. Foam Roller IT Band Video 2B. Standing Hip Abduction

Ramp Up Sets​ : None Working Sets​ : 2x10@0 Coaching Notes​ : Explode up and control slowly down. I want you to really stimulate a movement at the hips that is commonly neglected in bodybuilding style training. This is about activation, and less about huge ranges of motion. Keep it quick and maintain neutral alignment at the core and pelvis throughout the exercise. Standing Hip Abduction Video

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2C. Hands On SMR- IT Band

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will be most likely needing to treat directly lateral to the knee, where the tendons of the ITB are readily palpable. Hands On SMR IT Band Video 3A. Foam Roller- Hip Adductors

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : You will be positioning yourself prone on your stomach and bringing one hip up above 90 degrees to access the inside of your thigh where the adductors are located. You will have some sensitivity here so go lighter to start out with and work deeper as the time goes by. Don’t crush yourself here, as you have a ton of vasculature and nerves that make this region ultra sensitive. Foam Roller Hip Adductors Video 3B. Hip Adductor Dynamics

Ramp Up Sets​ : None Working Sets​ : 2x10@0 Coaching Notes​ : Master the hip hinge with this movement, as we will be honing a single leg hip hinge. Really try to dig your heel on the side where you have your leg extended into the ground and hinge over. The spine stays neutral at all times and use your arms to counteract your movement and keep nice balance and form throughout. Hip Adductor Dynamics Video

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3C. Hands On SMR- Hip Adductor

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will have access to the mid belly of most of the adductor musculature, so stay there when you are first starting on this method. As you get better, you can start to access deeper and deeper up into the groin region to get the smaller more intricate adductor structures. Hands On SMR Hip Adductor Video 4A. Foam Roller- Glutes

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Get the entire muscle; course it from the iliac crest, all the way down to the femoral attachments. You can hit this in a seated position on the roller, or if you want to go a bit deeper into the rotational group of the hip, cross one leg over the other and roll more acutely right in the mid-belly of the gluteus maximus. Foam Roller Glute Video 4B. Pigeon Pose

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Feel free to use an elevated surface to put your leg up onto, especially if the impingement is getting painful at end range. I want a neutral spine here, as this is athletic stretching, not yoga. Neutral spine and pelvic positions are what make these movements more transferrable to our lifts and daily performances than the average static stretch.

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Pigeon Pose Video 4C. Hands On SMR- Glutes Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that a majority of your work will be on the lateral side of your hip where the glutes attach to the femur. Hands On SMR Glute Video 5A. Foam Roller- Piriformis

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Get a little deeper on those hip rotators, in a similar position to the gluteal foam roll from above. This is usually a problem point for many people so spend some time on this, if you haven’t already in the tri-set above. Foam Roller Piriformis Video 5B. Supine Piriformis Stretch

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Simple supine piriformis stretch, hold for 30 seconds. Try to relax your body here and stretch the deep group. This stretch is highly dependent on letting the bigger muscles relax so we can work deeper into the hip rotators underneath. Supine Piriformis Video

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5C. Trigger Point Ball- Piriformis

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : This is going to look very much like the foam rolling of the piriformis that you did in the first exercise in this tri-set, but we are going to place a more acute emphasis on this muscle by using a smaller tool, the lacrosse ball. This is trigger point work; so once you hit your spot, stay there for 30 seconds for a few rounds per side. Trigger Point Ball SMR 6A. Foam Roller- Lateral Hip

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Get the lateral glutes on this one, mainly the gluteus medius where it comes in contact with a muscle on the lateral side of the hip called the tensor fascia lata (TFL). You will feel this one right away. Make sure YOU are rolling over the stationary roller here, and not the other way around. Foam Roller Lateral Hip Video 6B. World’s Greatest Stretch

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : Drop deep in the groin and glute on this one. I absolutely love this stretch, and there is a reason why it is becoming one of the most popular stretches in the world of high performance athletics. As best as you can, relax your front side and drive your front knee out to the side, placing a stretch through your hamstrings, glutes, adductors and quads. World’s Greatest Stretch Video

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6C. Hands On SMR- Lateral Hip

Ramp Up Sets​ : None Working Sets​ : 2x30sec@0 Coaching Notes​ : With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will be working right over the TFL as mentioned above. This comes in direct contact with the ITB, so if you have been previously diagnosed with “IT-Band Syndromes” this is a place that you will want to focus your self-treatments on. Hands On SMR Lateral Hip Video

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PHASE 1.1 (4-Weeks) PHASE 1.1 OVERVIEW In the first phase of the Functional Hypertrophy Training program, we are focusing on building a base of strength and muscular metabolic conditioning. Though the overall volume will still be much greater than most programs you have completed in the past due to the ramp up set schemes in addition to some challenging working sets, you will become nicely acclimated in a matter of four weeks. Throughout the first phase, I want you to focus on getting every single rep, no matter what, while sticking strictly to the rest periods to keep the pace of the training days up. I always recommend starting off a little bit light the first week in most of the movements, assessing how you performed, and bumping your loads for the next few weeks in a linear model. Simply add weight to the movements every week if you can to move forward and overload your system.

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DAY 1- Lower Body Strength TOTAL SETS: LEGS 16 1.Physioball Hamstring Curl / Vertical Jump

Ramp Up Sets​ : 3x8@30 / 3 Explosive Jumps Working Sets​ : 3x8@30 / 3 Explosive Jumps Coaching Notes​ : Drive your hips up and use your hamstrings to explosively bend your knees simultaneously on this one. This should look smooth and coordinated. At the peak contraction where your hips are fully extended and knees are bent to 90 degrees, hold that position for a split second and control yourself back down to the floor. After each ramping and working set of 8 reps, stand up and get into an athletic position and explode up straight in the air for maximal height for 3 jumps. Reset yourself for each of the 3 jumps to maximize explosiveness. Physioball Hamstring Curl Video Explosive Vertical Jump Video 2. Barbell Box Squat / Half Kneeling Hip Flexor Stretch

Ramp Up Sets​ :​​ 3x5@60 / Hip Flexor Stretch 30 Seconds Per Side Working Sets​ :​​ 4x5@60 / Hip Flexor Stretch 30 Seconds Per Side Coaching Notes​ : This is our big squat movement of the day so we are going to load this heavy and be sure to push your limits around your 5RM for all 4 sets. Stay tight through the core, and use a bit of a wider stance on this one. Control the descent and come to a complete seated position at the bottom of the movement. With a slight rocking mechanism, come up explosively and squeeze the gluteal group at the top of every rep for a full second before moving onto the next rep. This will ensure tension throughout the movement. In your rest periods drop down on one knee and stretch each hip flexor for 30 seconds. Maintain neutral alignment in the pelvis and core during this stretch and focus on deep diaphragmatic breathing. Barbell Box Squat Video Half Kneeling Hip Flexor Stretch Video

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3. Dumbbell Reverse Lunge

Ramp Up Sets​ : 1x10@45 Working Sets​ : 3x10@45 Coaching Notes​ : Now that we have moved through the big movement of the day in the barbell box squat, we are moving into our more isolated single leg variations. This month we will concentrate on the non-alternating dumbbell reverse lunge to put some concentrated metabolic stress through the quads and gluteal group. Be sure you are using a slight forward angle of the torso as you are stepping back to recruit more glutes and take the stress of the anterior knee. Do all reps on one side then move directly to the other side followed by a 45 second rest period. This will get your heart rate up and breathing hard. Dumbbell Reverse Lunge Video Article Reference: ​ “Pain-Free Lunging: The Forward vs. The Reverse Lunge” via DrJohnRusin.com 4. Barbell RDL

Ramp Up Sets​ : 2x8@45 Working Sets​ : 4x8@45 Coaching Notes​ : We are going to focus the last big compound lift of the day on the hip hinge variation using the barbell RDL. This is going to be a nice stretch to counteract all the quad centric movements of today. I want you to go heavy with full range of motion this month. While maintaining a neutral spine, stretch the hamstrings as far as possible under control and explosively bring yourself back up into a neutral position, squeezing the glutes for a full second at the top of the movement. Be sure to use 25-pound plates on the barbell, as you can accentuate the stretch further and not be limited by the larger plates contacting the ground at the bottom of the motion. Barbell RDL Video

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5. Bodyweight Speed Squat + Iso-Hold

Ramp Up Sets​ : NONE Working Sets​ : 2x25+30sec Iso-Hold @45 Coaching Notes​ : Time to challenge you with nothing accept your bodyweight and your tolerance to metabolic and mechanical stress through the legs. No ramp up sets here, as we are jumping right into 2 sets of 25 reps for working sets. You are going to explosively move up and down out of the bodyweight squat using your hands out in front of your body to counteract the squat and make it feel smooth and powerful. After you complete 25 reps, you will sit down into your last rep in the bottom of the squat position and hold that isometric contraction for 30 seconds. This will burn, but fight the urge to give up! Bodyweight Speed Squat Video 6. OPTIONAL – Kettlebell/Dumbbell Swing Heart Rate Ramp

Ramp Up Sets​ : NONE Working Sets​ : 10x20@30 Coaching Notes​ : If the speed squats with isometric holds didn’t quite leave your legs in the dust, here’s an optional finisher for this primary leg day. Using a dumbbell, or preferably a kettlebell if you have access, we are going to be completing a heart rate ramp with the swing movement. Simply complete 10 rounds of 25 quick and explosive swings with 30 seconds of rest in between rounds. I want this movement to snap through at the hips, so keep it hinge dominant and use the backside of your body. No going above the head here. We are going Russian style swings to focus on lower body development and maintain tension throughout the movement. Kettlebell Swing Video

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DAY 2- Push Emphasis Strength TOTAL SETS: CHEST 10 / SHOULDERS 12 1.

Slight Incline Dumbbell Press / Med Ball Chest Press

Ramp Up Sets​ : 3x8@45 / 3 Explosive Med Ball Presses Working Sets​ : 3x8@45 / 5 Explosive Med Ball Presses Coaching Notes​ : Set the adjustable bench one notch up at a slight angle, or if you are on a flat bench place a 45-pound plate under the head of the bench to achieve this slight angle. We are focusing on priming the chest here. Keep constant tension throughout the set, so no pausing at the top of bottom. Each set, work deeper and deeper into the stretched position at the bottom of the press and move slowly up and down to maximize the time under tension that will drive local blood flow more efficiently into the muscles. Make these difficult, even with the lighter ramp up sets and work the muscles, not the movement, to get ready for the main presses to come. On each ramp and working set, you will be moving right into an explosive medicine ball chest press into the ground. The deadened balls work the best on these but anything will due if you are strapped for equipment. These are continuous and fast twitch, so throw it through the ground! Bend over with your chest facing the ground and press the ball as fast and twitchy as you can into the ground. These are continuous reps so catch it and press again for the prescribed amount of reps. Slight Incline Dumbbell Press Video Med Ball Chest Press Video Article Reference​ :​ “5 Ways to Press Through the Pain” via Testosterone Nation

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2.

