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8-WEEK HYPER-STRENGTH By AUSTIN BARTON COMBINING HYPERTROPHY AND STRENGTH TRAINING FOR MAXIMUM STRENGTH AND PHYSIQUE DEVELOPMENT


TABLE OF CONTENTS DISCLAIMER ...................................................................... 3 WELCOME .......................................................................... 4 WHAT IS PUSH/PULL/LEGS? ........................................... 5-6 PROGRAM CONSIDERATIONS ........................................... 7-8 PROGRAM SCHEDULE AND TERMINOLOGY .......................... 9 WHY DO I PROGRAM THIS WAY? ....................................... 10 PROGRESSION – HEAVY DAYS ........................................... 11 PROGRESSION – LIGHT DAYS + AUXILIARY LIFTS .............. 12 ARE YOU READY? .............................................................. 12 CLOSING THOUGHTS .......................................................... 13 EQUATIONS AND TABLES ............................................. 14-15 PHASE 1 ........................................................................ 16-18 PHASE 2 ....................................................................... 19-21 PHASE 3 ...................................................................... 22-24 PHASE 4 ...................................................................... 25-27 PHASE 5 ..................................................................... 28-30 PHASE 6 ....................................................................... 31-33 ADDITIONAL RESOURCES .................................................. 34

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DISCLAIMER I strongly advise that you consult with a physician before beginning this workout program. Not all exercises are suitable for all individuals, as many individuals differ in their level of fitness. This program was built for healthy individuals that have general knowledge base of exercise. Austin Barton has no medical experience, and this program is for educational purposes and should not be used as a substitute for professional advice. Within this program, there is a possibility of physical injury. If you engage in any of these exercises or the workout program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury, and agree to release Austin Barton from any and all claims or causes of legal action, known or unknown.

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WELCOME! Thank you for downloading my free push/pull/legs e-book. If you donated, a double thank you! If you didn't donate, forward this PDF to a friend and tell him or her that you found a free workout plan that you should do together. In this free e-book, you will find a TON of information about what you need to do to improve your strength and muscle size by taking very simple and straightforward approach. I like to give my workouts and ideas out for free because all of the information is already out there, it is just scattered among many websites and YouTube channels. I believe that one of the largest hurdles most individuals seeking changes in their lives never get over is organizing what they need to do. In order to make true progress, your workouts need to be planned before you enter the gym. Having the body that you want or being a healthier individual doesn’t just happen out of thin air; it is a concerted effort that you need to think about nearly every day. Finding a laid out plan that is free, well organized, straightforward and effective is hard to come by, and that’s what my goal was coming into programming this strength and hypertrophy program. All of the information you need to gain strength, thus muscle, is consolidated right here. Print it off and bring it with you to the gym so you can track the progress you’re making! Lets get into it!

Austin Barton

@austinbartonfitness

@austinbartonfit

@austinbartonfitness 4


WHAT IS PUSH, PULL, LEGS? In my opinion, this is the most efficient and balanced workout split you can do. A lot of other individuals will advocate for a single body part every day of the week, however this is extremely inefficient when you are lifting weights as a natural. A “natural” is somebody that does not use performance-enhancing drugs like steroids or other anabolic substances to accelerate their muscle gain. If you are a beginner, the rule of thumb is this: after you stimulate muscle growth through resistance training, your muscle will have repaired itself in 48-72 hours. After that time has passed, you are essentially ready to work that muscle again. With that being said, when "International Chest Day" is your 6 a.m. workout on Monday, and you don't train your chest until 6 a.m. next Monday, how many hours have passed? 168 hours You're missing out on potential opportunities to improve, which isn’t what we want, right?

PUSH As you may know, muscles only pull; they technically do not push. However, we can classify a number of exercises as “pushing” motions for simplicity. These are the upper body movements you do when you move the weight away from your body. Bench press, shoulder presses, triceps extensions, and variations of all of these exercises will be found on your push days.

PULL Pulling motions are movements you do when you pull weight towards your body. Deadlifts, biceps curls, pull-ups, rows and variations of all of these exercises will be found on your pull days.

LEGS As for the legs day, you’ll be targeting quadriceps, hamstrings, calves, and glutes. Exercises such as squats, leg press, lunges, hip thrusts and variations of these exercises will be found in your legs workouts.