Barbell Bench Press / 90-90 Pec Stretch

Ramp Up Sets​ : 3x5@60 / No Stretches Working Sets​ : 4x5@75 / Pec Stretch 30 Seconds Per Side Coaching Notes​ : The big pressing movement this month is the traditional barbell bench press. I want you to focus on bringing the bar slowly down to your chest under control, pausing it there for a split second and then exploding it up to a 1-second lock out at the top where you are volitionally trying to squeeze your pecs and shoulders to maximize tension. I want you to go heavy enough where you lose speed, but nor jeopardize your form and technique. The intention of explosion is what we are after. Directly after your last rep on the bench, stand up and stretch your pecs with the 90-90 pec stretch one side at a time for 30 seconds. This should seer a little so don’t be shy to really work deeply into a forced stretch here. Barbell Bench Press Video 90-90 Pec Stretch Video 3. Incline Dumbbell Fly + Intra-Set Stretching

Ramp Up Sets​ : 2x10@45 / No Stretches Working Sets​ : 3x10 / Intra-Set Stretch 10 Seconds After Last Rep Coaching Notes​ : Set the incline bench up to 30-45 degrees, so a few notches up on the adjustable bench for this one. Face the dumbbells towards each other with a neutral hand position and slowly lower the dumbbells into the eccentric stretched portion of the movement. Hold the stretch for a split second then contract the pecs and bring the dumbbells back up and together, making sure the weights don’t make contact in the middle of your body. The slower you move the better on these! After the last rep of each working set hold the bottom position for 10 seconds, still having full control of the shoulder. We are not hanging out on the ligaments here, but rather controlling that bottom position to accentuate mobility and muscle growth factors. Incline Dumbbell Fly Video

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Article Reference​ :​ “Use Intra-Set Stretching To Trigger Muscle Growth” via Testosterone Nation 4. Seated Dumbbell Overhead Press Ramp Up Sets​ : 2x12@45 Working Sets​ : 3x12@45 Coaching Notes​ : From a seated position with backing on a bench if you have one, we are going to be vertically pressing dumbbells overhead to start into the shoulder emphasized portion of this training day. Implement full range of motion here making slight contact with the dumbbells with the shoulders on the bottom part of the movement and driving up and squeezing your shoulders hard for a full second at the top of the movement. I cue my clients to let the shoulders depress a little at the top of the movement to allow the anterior delts to really take over and squeeze to not put unwanted stresses through the true shoulder joint (aka the gleno-humeral joint). Again, we are targeting the shoulders with more metabolic stress so move slowly and work the muscles for 12 reps per set and a relatively short rest period. Seated Dumbbell Overhead Press Video 5. Dumbbell Bent Over Rear Delt Raise

Ramp Up Sets​ : 2x15@30 Working Sets​ : 4x15@30 Coaching Notes​ : Now it’s time to hammer the rear delts here with some isolation work out of the bent over position. We are going to use full range of motion here with a split second tensional hold at the top of every rep. We are not using any momentum here, so the loads you will use in each hand will be a bit humbling but just prepare for an awesome pump! Hip hinge over and get your chest somewhat facing the ground. Maintain this position at the lower body and core while you start raising the dumbbells with a slight bend in the elbow. Try to relax your neck and traps, as we want to delts taking over this movement, not the compensatory muscles that usually get targeted indirectly with poor movement form and execution. Dumbbell Bent Over Rear Delt Raise Video Article Reference​ :​ “The Posture Cure” via Testosterone Nation

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6. Dumbbell Lateral Raise

Ramp Up Sets​ : 2x10@30 Working Sets​ : 3x10@30 Coaching Notes​ : Again, we are going to be working the shoulders from a different angle with the same methods of increasing metabolic stress with short rest periods and a ton of tension. Standing straight up and maintaining an athletic stance, bend your elbows slightly and raise the dumbbells up to your sides. If you are dealing with a little shoulder dysfunction, raise the dumbbells out a little more in front of you. This is called the scaption plane of shoulder motion and is very shoulder friendly. Raise the dumbbells up to the level of your eyes and hold the top of the movement for half a second in order to maximize tension. Slowly lower all the way down and repeat for the allotted number of reps. Dumbbell Lateral Raise Video 7. Banded Face Pull

Ramp Up Sets​ : 1x25@45 Working Sets​ : 2x50@45 Coaching Notes​ : This is what we call a postural shoulder finisher, and for good reason. We are going to be doing a few sets of ultra-high rep face pulls with constant tension and a ton of metabolic stress. The accommodating resistance from the band really sets your upper back on fire. Just keep on pulling with your elbows above the height of your shoulders until you get all 50 reps. Have a goal to complete these reps unbroken, but if you falter, just rest a few seconds and keep going! These will set you on absolute fire so learn to love the burn. Banded Face Pull Metabolic Set Video Article Reference​ :​ “Make the Face Pull a Staple Exercise” via Testosterone Nation

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8. Core Giant Set - The Pillar Killer

Ramp Up Sets​ : NONE Working Sets​ : 1xAMRAP (As Many Reps As Possible) Coaching Notes​ : This movement is what I like to call, “The Pillar Killer” and has been a staple of my quick and effective core finishers for upper body days. Read the article below and check out the coaching notes and videos before jumping into this challenge set. You are only doing this once so make it count on every single movement. The Pillar Killer Video Article Reference​ :​ “4 Minutes to Core Strength” via Testosterone Nation

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DAY 3- Pull Emphasis Strength TOTAL SETS: BACK 18 1. Prone Dumbbell Row on Incline Bench

Ramp Up Sets​ : 3x8@45 Working Sets​ : 3x8@45 Coaching Notes​ : Setup on a 30-45 degree angle on the adjustable bench and lay down. You will be completing dumbbell rows with a neutral hand position with both arms moving simultaneously. For each rep, come from an absolute stretched bottom position with your elbows straight and shoulder blades protracted out. Drive up strongly and hold the top position for a full second before lowering slowly again into the stretch. It’s all about the rhythm on these, so be sure to control the weight and work the muscles first and the movement second. Prone Dumbbell Row on Incline Bench Video 2.Barbell Rack Pull / Lat Stretch

Ramp Up Sets​ : 4x3@60 / Lat Stretch 30 Seconds Total Working Sets​ : 4x4@75 / Lat Stretch 30 Seconds Total Coaching Notes​ : We are going to be pulling from an elevated position to start off the first phase of this program. Elevate the bar up 4-6 inches with either boxes on each side or inside a power rack if you have that equipment available. The bar height should be hitting you just below your kneecaps. This is a traditional setup so no sumo here. Get the hands outside of your knees and focus on your strong hip hinge. Explosively pull into a locked out position at the top for a full second before slowly controlling back down to the blocks and coming to a dead stop for another rep. Tension the lats, hinge with the hips and dominate this movement! Right after your last rep of each ramp and working set, grab onto the rack and work that hip hinge while stretching out the lats overhead. Hold this position and breathe deep for 30 seconds. Barbell Rack Pull Video

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3. Single Arm Dumbbell Row

Ramp Up Sets​ : 3x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : Here we go with more traditional back staple exercises. The dumbbell row may just be the best bang for your buck movement of any back exercise, as it develops your aesthetics and function better than most any other movement. I want you to use a split stance with support from an elevated surface such as the rack or a bench. Focus on stretching out your lats and rhomboids at the bottom of the movement and driving that dumbbell up and back towards your hip at the top of the movement, with loads of tension throughout. Go heavy, but keep that stretch in mind. The stretch is the biggest differentiator between a great movement and one that will yield subpar results. Single Arm Dumbbell Row Video 4. Wide Grip Pull Up + Loaded Stretch

Ramp Up Sets​ : 2x3-5@60 / NONE Working Sets​ : 4xAMRAP (Minimum of 8) @60 / Loaded Stretch 10 Seconds Coaching Notes​ : Grab the pull up bar with a wider than shoulder width grip. We will be ramping up with full range of motion sets of 3 reps then 5 reps to keep the vertical pulling fatigue to a minimum. Once you get into your working sets, I want as many reps as possible per set with a strict 60 second rest period to accumulate some metabolic stress. If you can’t get 8 picture perfect pull-ups, use banded assistance around the knees to get your numbers into the strength and hypertrophy ranges. On each working set, the last rep will include hanging onto the bar and letting your lats stretch under your bodyweight loading for 10 full seconds. Don’t just let go and hang out on the ligaments, keep good position of the shoulders throughout to ensure we are targeting a muscular stretch. Wide Grip Pull Up Video

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5. Banded Row

Ramp Up Sets​ : 2x10@45 Working Sets​ : 4x20@45 Coaching Notes​ : In an athletic stance, you will be rowing with both hands on a single circular band that is placed about shoulder height on a stable surface such as a rack or slammed into a door. These will be constant tension style reps with a huge squeeze on the backside of the movement and full range of motion letting the band all the way out between every rep. We are keeping the ramp up rep count lower on these so we don’t fry you any more than we need to before jumping into some metabolic sets of 4 sets of 20 for the working sets. Squeeze and make these burn! Banded Row Video 6. Dumbbell Farmer’s Walk

Ramp Up Sets​ : 1x30@60 Working Sets​ : 6x30@60 Coaching Notes​ : Nothing is more old school than carrying some heavy dumbbells around the gym for 30 seconds at a time and walking with perfect form like you are on the stage at fashion week in Paris. Go heavy, and set your shoulders and core into perfect position for these carries. Decrease your step length and keep your feet under you as best as possible. Also, if you can, walk in a straight line without turning for 30 seconds. The deviation of turning or turning all the way around may make things harder than they already are! If you aren’t worried about dropping the dumbbell before the 30 second clock has expired, go heavier! Dumbbell Farmer’s Walk Video

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7. OPTIONAL – LISS Walking

Ramp Up Sets​ : NONE Working Sets​ : 1x30@0 Coaching Notes​ : If you want to tack on a little low intensity steady state cardio on top of your back day by all means do it. Here’s your chance to “get your cardio in” on this program. If you are at a gym, hop on the treadmill and crank up the incline and speed a bit. For all you other people, who can’t stand the thought of the hamster wheel for a half hour, get outside and get walking. Incline Treadmill Walk Video

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DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 19 1. Barbell Hip Thrust

Ramp Up Sets​ : 3x10@45 Working Sets​ : 3x10@45 Coaching Notes​ : I absolutely love the barbell hip thrust to start lower body days to target the posterior chain, but to also place an emphasis on the gluteal group as it’s often times neglected in bodybuilding style programming. Get yourself setup with a pad between you and the bar, and a stable bench to hinge off of that won’t slide out from under you mid set. You will be driving up each rep and holding it at the top with the hips totally extended for a full second before coming back down with full range of motion and getting to your next rep. I want you to feel the tension in your glutes so squeeze hard. Barbell Hip Thrust Video 2.Heels Elevated Front Squat / Standing Quad Stretch

Ramp Up Sets​ : 3x12@60 / NONE Working Sets​ : 4x12@60 / Standing Quad Stretch 30 Seconds Per Side Coaching Notes​ : We are going to move into a more quadriceps dominant squat for the secondary hypertrophy day this month. To accentuate the quads more deeply in this movement, place a 2x4 under your heels, or if you don’t have one available 5-pound plates also work well. These are slow and controlled, reaching a little below parallel squat depth and coming all the way back up between each rep. When you get to the top, drop right back down into the next rep with complete control. These should burn a little. Directly after you complete your final rep on the front squat, start stretching your quads one at a time for 30 seconds during your rest periods. Start with the side that is notoriously your tighter side then move to the opposite. Heels Elevated Front Squat Video Standing Quad Stretch

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3.

Bulgarian Split Squat

Ramp Up Sets​ : 2x10@60 Working Sets​ : 3x15@60 Coaching Notes​ : We are moving back into a quadriceps dominant single leg variation with the Bulgarian split squat next. These can be pretty torturous on the legs, so lets keep the ramp up sets at 10 reps a piece. Once you move into your working sets, bump that up to 15 reps per set. I want you to use full range of motion here and really accentuate the eccentric portion of the movement with a split second pause at both the top and bottom of the movement. These should set your quads on absolute fire, especially after all the sets of front squats that you have under your belt already on this training day. Bulgarian Split Squat Video Article Reference​ :​ “Lower Body Finisher Superset for Hypertrophy” via DrJohnRusin.com 4. Dumbbell Stiff Leg Deadlift

Ramp Up Sets​ : 2x15@60 Working Sets​ : 3x15@60 Coaching Notes​ : We are going into another hip hinge variation on the tail end of this hypertrophy focused secondary leg day with the dumbbell stiff leg deadlift. The biggest difference between a stiff leg deadlift and an RDL as we worked previously in the week is the angle of the knees throughout the movement. The RDL involves a bit more of a knee bend while the stiff leg deadlift, as the name implies, has less of a knee bend. I want you to work these high rep sets with constant tension and overload the bottom of the movement. Only come up ¾ of the way then drop right back down into that big hamstring stretch. While maintaining a neutral spine, just keep getting lower and lower every single rep and fight the burning sensation that will be generated through the backs of your legs. Dumbbell Stiff Leg Deadlift Video

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5A. Banded Good Morning

Ramp Up Sets​ : NONE Working Sets​ : 3x30@0 Coaching Notes​ : This is our first superset of the month, so you will be completing the banded good morning then moving directly into the bodyweight walking lunge. For the good mornings, get a band under your feet and place it around your neck. Focus on using your glutes, erectors and hamstrings to work the movement with accommodating band resistance that is far easier on the spine than its loaded variation. Go for 30 reps then move right into an alternating bodyweight lunge. Banded Good Morning Video 5B. Bodyweight Walking Lunge

Ramp Up Sets​ : NONE Working Sets​ : 3xAMRAP@60 Coaching Notes​ : These will be performed in alternating fashion with no touching down between steps. What that means is that when your back foot pulls through, you are not touching down under your hips, but rather just continuing that leg through to step forward. This will really torch your legs. Keep the hands down at the sides and try to get a split second pause at the bottom of every single lunge. These should really elicit a pump and be mentally draining. Just go for as many steps as you can and rest 60 seconds because you are doing a total of 3 rounds of this superset. Bodyweight Walking Lunge Video

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6. OPTIONAL – Sprints

Ramp Up Sets​ : NONE Working Sets​ : 10x30@60 Coaching Notes​ : Again, this is optional but if you want to get in a little high intensity interval training this is the perfect time. If you are in a commercial gym setting or have access to a treadmill hop on and get sprinting. Otherwise, this can be completed outside. Just remember to move slowly into your top end speed especially if you haven’t run or sprinted in a while, no injuries here! Sprint for 30 seconds then literally rest without moving for 60 seconds in order to regain your breath and legs. This will take you 15 minutes to get through so maximize your time! Treadmill Sprints Video Article Reference​ :​ “The 4 Riskiest Types of Exercise” via Testosterone Nation

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DAY 5- Upper Body Hypertrophy TOTAL SETS: CHEST 8 / BACK 9 / BICEPS 8 / TRICEPS 8 1. Incline Dumbbell Bench Press

Ramp Up Sets​ : 5x10@45 Working Sets​ : 2x10@45 Coaching Notes​ : We are going to do some extended ramping on this hypertrophy focused upper body training day here to keep the volume high but also deload you a bit as this is our secondary session of the week. Move up slowly over 5 sets to get to your top end working weight that is a real challenge to complete all 10 reps with. You will be using a 30-45 degree angle on the bench. Full range of motion on these getting a little stretch at the bottom and coming up all the way but then directly back down without a pause. Incline Dumbbell Bench Press Video 2. Close Grip Slight Incline Barbell Bench Press

Ramp Up Sets​ : 3x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : Use a slight incline again on the bench and also narrow up your grip a bit so that your hands are inside of your shoulders. Everyone is going to be a little different on the grip, so use a close grip that feels good to you. Accentuate the eccentric down with a 3 second descent and drive the bar up hard into a fully locked out top position for a second before moving onto your next rep. The closer grip should deload the pectoralis group a bit while still adding to your chest specific training volume. Close Grip Bench Press Video

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3.Stretch Push-Ups

Ramp Up Sets​ : 2x5@30 Working Sets​ : 3xAMRAP@30 Coaching Notes​ : Working the chest muscles through a stretched position is the goal for this final push specific movement. Get setup with boxes under each hand and a box to elevate up the feet. As you can see in the video, you will be dipping your chest down towards the ground with the extended range of motion that the boxes allow. I want these smooth and controlled without the use of any momentum. Also, focus on your core position, as you need a stable surface to work off of. Get in a few sets of 5 on your ramp up sets to get a feel for this movement then move right into 3 working sets of as many reps as possible with a strict 30 second rest period between sets. Stretch Push-Up Video 4. Inverted Row

Ramp Up Sets​ : 5x8@45 Working Sets​ : 3x8@45 Coaching Notes​ : Get a barbell set inside a rack and have it positioned where it is at about your hip height. Make sure it is nice and secure, as we will be completing inverted rows from this position. It goes without saying that we need a strong and stable surface to move from, so be sure your pillar position between your hips, core and shoulders remain solid throughout this movement. Get the bar shoulder width apart and bring your chest up until you make contact with the bar. I want full range of motion with these with the legs fully extended and you pivoting off your heels. If you cannot complete at least 8 reps move the bar up so that it sits at your mid-torso height instead of your hip. Inverted Row Video

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5. Single Arm Dumbbell Row + Last Set Challenge Set

Ramp Up Sets​ : 2x10@60 Working Sets​ : 3x10@60 + Last Set Challenge Set AMRAP Coaching Notes​ : Like I mentioned before in the week, the single arm dumbbell row is one of the most important movements out there to develop an awesome looking back as pretty as it is functional. We are going in on these again for the second time this week, but this time with a little twist. Get 2 ramp up sets in really stretching at the bottom and tensioning up at the top, then move into your working sets as well. On your last working set you will do something called a challenge set. With the same load that you have used for your other working sets, I want you to go absolutely crazy and crank out as many reps as you possibly can, forgetting about the stretch and just working the movement. Do a challenge set on one side, take a minute break, and then finally complete the challenge set on the opposite side. This should get the heart rate up a bit. Single Arm Dumbbell Row Video 6. Close Grip Chin Up / Intra-Set Lat Stretch

Ramp Up Sets​ : 2x8@45 / NONE Working Sets​ : 3x8@45 / Intra-Set Lat Stretch 20 Seconds Coaching Notes​ : Grab the bar with an underhand grip that also places your hands closely together. We will be doing traditional chin-ups with full range of motion and a 1-second squeeze at the top of every single rep to maximize tension. If you cannot get at least 8 reps with your bodyweight, use banded assistance. At the tail end of each working set I want you to control the bottom portion of the movement and hold that stretch for 20 seconds. This will be very tough, but maintain shoulder position and work the muscles. Close Grip Chin Up Video Article Reference​ :​ “Stop Sucking at Pull Ups” via Testosterone Nation

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7A. BFR Dumbbell Curl

Ramp Up Sets​ : NONE Working Sets​ : 8x15@15 Coaching Notes​ : We will be using blood flow restriction (BFR) training methodology here. So wrap your upper arms with bands, wraps or anything else that can act as a turnicate at a tightness of 7/10. You will administer the wraps before starting this superset and keep them on until all the sets are completed. Only after all biceps and triceps work is done will you take these off. Read below for a little more on the science behind this method. With the addition of the straps, you will be using 40% of a weight that you could lift for one single rep, so keep in mind that we are working very light weights but focusing on squeezing hard and driving local blood flow into the arms. For the dumbbell curl, grab two dumbbells and curl them up simultaneously, squeeze for a second at the top and pump out 15 reps with a slow and controlled motion. Move into the triceps exercise with 15 seconds of rest between. BFR Instructional Video Dumbbell Curl Video Article Reference​ :​ “The Science Behind Blood Flow Restriction Training” via DrJohnRusin.com 7B. BFR Banded Triceps Push Down

Ramp Up Sets​ : NONE Working Sets​ : 8x15@15 Coaching Notes​ : Setup a band on a pull up bar so you can grab onto it and get some push downs in. Really make sure that the band is set at a good resistance so we can get an awesome pump. Drive down the triceps, hold for a second at the top and then come back up. Remember, only 15 seconds of rest between these movements so go back and fourth until you get in 8 rounds of this superset. BFR Instructional Video Banded Triceps Push Down Video

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8. OPTIONAL –Alternating Side to Side Ball Slam

Ramp Up Sets​ : NONE Working Sets​ : 10x20@30 Coaching Notes​ : Get a ball that is deadened so it doesn’t come back up and hit you in the face when you slam it with some serious power. This is important; we are NOT using bouncy balls here. Slam side to side using your core and coming into a semi-squat position. Watch your back position so you aren’t crushing your spine with ugly form. Go for 10 reps per side in alternating fashion per set, and 10 total sets. Take 30 second breaks between. This should just about do it for a pretty tough training day! Alternating Med Ball Slam Video

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PHASE 1.2 (4-weeks) PHASE 1.2 OVERVIEW Now that we have built a strong foundation of strength, metabolic capacity and volume, it’s time to increase the volume slightly while also adding in a few strategic intensity techniques that will be triggering muscle growth and a hormonal cascade for fat loss. You will see that the focus on the big movements will increase, and the inclusion of some powerful final finishing sets will really test you mentally and as well as physically. As these challenge and extended sets are implemented, be sure to take enough of a rest periods between exercises as you need. We want close to full recovery between exercises here, so take your time. Building off the strong foundations will have you start seeing the changes in your body in this phase. We are still early on in the program, so ensure that you maximize every single rep and stay with the details of the movements of the program. Execution is paramount to success so keep grinding!