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As I stated earlier, push/pull/legs is different from the typical body part splits you normally see. A lot of times you will see something like this: Day Day Day Day Day Day Day

1: Chest 2: Shoulders 3: Biceps 4: Triceps 5: Back 6: Legs 7: Off

Repeat. Remember what I said on page 5? Do not ever follow a weight lifting plan like this one. You will likely see progress if you have never lifted before, but if you continue it for multiple cycles you will see less progress than you would if you followed a more optimally programmed routine like the one you are about to read about.

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PROGRAM CONSIDERATIONS I am 100% sure that you are motivated to begin this workout routine now. Before going out to buy your new gym clothes or a gym membership, there are a few concepts that I would like you to be aware of. 1.

EAT ENOUGH CALORIES

In order for our bodies to increase the amount of muscle we carry, we need to be getting an adequate amount of fuel. You need to make sure that you are getting adequate protein (.8-1g/lbs of bodyweight) and overall calories every day, especially on training days. Near the end of the document on page 14, there are BMR (basal metabolic rate) and TDEE (total daily energy expenditure) equations. These equations will tell you how many calories you need to be eating every day. If you would like a customized caloric breakdown that is catered to your dietary habits, shoot me an email at bartonfit@hotmail.com. 2. RECOVERY DAYS ARE CRUCIAL You cannot be doing any of these workouts on your scheduled off days. These are extremely important because you will avoid overtraining and you will also allow your muscle to rebuild. If you can't resist taking your pre-workout and hitting the gym, head there and do some stretching, a high intensity core workout, or low to moderate intensity cardio. Do not do resistance training if you haven’t fully recovered. 3. APPROPRIATE W EIGHT GAIN Weight gain in the form of muscle can occur at a rate of approximately 1-2 lbs per month if you are a beginner, a natural and following proper dietary and training guidelines. As you become more proficient in your diet and exercise, your rate of muscle gain will decrease because you will be reaching your body’s muscular genetic potential. If you are gaining weight at a rate slightly quicker than this, you are likely putting on a little bit of fat while you are putting on this muscle. For some people, this is fine and others do not like it. Make sure you define how you feel about gaining weight. On page 15, there is a table for you to record your weight at the end of each phase. There is no reason to weigh yourself daily, as weight can fluctuate day to day regardless of what you’re doing. I recommend weighing yourself once a week, or even less frequently than this. As a rule of thumb, if your weight gain is more than 10-15 lbs after this 8 week plan I would recommend scaling your daily calories back slightly if you don’t want to gain a substantial amount of fat. If you gained little to no weight, you might have to increase your caloric intake by a few hundred calories. If you have access to body fat percentage monitor, also track this because body composition (% of fat relative to % of lean mass) is more important than overall weight.

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4. ASSESS YOUR FORM I live by this idea: If you can't explain how to do the exercise to somebody else, you don't know the form well enough. However it is you learn, use that strategy to figure out proper form. Look at diagrams, watch videos of others explaining how to do it, or ask your gym buddy or a personal trainer at your gym to teach you. When you begin to go heavier, the risk for injury increases, and improper form is the major cause of injury. 5. W HY DO W E EXERCISE? The true importance and purpose of exercise, while not as flashy as looking like a comic book character or a model, is preparing for how your body responds to aging down the road. In my time as a student, I can’t tell you how many elderly individuals I have seen (80+ years of age) that have just as much mobility as people 30 to 40 years younger than them because they regularly exercise. I am going to assume that you are young and wanting to get stronger or look more physically attractive (or both), but also hold the idea of having a strong body later in life somewhere in your mind. That will motivate you to keep going with your routine. 6. ORDER OF EXERCISES The exercises for the workouts are also programmed in the order that you ought to perform them. Exercises can be broken down into two categories: multi-joint and singlejoint exercises. Multi-joint exercises are exercises that require you to use two or more joints to perform it. This naturally means that they are more difficult to perform as well as more taxing on your body because your muscles are required to generate more force. For example, the bench press is considered a multi-joint exercise because there is a load being placed on the shoulder joints, the AC joints and the elbow joints. Single-joint exercises, I am sure you can guess now, involve only one joint. A bicep curl is a single-joint exercise because there is flexion and extension occurring at the elbow joint.

Multi-joint exercises are to be performed before single-joint exercises. The order of exercises is not arbitrary. For the best results, follow the program from the exercise that is listed first down to the exercise that is listed last.