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DAY 1- Lower Body Strength TOTAL SETS: LEGS 20 1.Heel Slide Hamstring Curl / SS Horizontal Jump

Ramp Up Sets​ : 3x10@45 / 2 Horizontal Jumps Working Sets​ : 4x10@45 / 4 Horizontal Jumps Coaching Notes​ : We are going to turn up the tension a bit on these hamstrings curls this month and go with a sliding variation where your feet stay in contact with the ground the entire time. This takes the balance out of the equation that we challenged with the Physioball last month. Use Valslides or even 5-pound plates on the ground for these, one plate on each foot. Start off with your knees straight and your hips on the ground, and as you go, drive your heels back towards your butt and raise the hips up into extension at the top of the movement. Hold that tension for a split second at the top, then control it on the way back down. Stand right up after your last rep of ramp and working sets and get in horizontal jumps to prime that neuromuscular system. Heel Slide Hamstring Curl Video Horizontal Jump Video 2.Barbell Back Squat / Half Kneeling Hip Flexor Stretch

Ramp Up Sets​ : 3x6@60 / Hip Flexor 30 Second Stretch Per Side Working Sets​ : 4x6@75 / Hip Flexor 30 Second Stretch Per Side Coaching Notes​ : We are dropping the box this month and getting heavy with the barbell back squat. I want you to take a few ramp up sets to get to your top end weight which is between your 6-8RM, and get in 4 heavy sets with that load. I want these to be controlled, but don’t be afraid to grind out the last rep or two of each of these sets this month as our goal is to train heavy! Form is key, but determination will keep you adding poundage to the bar week after week during this phase. Drop down into a half kneeling hip flexor stretch for 30 seconds per side in your rest periods between sets of squats. Again, focus on your pelvic alignment. Barbell Back Squat Video Half Kneeling Hip Flexor Stretch Video

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3.Dumbbell Forward-Reverse Lunge Combo

Ramp Up Sets​ : 2x8@60 Working Sets​ : 3x8@60 Coaching Notes​ : These are going to be torturous on your cardiovascular system along with crushing your legs with some serious metabolic stress. Check out the video, as that is exactly how I want these executed. Pick a side and complete all 8 reps on that side before switching to the opposite side and continuing on reps. After both sides are complete, use that 60 seconds to really get your breath back and rest the legs for another round of strategic quadriceps punishment. Just to be clear on these, if you are working your left side first, you will be lunging forward with the left leg, then right away lunging backwards with that left leg. That would be considered 1 rep on the left. Do 8 like this on the left followed by 8 on the right. Make sure you do these properly and you aren’t skipping out on reps. Dumbbell Forward/Reverse Lunge Combo Video 4.Barbell Stiff Leg Deadlift

Ramp Up Sets​ : 3x10@60 Working Sets​ : 5x10@60 Coaching Notes​ : We are moving into the barbell stiff leg deadlift as our main hip hinge on primary leg day this month. Remember, only a slight bend in the knees during this movement to isolate the hamstrings more than the RDL. I want you to use a full range of motion again, reaching deeper and deeper of a stretch on the hamstrings on each set, but also coming all the way back up and locking the hips into a neutral position. Remember to squeeze the glutes at the top. This means that your pelvis should not overextend and tilt forward, but rather tilt slightly backwards as the gluteal group is a secondary posterior pelvic tilter. A lot of volume here so if you need to take a little longer between sets do it to get your reps with your top end weight. Barbell Stiff Leg Deadlift Video

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5.Dumbbell Step-Up

Ramp Up Sets​ : 1x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : Our single leg variation this month is going to be another tough movement, the dumbbell loaded step up. This movement is notorious for cheating so be sure that you do not push off your bottom foot, but try to isolate the foot that is elevated up on the box throughout the entire set. A little weight here goes a long way; so don’t get sloppy and just to add poundage to each hand. Slow yourself down on the eccentric and really challenge yourself from a stability and motor control standpoint on this movement. Dumbbell Step-Up Video

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6A.OPTIONAL- Banded Pull Through

Ramp Up Sets​ : 2x10@0 Working Sets​ : 4x20@0 Coaching Notes​ : The banded pull through is the first of this superset scheme with the RKC plank. Set the band up close to the ground and place the band between your legs to resist this hip hinge. Really work the glutes on this one, tensioning hard as the hips extend on every single rep. Try and perfect your hip hinge here with the high rep count. Move directly into RKC plank with no rest. Banded Pull Through Video 6B.OPTIONAL- RKC Plank

Ramp Up Sets​ : 2x10@30 Working Sets​ : 4x20@30 Coaching Notes​ : Right after the banded pull through, drop down and get into RKC plank position. The goal here is to achieve a full body tension that is as metabolically taxing as it is mechanically. Squeeze everything you have, and remember, spinal, shoulder and hip position is pivotal to achieving great tension that is transferrable into your big lifts. Practice and make sure you are progressing with your form and tension week to week. RKC Plank Video Article Reference​ :​ “The 4 Dumbest Ab Exercises” via Testosterone Nation

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DAY 2- Push Emphasis Strength TOTAL SETS: CHEST 10 / SHOULDERS 16 1.Slight Decline Dumbbell Press / Explosive Band Press

Ramp Up Sets​ : 3x10@45 / 3 Explosive Band Presses Working Sets​ : 4x10@45 / 5 Explosive Band Presses Coaching Notes​ : We will be using a very small incline for these dumbbell bench presses this month, so slip a plate under the foot of the bench and get ready to press. I want you to work the movement just like we did last month for our primary press day primer set, focusing on a big stretch at the bottom of the movement and driving up with constant tension and not locking out at the top, but just moving back down into the next rep. Make these sets hard! After each set on the bench, stand up and grab a band that is placed shoulder height and explode out a few reps as fast as you can to prime your neuromuscular system for the work ahead. Slight Decline Dumbbell Press Video Explosive Band Press Video

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2.Banded Barbell Bench Press + Push-Up Position Iso-Hold

Ramp Up Sets​ : 3x5@60 / NONE Working Sets​ : 4x5@60 / Push Up Position Iso-Hold 10 Seconds Coaching Notes​ : We are adding a little accommodating resistance to the bar this month for the bench press. Place bands around the bar for this movement. If you have a bench press setup that you can attach the bands to, great. If not, use heavy dumbbells under the bar and make sure you wrap the band tight enough so they don’t have any slack when the bar is on your chest. I prefer the light bands from eliteFTS. Since we have the bands on, we are going to get ultra-explosive this month. Control the bar down to your chest, as this will be increasingly difficult due to the bands speeding up the eccentric, and rest the bar on your chest for a full second. Drive the bar up and finish off the motion, as the resistance will increase as the bar presses further away from your chest and into lock out. Lock out the top of the movement for a full second and repeat for the prescribed reps. In your working sets, as soon as you complete your last rep move right off the bench and onto the floor into a push up hold. I want you to squeeze your chest and shoulders hard for 10 seconds to maximize the muscular pump that is usually lacking with barbell bench press variations. Banded Barbell Bench Press Video Push-Up Position Iso-Hold Video Article Reference​ :​ “3 Keys to a Big, Injury Free Bench Press” via Testosterone Nation

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3. Dumbbell Fly with Manual Resistance / Forced Stretch

Ramp Up Sets​ : 2x12@60 / NONE Working Sets​ : 4x12@60 / Forced Pec Stretch 10 Seconds Coaching Notes​ : We are going to move back into a flat bench press for dumbbell flyes this month. And if you are lifting with a training partner, I have a little tip for you on these. Complete the reps as usual, getting a little stretch at the bottom of the motion and driving the weights back up to in front of your chest with a neutral grip. But if you have a partner, I want them to add some manual resistance to the concentric portion of the lift, meaning as you come up out of a stretch towards the midline of your body, have them press down on your upper arms to force you to work harder in the contraction. This will really target the pecs in a novel way. At the end of every work set, bring the dumbbells back down into a stretch and keep the stretch on for 10 seconds. If you have a partner, have them LIGHTLY press down on your dumbbells to accentuate the stretch. A little goes a long way, don’t go overboard and hurt yourself. Dumbbell Fly w/ Manual Resistance Video

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4.Barbell Scrape the Rack Press

Ramp Up Sets​ : 3x6@45 Working Sets​ : 4x6@45 Coaching Notes​ : This is one of my favorite shoulder friendly overhead pressing variations that you can train really explosively. You are going to set up in a rack where you can rest the barbell on the stays/safety bars in the rack. Place the bar at about chin height and use a false grip under the bar. You will have a split stance and take your legs and core out of the equation, so lock them in. Drive the bar up as hard and fast as you can while it scrapes the rack. Lock out at the top and squeeze your delts and shoulders hard. Bring your neck into slight forward flexion to get a better squeeze, but don’t go crazy with the cervical spine positional manipulation here. A little goes a long way. Keep the rest periods very strict, as we want to get a cumulative effect of squeezing your shoulders hard. Barbell Scrape the Rack Video 5.Seated Bent Over Rear Delt Raise

Ramp Up Sets​ : 2x20@45 Working Sets​ : 4x20@45 Coaching Notes​ : We are going to go down into a seated position with your chest right on your upper thighs. This is one of the only times in any type of programming that you will have me cueing a rounded spinal position so don’t get used to it. We are trying to change the angle of pull of the upper back musculature while also trying to keep all other aspects of the body including the core relaxed so we can target the rear delts and posterior shoulder stabilizers more effectively. I want these to be smooth, so make them look good. You can use a close to straight elbow position on these and just bring the dumbbells up as high as you can driving your shoulder blades together on the back side of the movement. Use full range of motion for all reps here. Seated Bent Over Rear Delt Raise Video

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6. Dumbbell Scaption Lateral Raise