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PROGRAM SCHEDULE AND TERMINOLOGY OK, now that we have all of that sorted out, lets get into the workout schedule and exercises that you will be doing. Each phase in this workout is 10 days long. There are 6 phases. This comes out to 60 days, which is 2 months assuming that you don’t miss a day. You won’t miss a day, right?! SCHEDULE Day Day Day Day Day Day Day Day Day Day

1: Pull 1 2: Push 1 3: Off 4: Legs 1 5: Off 6: Pull 2 7: Push 2 8: Off 9: Legs 2 10: Off

Days 1, 2, and 4 are heavy days. These will consist of deadlift, bench, and squats with 4 to 5 auxiliary lifts. Days 6, 7, and 9 are lighter days. Super sets and drop sets will be utilized. Days 3, 5, 8 and 10 are rest days. You will need to determine your 1-RM (one rep max) on squat, bench and deadlift. You can either guesstimate what it is based on what you have done in the past, or you can head to the 1-RM calculator in the “resources” on page 34. After you determine your 1-RM, you need to base your load on these heavy days by percentages (see page 11). Round up or down accordingly. If you would like a raw excel document of your workout so inputting your weights is less time consuming, send me an email at bartonfit@hotmail.com and we can work something out. On the first few light days, pick a weight that you are comfortable with and see how difficult it is when you aim for the rep range associated with the exercise. If you can get to the higher end of the rep range pretty easily, go up in weight until the last rep of the set is a struggle. Also on these light days, focus on building a neuromuscular connection. Go through the reps slower than you normally would. This will likely increase your body awareness (proprioception), which is very important when it comes to knowing whether or not you are performing an exercise correctly. SUPER SETS AND DROP SETS A “Super Set” (SS) is where you perform one exercise, then immediately perform the next exercise after the first set is completed. A “Drop Set” (DS) is where you pick a moderately heavy weight and work up just before failure, then cut the weight down 30-50% and do the same thing again.

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WHY DO I PROGRAM THIS WAY? There are two major reasons why I advocate for push/pull/legs. They have to do with avoiding things that hinder overall progress and adherence to the exercise routine. 1.

AVOIDING BOREDOM

Workout routines can get very repetitive, and if you're just training to get health and physique benefits and not necessarily training for a bodybuilding show, powerlifting meet or any other athletic event, it is really easy to plateau or become stale with your training. That is why each phase consists of 6 different workouts; when you get back around to that same workout in the next phase, it will not fell like the “same” workout. I firmly believe that when things begin to get repetitive and boring, the likelihood of being inconsistent, or even stopping altogether, increases. I want you to stay consistent with the heavy days, but if you want to mix up the light days with other exercises you have seen or want to try out, go right ahead as long as the exercises you choose to substitute match up with the workout. 2. AVOID OVERTRAINING Have you ever over-trained before? If you have ever followed your typical run of the mill program, you likely have. A few telltale signs of overtraining are reduced grip strength, uncharacteristic fatigue, injuries, constant soreness, irritability, reduced immunity, sleep problems, and lack of motivation. Overtraining is a real problem, and don’t let anybody tell you otherwise. Doing a split like this one will lessen your risk of overtraining because you will never train the same muscle group without adequate recovery time. One of the ways you can avoid overtraining is by understanding what muscles work during certain exercises. A great example of this is the relationship between your deltoids, triceps and pectoralis major. In the bench press, your deltoids, triceps and pectoralis muscles are synergists, meaning that they work together to complete the pressing motion. Imagine that you are performing a poorly programmed routine (like the one I mentioned earlier) and on Monday you work your chest, and on Tuesday you work your shoulders. You’re not getting enough rest between utilizing your shoulders from the chest day and you’re effectively over-stimulating the muscle, which leads to underperformance. It is in your best interest to begin to understand these synergistic relationships between muscle groups so you can avoid overtraining in the future.

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PROGRESSION – HEAVY DAYS With any resistance training routine, you need to be progressing week to week by adding more volume to your training. Here is the progression table for the heavy days:

Phase 1 Working Set Set 1 Set 2 Set 3 Set 4

Phase 2 Percentage of 1 RM 80% 86% 90% -

Working Set Set 1 Set 2 Set 3 Set 4

Phase 3 Working Set Set 1 Set 2 Set 3 Set 4

Phase 4 Percentage of 1 RM 80% 86% 92% 97.5%

Working Set Set 1 Set 2 Set 3 Set 4

Phase 5 Working Set Set 1 Set 2 Set 3 Set 4

Percentage of 1 RM 80% 88% 95% -

Percentage of 1 RM 80% 88% 95% -

Phase 6 Percentage of 1 RM 80% 86% 93% 100%

Working Set Set 1 Set 2 Set 3 Set 4

Percentage of 1 RM 80% 86% 93% -

As you can see, the number of sets stays between 3-4 working sets and the number of reps changes almost every time you do a heavy day. If the weight you calculate ends up being a decimal or in between an interval of 5 lbs. (253.33 for example) I would round down instead of rounding up. This progression can be applied to your bench, squat and deadlifts.