Ramp Up Sets​ : 2x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : This movement will be very similar to last month, with one key change up. Instead of raising the dumbbells directly to the sides, I want you to raise them a little more in front of the body in the scaption plane. This will make it a little shoulder friendly and will stimulate the deltoid from a different angle, which is always good when we are training for hypertrophy. Drive the dumbbells up explosively, hold for a full second at the top of the motion and control slowly on down. Only bring the dumbbells up to shoulder height this month so we can maintain the heavier loading while not sacrificing the form. Dumbbell Scaption Lateral Raise Video 7. Banded Face Pull / Banded Over and Back

Ramp Up Sets​ : 2x15@45 / NONE Working Sets​ : 4x30@45 / 10 Banded Over and Backs Coaching Notes​ : You knew we would be doing more banded face pulls, so here they are. We are switching up the set and rep scheme from last month’s metabolic finisher style set. This month, I want you to focus on a half second pause at the backside of the movement where you squeeze your delts and bring your shoulder blades together. Get all 30 reps in with this rhythm and then move directly into banded over and backs on the working sets. Smooth motions from the waist, over your head, and to the lower back. These will burn but embrace the muscular pump. Banded Face Pull Video Banded Over and Back Video

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8A. Banded Pallof Press

Ramp Up Sets​ : NONE Working Sets​ : 4x15@0 Coaching Notes​ : One of my favorite anti-rotation movements for the core is the pallof press with a band. Get in an athletic stance and grab the band between your interlocked fingers and hands. Slowly bring your hands to your chest with tension in the band and press your arms out into a straightened elbow position and pause for a full second at the front of the movement, then control on back and pause again with your hands near your chest. You should not be deviating your spinal, shoulder or hip position at all during this as we are training multi-level stability. Move directly into banded push-ups to complete this superset. Banded Pallof Press Video Article Reference​ :​ “Do Banded Pallof Press For a Strong Core” via Testosterone Nation 8B. Banded Push-Up

Ramp Up Sets​ : NONE Working Sets​ : 4x5@30 Coaching Notes​ : Get a band and place it around your back and arms to add a little accommodating resistance to this staple exercise. I want you to control the eccentric portion of the lift for 3 seconds on down, pause for a second hovering your chest over the ground, then drive up explosively and lock out for a second at the top. Only 5 reps here so give it your all! Rest 30 seconds and go back to the top of the superset. Complete 4 rounds total. Banded Push-Up Video Article Reference​ :​ “No Pain, More Gain Shoulder Superset” via DrJohnRusin.com

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DAY 3- Pull Emphasis Strength TOTAL SETS: BACK 20 1.Single Arm Barbell Meadows Row

Ramp Up Sets​ : 3x8@45 Working Sets​ : 4x8@45 Coaching Notes​ : These are an awesome variation from legendary bodybuilding coach John Meadows. Get a barbell backed up into a corner and grab the fat part of the bar where you load plates. In a bent over position with good spinal stability, you are going to be rowing up with a fully pronated grip with accentuation of the elbow driving up to involve as much scapular retraction as possible. Hit those rhomboids hard and be sure to achieve a nice stretch at the bottom of each rep. Remember, these are being used as a primer set so really work the muscles here and get ready for the big movements ahead. Single Arm Barbell Meadows Row Video 2A. Banded Straight Arm Pulldown

Ramp Up Sets​ : Banded Pull Downs 4x3@0 Working Sets​ : Banded Pull Downs 4x3@0 Coaching Notes​ : We are going to employ a little lat activation here for the barbell deadlift superset. Attach a band to a high pull up bar and complete 3 reps of a straight arm pulldown where you are really trying to isolate the lats and squeeze for a full second at the bottom of the motion on every single rep. From there, go directly into your ramp up and working sets. This is essentially a banded lat primer with a heavy deadlift! Banded Straight Arm Pulldown Video

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2B.Barbell Deadlift

Ramp Up Sets​ : Banded Pull Downs 4x5@75 Working Sets​ : Banded Pull Downs 4x5@90 Coaching Notes​ : For the deadlift, I want you to climb over 4 ramp up sets then stay at that same top end load for 4 working sets. Drive up and go heavy this month! The only difference here is that you can do “touch and go” style reps but make sure you don’t go crazy slamming the plates off the ground and losing your lat and core tension. Barbell Deadlift Video 3.Single Arm DB Row

Ramp Up Sets​ : 3x10@45 Working Sets​ : 4x10@45 Coaching Notes​ : We are going back to these staples. With 10 reps with every set, I want you to move the dumbbell explosively. Don’t be afraid to challenge yourself here as we have reduced the rest period to make this a little more metabolically challenging this month. A word to the wise; use these rest periods and focus on getting your recovery on point, you are going to need it with all these sets. Again, get a little stretch and drive up the dumbbell towards your back hip with loads of tension. Single Arm Dumbbell Row Video

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4.Medium Grip Pull-Up+ Loaded Stretch

Ramp Up Sets​ : 2x5@60 Working Sets​ : 4x8@60 / Last Set Lat Stretch 10 Seconds Coaching Notes​ : We are going to grab onto the bar with a medium overhand grip here and go to town on some pull-ups. Full range of motion and drive yourself up towards the bar at the top. Don’t lose tension at the bottom as your elbows become fully extended, rather, control this position and keep constant tension in the lats throughout the range. If you cannot get at least 8 perfect reps with your bodyweight, I want you to band up and get your reps and challenge yourself. On the other hand, if you are getting damn strong after the first phase, throw some weight on your waist and get those 8 reps with progressive overload! On the last set, hang onto the bar and stretch the lats for 10 full seconds. Medium Grip Pull-Up Video Article Reference​ :​ “The 5 Most Painful Ways to Build Muscle” via Testosterone Nation 5.Dumbbell Shrugs

Ramp Up Sets​ : 2x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : We are going to be working the traps directly here with a ton of tension. This is important, so listen up. Key in on moving slow through the concentric and eccentric, holding the top contraction for 2 whole seconds and employing a full range of motion. These should burn you up. Remember, the shrugs are more about your internal tension that you are generating through volitional squeezing and less about moving the weights. Hold the dumbbells at a 45-degree angle against your knees, so not directly to the side and not directly in front of you. Right in the middle is perfect. Lock it in and shrug away. On the last working set, I want you to hold that last repetition as long as possible in the flexed position. Challenge yourself and keep your time on the last hold to beat each week in this phase. Dumbbell Shrug Video

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6.Single Arm Barbell Iso-Hold

Ramp Up Sets​ : 1x30@60 Working Sets​ : 4x30@60 Coaching Notes​ : These look very simple to the person who has never used them, but the single arm barbell iso-hold, also known as the suitcase hold, is pretty awesome for developing a brutal grip in combination with great core integration and anti-side bending moments. Simply set up the barbell directly to the side of you, grab it in the middle and hold that position with perfect posture throughout the entire pillar for the 30 seconds, then switch right away to the opposite side for an additional 30 seconds. After both sides are completed, take a 60 second break. I want you to focus on flexing your core with 360-degree tension throughout the entire hold while really gripping the barbell. No straps here! Single Arm Barbell Iso-Hold Video 7.OPTIONAL- LISS Walking

Ramp Up Sets​ : NONE Working Sets​ : 1x30 Minutes Coaching Notes​ : Simply get on a treadmill or outside and walk for up to 30 minutes at a brisk pace that will get you into Zone 1-2 with your heart rate between 110-140 beats per minute. This is a great time to get in some low intensity steady state cardio if you so choose. Incline Treadmill Walking Video

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DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 20 1.Barbell Glute Bridge

Ramp Up Sets​ : 3x15@60 Working Sets​ : 4x15@60 Coaching Notes​ : We are moving back into a glute emphasized primer movement to start off this leg day. Breaking down the range of motion here a bit, we are going to go with barbell glute bridges where you will be supine on the ground with your knees bent in a bridge position and having the barbell on your hips just like the hip thrust. Drive up and squeeze for a full second at the peak contraction and control the barbell all the way back down to the ground. Essentially, I want these dead stop style where you are literally resting for a second between every rep. These will really cause a novel pump in your backside to get the day started! Barbell Glute Bridge Video 2.Front Squat / Quad Stretch

Ramp Up Sets​ : 4x8@60 / NONE Working Sets​ : 4x8@60 / Quad Stretch 30 Seconds Per Side Coaching Notes​ : Going back in with the front squat minus the heels elevated this month for secondary leg day. We are also pumping your loads up as the reps are down to 8 for ramp and working sets. Again, use a full range of motion and be sure to get under parallel if your body allows, which most of you will have no problems with. Go with slow motion on these with at least a 3 second eccentric on the way down and a nice 1-second up. Think about constant tension style reps here with no pauses at the bottom or top of the movement. After each working set, you will be doing a single leg standing quad stretch for 30 seconds per side inside your rest periods between sets of front squat. Keep good pelvic alignment here, the last thing we need is poor execution on this stretch and flaring up the lower back from something as passive as stretching. Front Squat Video Quad Stretch Video

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3.Front Foot Elevated Split Squat

Ramp Up Sets​ : 2x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : Yet another little change up with our single leg variation on this day. We are going to place a box of 4-6 inches or so under your front foot on these. Most gyms have plastic exercise stairs that work very well. A little elevation goes a long way here. We are working constant tension again so slowly move up and down being sure to target the quads and glutes. A little trick I like to use with clients is to fire the hamstrings and glutes right away before descending into a rep to ensure activation. During the rep, focus on keeping as much tension through that upper hamstring and lower glute as possible. The quads will take care of themselves. Go with 12 reps on one side followed directly by 12 reps on the other. These will be tough, and don’t be surprised if you have some DOMS the next day right down the middle of your quads. Front Foot Elevated Split Squat Video 4.Dumbbell RDL

Ramp Up Sets​ : 2x10@60 Working Sets​ : 4x10@60 Coaching Notes​ : Switching things up again on these. Instead of the stiff leg deadlift variation with dumbbells, we are moving into a slightly more knee-flexed angle with the RDL. This will allow us to go significantly heavier while still working the glutes and hamstrings out of a stretched position on the tail end of this training day. Get deeper and deeper into the range of motion each rep, and come all the way back up and lock in the glutes at the top with a 1-second hold to maximize tension. These are a very important movement, so put emphasis on them and clean up the form if need be! Dumbbell RDL Video

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5A.Bodyweight Reverse Hyperextensions

Ramp Up Sets​ : 1x20@45 Working Sets​ : 4x20@45 Coaching Notes​ : We will be using an exercise bench in combination with a Physioball to create a bodyweight reverse hyperextension that works extremely well to integrate the erectors of the spine, the gluteal group and the hamstrings together in synergy. I want these reps to be concentrically explosive and eccentrically controlled. It’s all about the rhythm on these. Lock the core in and use the big muscles. Jump off the ball and move right into the bodyweight calf raise in this superset. Bodyweight Reverse Hyperextensions Video 5B. Bodyweight Calf Raise / Iso-Holds & Intra-Set Stretching

Ramp Up Sets​ : 1x10@45 Working Sets​ : 4x10/10@45 / See Coaching Notes For Holds Coaching Notes​ : Get your feet up on an elevated surface where you can really extend the dorsiflexion range of motion and come up on your toes for a true standing calf raise. I want slow movement on these with a 1-second pause at the top of each rep. Pay attention on this set and rep scheme. During your working sets, you will do 10 reps h​ with the 1-second hold, then on the 10t ​ rep you will hold that top position flexing as hard as you can for a full 10 seconds. After that hold, drop right back down and crank out another controlled 10 reps up and down followed by a second 10- second hold at the top of the range. These will burn. You may have to grab onto something for stability as the calf muscles feel like they will give out on these holds. Rest 45 seconds after this and move right back into the reverse hypers in the superset. Bodyweight Calf Raise Video

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6. OPTIONAL- Sprints

Ramp Up Sets​ : NONE Working Sets​ : 10x30@60 Coaching Notes​ : Again, this is optional but if you want to get in a little high intensity interval training, this is the perfect time. If you are in a commercial gym setting or have access to a treadmill hop on and get sprinting. Otherwise, this can be completed outside. Just remember to move slowly into your top end speed especially if you haven’t run or sprinted in a while, no injuries here! Sprint for 30 seconds then literally rest without moving for 60 seconds to regain your breath and legs. This will take you 15 minutes to get through so maximize your time! Treadmill Sprints Video Article Reference​ :​ “The 4 Riskiest Types of Exercise” via Testosterone Nation

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DAY 5- Upper Body Hypertrophy TOTAL SETS: CHEST 12 / BACK 11 / BICEPS 8 / TRICEPS 8 Slight Incline Dumbbell Hex Press

Ramp Up Sets​ : 3x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : I love this movement for some shoulder friendly chest training that really elicits a huge pump right out the gates on this training day. Get the adjustable bench on a slight incline and press the dumbbells together creating a ton of tension into the horizontal adduction moment. As you are squeezing the dumbbells together, you will press them up, hold for a second really squeezing maximally at the top, then dropping them back down slowly and pausing right above the chest for another 1-second hold. It’s been my experience that if you go too heavy, you lose the ability to activate the sternal fibers of the pecs. Play with your ramps, and if you feel as though you are losing tension, set your ego aside and go lighter to “feel” this movement. Slight Incline Dumbbell Hex Press Video 2.Dumbbell Bench Press + Drop Set

Ramp Up Sets​ : 3x8@60 Working Sets​ : 4x8@60 + Last Set Drop Set Coaching Notes​ : Nothing fancy here with a flat bench press and dumbbells. Full range of motion and come up and squeeze hard at the top of each rep for a full second before moving on. You are going to do through 3 working sets getting 8 reps a piece. These 8 reps should h​ be challenging, but not necessarily grinders. On the 4t ​ and final working set, we will implement a drop set of 8 reps with your working weight from the previous sets, drop 20% of your load and get another 8 reps, then again drop down another 20% and rep out as many good formed reps as you can get. Challenge yourself here. You may need a good 3-4 minute breather after this set before moving on. Dumbbell Bench Press Video

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3.Dumbbell Press to Fly

Ramp Up Sets​ : 2x10@45 Working Sets​ : 4x10@45 Coaching Notes​ : This is a great combo movement that incorporates a concentric neutral grip dumbbell bench press with a traditional eccentric dumbbell fly to get the best of both worlds. Drive the dumbbells up directly over your shoulders with a neutral grip, squeezing hard for a second at the top of the range, and then slowly let the weight down with a fly motion for a 4 second negative. Work deep into a pec stretch and hold it for a split second before bringing the dumbbells back in front of your shoulders to setup for another press. Control these and give it some practice if this is a new movement for you. Technique always trumps load, especially when you are dealing with accentuated eccentrics. Dumbbell Press to Fly Video Article Reference​ :​ “Stretching is Dead: A Better Method” via Testosterone Nation 4. Seated Banded Low Row

Ramp Up Sets​ : 2x10@45 Working Sets​ : 5x20@45 Coaching Notes​ : Place a band around a stable object as close to the ground as you can get it. Circular bands work the best for this movement. Seated on a box or bench, lean back slightly and get yourself into a powerful low row position with your hands facing one another in a semi-neutral grip. I want you to really work constant tension on these pulling back explosively and driving your elbows back instead of thinking about your hands approximating your chest. Full range of motion and pump out 20 reps on each working set. If these aren’t burning you up, put more tension through the band or focus more acutely on the squeeze of every single rep on the backside. That should do the trick. Seated Banded Low Row Video

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5. Single Arm Dumbbell Row + Drop Set

Ramp Up Sets​ : 1x10@60 Working Sets​ : 4x10@60 + Last Set Drop Set Coaching Notes​ : Now that you have really mastered the range of motion, stretch portion of the row, and also the recruitment of the lats and rhomboids, it’s time to get crazy on a set. Work through your working sets and really get close to your 10RM with your loading. On the last set, really prepare for battle. I want you to go through and get 10 reps on the right side, drop down 20% of your load, get another 8 reps with that same side, then drop one more time and get as many reps as possible on that last and final portion of the set. Take a few minutes and use exactly the same loads on the left side with the same drops. This will be punishing, but perform like a champion, you earned it. Count your reps and beat them every single week in this phase. Single Arm Dumbbell Row Drop Set Video 6. Banded Eccentric Chin Up + Loaded Stretch

Ramp Up Sets​ : 1x4@60 / NONE Working Sets​ : 4x8@60 / Last Set Loaded Lat Stretch 30 Seconds Coaching Notes​ : Put your ego aside here and I want everyone to band up, no matter how many reps you can get with bodyweight pull ups. Get a band around the knees as we are really going to test your eccentric strength. Chin up with your hands facing you on the bar and let the negative out for 4 full seconds on the way down. Maximize the tension and use a full range of motion here. No cheating this eccentric. If you have to place more bands around you to deload the movement, do it with no shame. As long as you are placing an accentuated eccentric on this vertical pulling movement I am fine with any assistance you need. On the last set, hold onto the bar with good shoulder positions, drop your head slightly forward and stretch out those lats for a full 30 seconds. This stretch will be painful but just focus on your position and getting into your happy place. Banded Eccentric Chin Up Video

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7A. BFR Barbell Biceps Curl

Ramp Up Sets​ : NONE Working Sets​ : 8x20@15 Coaching Notes​ : We are moving back into some BFR style training for arms this phase. I want you to grab a barbell and slowly and under control curl for 20 reps. No cheating here with momentum. Remember, we are going super light here and really trying to squeeze blood into the muscles. This is not strength, but rather metabolic stress. Peak the contraction for a half second each rep and do your best to deal with a skin-tearing pump. Move directly into the incline triceps extension next in the superset. BFR Instructional Video Barbell Biceps Curl Video 7B. BFR Incline Dumbbell Triceps Extensions

Ramp Up Sets​ : NONE Working Sets​ : 8x15@15 Coaching Notes​ : Remember, we are putting the BFR wraps on before the first set is completed and keeping them on for the entire 8 times through the superset here. Only take them off after you have completed your last set. I want you to go on an incline bench and use dumbbells in each hand. Flip the dumbbells so your palms are facing up with a fully pronated grip. I want a slow and controlled 2-second eccentric and a strong concentric with a 1-second squeeze at the top. Work the muscles and elicit a huge pump here. BFR Instructional Video Incline Dumbbell Triceps Extensions Video

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8. OPTIONAL- Overhead Med Ball Slam

Ramp Up Sets​ : NONE Working Sets​ : 10x20@45 Coaching Notes​ : We are going to be slamming a deadened ball directly in front of us this month for a little metabolic conditioning. Really work on getting full triple extension with the ball overhead and driving it down into the ground. Go with 20 reps right in front of your body and rest 45 seconds in between sets. Complete 10 rounds of this and feel your heart rate cumulatively go through the roof! Overhead Med Ball Slam Video

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PHASE 1.3 (4-weeks) PHASE 1.3 OVERVIEW Ah, the final phase of the Functional Hypertrophy Training Program! This is where you will become a warrior in the gym and dominate some pretty intense training methods that you would have never thought possible after working your butt off the last eight weeks. We are again building volume up, and placing a greater amount of emphasis on intensity techniques, challenge sets, extended sets and other novel training methods that are going to push you to the brink of your physical capabilities. I’m not going to lie to you guys, this phase is pretty brutal, but h​ remember, you earned this! Think of this phase as the 4t ​ quarter in the Super Bowl, the mindset if finish! This phase will peak you for your ultimate performance and aesthetics goals that you should already be seeing a huge difference in after the first two phases. Remember, after this last phase, you may need a week or two of deloading just to refresh and recharge. After you’ve completed this, you’ll realize that to be true. Challenge yourself, keep on progressing and never back down from a challenge. This last four weeks is about you breaking plateaus and performing to the peak of your capabilities. Are you ready?

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DAY 1- Lower Body Strength TOTAL SETS: LEGS 24 1. Barbell Hip Thrust + Rest-Pause Drop Set with Iso-Holds

Ramp Up Sets​ : 4x15@60 Working Sets​ : 4x15@60 / Last Set Drop Set Coaching Notes​ : Back to the barbell hip thrust to prime the first workout day of the final phase of this program. Again, we are going to pause for a split second at the top squeezing as hard as you can with your hips fully extended. Go through 3 working sets with a top h​ end load that is challenging. On the 4t ​ and final set, we are going to go crazy and cause a glute swell like you’ve never felt before. Here’s how it’s going to go. Drive up and get 10 reps with 1-second holds on each rep. On the last rep of those 10, hold the hips up for 10 seconds squeezing your butt. After 10 seconds, bring the bar down and rest for 10 seconds staying in position under the bar. Go with 8 reps followed by an 8 second hold next. Rest another 10 seconds. Finally, go with 6 reps with a 6 second hold. This should be one of the more painful glute exercises you’ve ever done, so challenge yourself and mentally prepare for battle. Barbell Hip Thrust Video

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2.Banded Barbell Back Squat/ Half Kneeling Hip Flexor Stretch + Challenge Set

Ramp Up Sets​ : 3x5@60 / Hip Flexor Stretch 30 Seconds Per Side Working Sets​ : 5x5@60 / Hip Flexor Stretch 30 Seconds Per Side Coaching Notes​ : We are going to band up the back squat this phase and really get explosive with things. I want these to be a little lighter so you can be lightning quick out of the bottom with some serious speed and explosiveness. Also, to add to your bar speed, we are going to implement bands on the barbell as well. Accommodating resistance will help you generate that power out of the bottom position of this movement by deloading it just enough to throw on the tension at the top. Slowly control the squat down into the eccentric, as the bands will want to pull you down and speed you up. In between each set of squats, do a half kneeling hip flexor stretch for 30 seconds per side inside the rest periods. On the last working set, shed the bands and complete a challenge set for as many reps as humanly possible. I want you do grind hard here and leave nothing in the tank. Banded Barbell Back Squat Video Half Kneeling Hip Flexor Stretch Video 3.Reverse Lunge w/ Iso-Holds

Ramp Up Sets​ : 2x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : Same form on these reverse lunges as we have been using the entire program. Get the chest angled down a bit to target the glutes and hamstrings and stay smooth with your movement. On your last working set, you are going to hold the lunge position at the bottom portion of the movement for as long as possible. Rest 30 seconds and complete your 8 reps on the opposite side followed by another hold as long as possible. This will actually act as a functional blood flow restriction due to your muscles contracting in an isometric state and trapping the blood, just in case you wanted to know why these kill the legs so bad. Reverse Lunge Video

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4A. Bulgarian Split Squat Finisher

Ramp Up Sets​ : 5x10@30 Working Sets​ : Drop Set 1x10/10/10/10 with 10 Second Iso-Holds Coaching Notes​ : Here’s a brutal finisher. I want you to ramp up over 5 sets of 10 reps on each leg for the Bulgarian split squat. For instance, use 10 pounds in a hand for the first set, 20 for the second, 30 for the third and so on until you get to a tough load for 10 reps. Your only working set will be a drop set, going all the way back down with the loads you just ramped with. We are going one leg at a time here, so get 10 reps in and then hold in a mid range for 10 seconds of an isometric hold. Drop the dumbbell and go lighter with the same 10 reps and 10-second hold. Do this for 40 total reps per side and 40 seconds of iso-holds. Rest between legs and do it on the other leg. Remember, this is a superset so between ramp up sets you are moving into barbell RDLs. Bulgarian Split Squat Video 4B. Barbell RDL- Last Set Accentuated Eccentric

Ramp Up Sets​ : 5x8@60 Working Sets​ : 1x8@60 With Accentuated Eccentrics Coaching Notes​ : We are going to ramp up again using 8 reps per set in conjunction with the Bulgarian split squat above. After you complete the drop set on the BSS, take a break and move right into the only working set of barbell RDL which you will implement a 5 second eccentric contraction getting deep into a hamstring stretch on each and every rep. Come all the way back up between reps and squeeze your butt! These should burn up the legs. Barbell RDL Video

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5. OPTIONAL- LISS Walking

Ramp Up Sets​ : NONE Working Sets​ : 1x30 Minutes Coaching Notes​ : After the brutality that ensued on this phase 1.3 leg day, walk it off with some easy low intensity steady state cardio. This will help the recovery process because you are going to need it. Do not exceed 30 minutes of walking here directly after the workout. Incline Treadmill Walking Video

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DAY 2- Push Emphasis Strength TOTAL SETS: CHEST 14 SHOULDERS 19 1.Dumbbell Bench Press / Ascending Pyramid Primer + Drop Set

Ramp Up Sets​ : 6x10@45 Working Sets​ : 3x10@45 / Last Set Drop Set Coaching Notes​ : Get the flat bench setup and ramp up over a slower period of time moving up slowly between each set. You need to get in some serious volume here as we have built up the intensity and volume over the past two phases to get to this point. The first two working sets will be done at your 10-12RM, then on the last set, I want you to get 10 reps, drop down 20%, get another 8 reps, drop 20% again and finally go for as many reps as possible. Use a full range of motion here with a slight stretch at the bottom and a half second lock out at the top of the movement. Fight the urge to falter on your technique when you get fatigued. Dumbbell Bench Press Video 2.Banded Barbell Bench Press / Rest Pause + Drop Band 3 Explosive Reps

Ramp Up Sets​ : 5x6@60 / NONE Working Sets​ : 4x6@60 / Last Set Rest Pause 3 Explosive Reps Coaching Notes​ : We are banding up the barbell bench press this month, focusing again on using the local blood flow that you just busted your butt for in the previous movement and training a pumped muscle explosively. Ramp up slowly with the bands on the sides of the barbell and get to your working weight which you still maintain great bar speed for all reps. On your final working set, you are going to drop the bands off the bar, and hit 3 explosive reps, rest 10 seconds with the bar racked, and again go in for 3 more explosive reps. Keep doing this rest-pause style until you lose your bar speed. No grinding here. Banded Barbell Bench Press Video

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3.Stretch Push-Up w/ Forced Stretch

Ramp Up Sets​ : 2x5@45 / NONE Working Sets​ : 3xAMRAP@45 / Pec Forced Stretch 10 Seconds Coaching Notes​ : Now that your pecs are on absolute fire, we are going to stretch them out under some bodyweight loading. You will setup with the boxes under your hands and feet just like the last few phases, but this time you will be doing as many reps as possible in your working sets. Be sure to get a great stretch and keep constant tension throughout the movement. On the last rep of each set, I want you to sit deep into a loaded pec stretch for 10 seconds and really feel the searing pain going through your chest musculature, and not the shoulder joint. Stretch Push-Up Video 4.Seated Dumbbell Lateral Raise

Ramp Up Sets​ : 2x10@30 Working Sets​ : 5x10@30 Coaching Notes​ : We will be using the traditional dumbbell lateral raise out of a seated position. Bend your elbows slightly and drive your arms up to eye height, pause for a split second at the top of the movement and control the eccentric on down for 10 reps per set. We are keeping the rest periods very short here to target some metabolic stress in the shoulders right off the bat. We are seated so you may feel the urge to cheat the movement with momentum, but make sure to stay strict. Seated Dumbbell Lateral Raise Video

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5.Prone Rear Delt Raise on Incline Bench

Ramp Up Sets​ : 2x15@45 Working Sets​ : 5x15@45 Coaching Notes​ : Again, we are going to be lying face down on an incline bench and completing our rear delt raises with full range of motion and a slight pause at the top peak contraction of every single rep. Nothing fancy here but these should really blow up your upper back, especially after the lateral raises you just completed. Drive your shoulder blades together and maintain full range of motion. These may get tough towards the last few sets so lighten up if need be to ensure that you get all your reps with the correct rhythm. Prone Rear Delt Raise on Incline Bench Video 6A. Banded Pull Apart

Ramp Up Sets​ : 1x10@30 Working Sets​ : 4x20@30 Coaching Notes​ : We are going to light a fire in your upper back here with nothing but bands. This is a superset movement. Drive your hands apart from one another for 20 reps of constant tension banded pull aparts, and directly after those have a band ready for constant tension face pulls for 20 more reps. This will be done with only a 30 second rest period between supersets here so fight the pain and get your reps in at all costs. Banded Pull Apart Video 6B. Banded Face Pull

Ramp Up Sets​ : 1x10/10@30 Working Sets​ : 4x20/20@30 Coaching Notes​ : Like the above notes reflect, get in 20 banded face pulls with constant tension as soon as you have completed all 20 reps of banded pull aparts in this superset. Make sure you are squeezing your shoulder blades together and using your upper back without the use of compensation or momentum generated from the body. Banded Face Pull Video

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7. Barbell Scrape the Rack Press

Ramp Up Sets​ : 2x5@45 Working Sets​ : 5x5@45 Coaching Notes​ : Back to the scrape the rack press. Same setup here with the stays on the rack set at about chin height. Drive up explosively and squeeze for a second at the top of the movement with your head coming into slight flexion to accentuate the movement. Barbell Scrape the Rack Press 8. Core Giant Set - The Pillar Killer

Ramp Up Sets​ : NONE Working Sets​ : 1xAMRAP (As Many Reps As Possible) Coaching Notes​ : Back to your favorite core finisher. This movement is what I like to call, “The Pillar Killer” and has been a staple of my quick and effective core finishers for upper body days. Read the article below and check out the coaching notes and videos before jumping into this challenge set. You are only doing this once so make it count on every single movement. The Pillar Killer Video Article Reference​ :​ “4 Minutes to Core Strength” via Testosterone Nation

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DAY 3- Pull Emphasis Strength TOTAL SETS: BACK 23 1. Single Arm Barbell Row

Ramp Up Sets​ : 4x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : We are going with another single arm barbell row variation here for our primer set. Stand parallel with the barbell here to one side and grip down at the actual bar. This movement will feel more familiar as it simulates a constant tension style row. Get in a great core position and be sure your spine remains neutral at all times. Get a nice stretch at the bottom of every rep and drive your elbow and shoulder blade up to get full range of motion in a pump like fashion. Single Arm Barbell Row 2. Barbell Deadlift / Iso-Holds

Ramp Up Sets​ : 4x4@75 / NONE Working Sets​ : 5x4@90 / Last Rep Iso-Holds 5-10 Seconds Coaching Notes​ : We are sticking with the traditional straight bar deadlift for the final phase of this program and working with 4 reps per set for ramps and working sets. When you get to your working sets, I want you to hold the last rep up, squeezing your glutes and tensioning your grip and lats maximally for 10 full seconds, or as long as you can if that number seems crazy. Work hard to recover in the rest periods here. Barbell Deadlift Video

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3. Single Arm Pronated Dumbbell Row

Ramp Up Sets​ : 4x10@60 Working Sets​ : 4x10@60 Coaching Notes​ : We are going to put a little spin on the traditional single arm dumbbell row here as we already trained this movement in our primer set. Here’s the trick, go with a fully pronated grip and turn this movement into an overhand rhomboid targeting strength movement with the same stretch and pull as we usually do. This will really help to bring your shoulder blade down and stretch out all that musculature of the upper back, which is great for receiving a novel training stimulus with simply just the flip of your grip. Again, work off the rack in a split stance here. Single Arm Pronated Dumbbell Row Video 4.Medium Grip Chin Up / Loaded Stretch

Ramp Up Sets​ : 2x5@60 / NONE Working Sets​ : 5xAMRAP@60 / Loaded Lat Stretch 10 Seconds Coaching Notes​ : Move your grip out a little from the last time you did these last month and get into a medium grip. This is usually just a little bit more narrow than the insides of your shoulders for reference. Complete 5 working sets of as many reps as possible, and when you fail to pull yourself up on your last rep, control the movement on down and stay in this position for 10 seconds of loaded lat stretching. Again, we are not hanging out on the ligaments here, we should have full control of the shoulder and back musculature at this point. Medium Grip Chin Up Video

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5. Seated Dumbbell Shrugs

Ramp Up Sets​ : 2x10@60 Working Sets​ : 5x10@60 Coaching Notes​ : We are moving to a seated position here, which means that the dumbbells will be placed directly at your sides, different from earlier in the program. Get your legs right next to each other so you are not hitting your legs with the bells every rep. Once you have the positioning down, I want you to hold for a full 3 seconds at the top of every single rep to really build up some time under tension which has shown great promise in trap development. Don’t cheat here, get that full range of motion and go lighter if you need to, which you probably will! Seated Dumbbell Shrug Video 6. Dumbbell Cross Body Carry

Ramp Up Sets​ : 1x30@60 Working Sets​ : 4x30@60 Coaching Notes​ : I absolutely love the cross body loaded carry for so many different reasons. Before we get into the specifics, remember that each set consists of one round of 30 seconds with the left arm in the up position, and an additional 30 seconds with the right arm in the up position. You will complete both sides first then rest the 60 seconds. I want you to get a heavy dumbbell in your down hand, and somewhat lighter of a dumbbell in the up hand. Just with any other loaded carry, we are using short steps and perfect posture. Dumbbell Cross Body Carry Video 7. OPTIONAL- LISS Walking

Ramp Up Sets​ : NONE Working Sets​ : 1x30 Minutes Coaching Notes​ : Walk off this workout for a maximum of 30 minutes of low intensity steady state style cardio. Try to keep your heart rate under 130 beats per minute here, this is not conditioning. Incline Treadmill Walking Video

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DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 30 1.Banded Pull Through

Ramp Up Sets​ : 3x8@45 Working Sets​ : 4x15@45 Coaching Notes​ : We are going to start off this secondary day a bit lighter with banded pull throughs to spare the spine a bit and get us primed for performance. Just the same as the other months in this program, set up the band lower towards the ground and drive your hips through into heavy extension with a 1-second tension with the glutes. Get a nice pump because the next movement is quite challenging, and you’ll need that extra hip grease! Banded Pull Through Video 2. Front Squat-Back Squat Combo / Standing Quad Stretch

Ramp Up Sets​ : 2x8-8@60 / NONE Working Sets​ : 5x8-8@60 / Standing Quad Stretch 30 Seconds Per Side Coaching Notes​ : Work up to a nice working weight on front squats that you can easily move for 10-12 reps. You will be completing 8 reps of front squat, racking the bar, and going right back at 8 additional reps of back squat with the same exact load. This is called a front-back squat combo and it’s one hell of a movement. After you complete your last working rep of back squat, stretch those quads out in the standing quadriceps stretch for 30 seconds per side. All squats should be done slow and under control with full range of motion. Front Squat/Back Squat Combo Video Standing Quad Stretch

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3.Dumbbell Split Squat

Ramp Up Sets​ : 2x10@45 Working Sets​ : 5x20@45 Coaching Notes​ : Back to the basics on this one. Get on level ground with a split squat setup and crank out 20 reps per side with slow constant tension reps. I want full range of motion here and great core stabilization. Start off lighter, as the rest periods are only 45 seconds here so the cumulative pump and heart rate ramp will get you if you start off too heavy. Rest only after both sides have been completed. Dumbbell Split Squat Video 4. Heavy Barbell RDL

Ramp Up Sets​ : 3x8@60 Working Sets​ : 5x8@60 Coaching Notes​ : When I say heavy, I mean heavy. How are you going to go heavier? We are going to cut the range of motion and only bring the barbell down a little below your knees on the eccentric and drive up concentrically as hard as you can into full hip extension with a 1-second iso-hold at the glutes between each and every rep. You’ll be surprised how much heavier you can load the top portion of this movement when you aren’t focusing on the deep hamstring stretch as we have been over the past few weeks. Barbell RDL Video 5A. Banded Good Morning

Ramp Up Sets​ : 1x20@30 Working Sets​ : 6x35@30 Coaching Notes​ : This is a superset with bodyweight reverse hypers with the ball setup. For the banded good mornings, I want you to hook the band around your neck and under the feet just like the video shows. Focus on stretching the hamstrings then coming back up and driving your hips forward to tension the glutes. Keep these as smooth

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as possible throughout the 35 rep working sets. Fight the urge to cheat your movement.

Banded Good Morning Video 5B. Bodyweight Reverse Hyperextensions

Ramp Up Sets​ : 1x10@30 Working Sets​ : 6x20@30 Coaching Notes​ : The same setup here as earlier in the program with the Physioball on top of the bench and you really focusing on driving your legs up and squeezing your butt and controlling the lowering portion of the movement. Go with 20 reps per working set here and keep the rest periods to a strict 30 seconds between exercises on this superset. Bodyweight Reverse Hyperextensions Video 6.Standing Dumbbell Calf Raise

Ramp Up Sets​ : 2x10@30 Working Sets​ : 8x20@30 Coaching Notes​ : Get your feet hip width apart and toed out just slightly. Drive up every rep on level ground and come right back down. No holds on these as we have done previously. Get in 20 reps this way and keep the rest periods short to elicit a huge cumulative metabolic pump from the 8 sets of high reps you will be completing. Standing Dumbbell Calf Raise Video

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7. OPTIONAL- Sprints

Ramp Up Sets​ : NONE Working Sets​ : 10x30@60 Coaching Notes​ : Again, this is optional but if you want to get in a little high intensity interval training this is the perfect time. If you are in a commercial gym setting or have access to a treadmill hop on and get sprinting. Otherwise, this can be completed outside. Just remember to move slowly into your top end speed especially if you haven’t run or sprinted in a while, no injuries here! Sprint for 30 seconds then literally rest without moving for 60 seconds to regain your breath and legs. This will take you 15 minutes to get through so maximize your time! Treadmill Sprints Video

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DAY 5- Upper Body Hypertrophy TOTAL SETS: CHEST 12 / BACK 12 / BICEPS 12 / TRICEPS 12 1. Dumbbell Bench Press

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : I want you to really work the bottom stretched portion of this movement with constant tension. Work deeper and deeper into a stretch at the bottom and drive out of the hold all the way up without locking out at the top. These will have a few more reps than usual so you may have to cut your weight back a bit. No worries, remember, this is a primer set. Dumbbell Bench Press Video 2. Slight Incline Barbell Bench Press

Ramp Up Sets​ : 3x10@60 Working Sets​ : 5x10@60 Coaching Notes​ : Go up a single notch on the adjustable bench and use a normal grip width on the barbell for these. I want you to control the bar down slowly to the chest, have a split second pause then drive up under control to a 1-second lock out at the top. This rep range is pretty tough with this rhythm so fight it and focus on your shoulder position and stability. Be sure to get all reps here and make sure they don’t get ugly towards the end of the 5 working sets. Slight Incline Barbell Bench Press Video

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3. Incline Dumbbell Fly

Ramp Up Sets​ : 2x10@45 Working Sets​ : 3x10@45 Coaching Notes​ : Back to the incline bench for dumbbell flyes. Get a full range of motion and work that stretched position. Nothing fancy here, I want you to just stretch out those pecs under loading and get into a new range of motion deeper with every single set. Incline Dumbbell Fly Video 4. Single Arm Barbell Meadows Row

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : Full range of motion on these accentuating the stretch portion of the movement at the bottom and driving up with the elbow and shoulder blade to get a pump like motion through 12 reps. Again, these are higher rep sets so be sure that your range doesn’t suffer. Single Arm Barbell Meadows Row 5.Single Arm Dumbbell Row with Rest Pause / Last Set Challenge Set

Ramp Up Sets​ : 2x8@60 / NONE Working Sets​ : 4x8@60 / Last Set Challenge Set Coaching Notes​ : Now that we are primed and ready to go, we are again going to change up a variable in this dumbbell row staple. Setup the same as you have been on the rack or elevated surface with a split stance. The only difference here is that you are coming to a dead stop every single rep, meaning that the dumbbell will come in contact with the ground between every rep and you will be pulling from a stand still. On the last working set, you are going to go crazy and get as many reps as you possibly can, challenging everything that you physically and mentally have. Get your number for the first side, rest a minute and get that same number for the opposite side on this challenge set. Don’t back down. Single Arm Dumbbell Row Video

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6. Medium Grip Pull-Up / Loaded Stretch

Ramp Up Sets​ : 2x5@60 / NONE Working Sets​ : 4x8@60 / Loaded Lat Stretch 20 Seconds Coaching Notes​ : Back to overhand pull ups here. I want you to get into a medium grip width and using a weight (or band assistance) that allows you to get a hard 8 reps in on every working set. On the last rep of every set, I want you to hold onto the bar and stretch the lats for 20 seconds. Keep the shoulders in perfect position and put the stretch through the muscles, not the joints. Medium Grip Pull-Up Video 7A. BFR Dumbbell Hammer Curl

Ramp Up Sets​ : NONE Working Sets​ : 8x20@15 Coaching Notes​ : You are going to be wrapping your upper arms and doing a superset with hammer curls with dumbbells and dips between benches. For the hammer curls, keep it very light and try to squeeze your biceps and forearms as hard as you can at the top of every single rep. Get a pump going! Move right into the next exercise. BFR Instructional Video Dumbbell Hammer Curl Video

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7B. BFR Dips b/w Benches

Ramp Up Sets​ : NONE Working Sets​ : 8x8@15 Coaching Notes​ : I want you to move nice and slow putting all the tension on the triceps when you are setup with your hands on benches. Bend your knees a bit and get your chest up and torso as vertical as possible. As we drop the chest down, this becomes too chest-centric and it loses its efficacy as a triceps builder. Slow and controlled, shallow reps here. I almost want a pseudo iso-hold with the triceps. Remember you have wraps on, so don’t be a hero on the first couple of sets, you have to make it through all 8 rounds of this superset. BFR Instructional Video Dips b/w Benches Video 8A. OPTIONAL- Alternating Overhead Med Ball Slam

Ramp Up Sets​ : 1x10@15 Working Sets​ : 6x20@15 Coaching Notes​ : You will be slamming overhead style again with alternating form. I want 10 slams per side here and a 15 second rest period before moving onto the med ball chest press. Be explosive and get that heart rate up as this is conditioning! Alternating Overhead Med Ball Slam Video 8B.OPTIONAL- Med Ball Chest Press

Ramp Up Sets​ : 1x10@15 Working Sets​ : 6x20@15 Coaching Notes​ : This is the second movement in this superset. The deadened balls work the best on these but anything will due if you are strapped for equipment. These are continuous and fast twitch, so throw it through the ground! Bend over with your chest facing the ground and press the ball as fast and twitchy as you can into the ground. These are continuous reps so catch it and press again for the prescribed amount of reps. Med Ball Chest Press Video