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PROGRESSION – LIGHT DAYS AND AUXILIARY LIFTS If you have never done a few of the lighter day exercises or auxiliary lifts, I recommend that you take the first week to test it all out. When you’re testing out what the “correct” weight is to use, what you need to be paying attention to how difficult or easy the reps are at the end of the set.

These next points are imperative to your success in weight lifting. If the program tells you to do 8 to 12 reps and you can do 12 reps without feeling a burn or struggle at all, the weight is too light . If you cannot get 8 reps without nearly perfect form in a set of 8 to 12 reps, the weight is too heavy . The rep ranges you perform an exercise in are not magic; the weight you use within the rep range is what is important. For progression in the light days and the auxiliary lifts: if you are a man, add anywhere from 5-10 lbs per workout and if you are a woman add 2.5-5 lbs per workout. If you fail, meaning you do not fall within the necessary rep range, drop down by 5 lbs.

ARE YOU READY? I think you are ready to begin! I need you to also tell yourself that you are ready. Here is a checklist that you need to do before you go to the gym today and start Phase 1:

o Print off the workout (pages 16 to 33) o Calculate your 1-RM for barbell squat, bench press and deadlift (link on page 34) o Calculate the weights for barbell squat, bench press and deadlift for Phase 1 and 2 based on the percentages on page 11 o Calculate how much protein you need o Calculate your BMR and TDEE and write it below (links on page 34 or equations on page 14)

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CLOSING THOUGHTS Again, I would like to thank you for downloading this e-book. I believe that you can stick to this program and make some amazing progress on it! Let me know what kind of progress you make on this program by emailing or messaging me. I know a lot of the times it’s considered cliché to refer back to a quote, but I believe that this quote is extremely relevant to not only health and fitness, but also many walks of life:

“I’ve never found anybody that didn’t want to help me if I asked them for help” – Steve Jobs

If you have questions, ask . If you have concerns, talk about them . There are amazing people directly in your life as well as out there on the Internet that want to help you. All you need to do is ask. If you have questions regarding any of the exercises within this routine or any of the previous points I made, or anything in general, leave a comment on my Instagram posts, send me a tweet, or leave a comment on a YouTube video and I’ll get back to you ASAP. Good luck, you can do it!

-Austin Barton

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EQUATIONS AND TABLES BMR EQUATION (Mifflin) Men = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age (years)) + 5 Women = (10 x weight (kg)) + (6.25 x height (cm)) - (5 x age (years)) – 161

TDEE CALCULATION Take the number you calculated in the BMR equation and multiply it by one of the following factors: Little to No Exercise = BMR x 1.2 Light Exercise (1-3 days/week) = BMR x 1.375 Moderate Exercise (3-5 days/week) = BMR x 1.55 Heavy Exercise (6-7 days/week) = BMR x 1.725

Be careful when you calculate this now and in the future. A lot of times, people overestimate their TDEE and gain weight too quickly. For your phase 1 caloric intake, I would begin with the “moderate exercise” factor and make the necessary adjustments.

PROTEIN REQUIREMENT CALCULATION Low End: Weight (lbs) x .8 = # of g protein/day High End: Weight (lbs) = # of g protein/day

CONVERSIONS 1 lbs = 2.2 kg 1 inch = 2.54 cm

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BODYWEIGHT LOG PHASE #

WEIGHT (lbs)

BF % (Optional)

START PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASE 5 PHASE 6

CALORIE AND PROTEIN TABLE

MY BMR (kcal/day)

-

-

MY TDEE (kcal/day)

-

-

MY PROTEIN REQUIREMENT (g)

to

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PHASE 1 Pull 1, Phase 1 Exercise

My Deadlift 1RM Weight

Sets 1 1 1 -

Reps 2 2 2 -

Weighted ChinUps

3 to 4

6 to 8

Reverse Grip Barbell Rows

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs

3 to 4

8 to 12

Wide Grip Preacher Curls

3 to 4

6 to 8

Deadlift -

Elbows in normal spot, grip EZ bar wide

My Bench Press 1RM

Push 1, Phase 1 Exercise

Notes If you fail this week, bring your 1RM down 10-15 lbs If you can't do at least 10 BW chin-ups, stick with BW

Weight

Sets 1 1 1 -

Reps 2 2 2 -

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Bench Press -

16

Notes If you fail this week, bring your 1RM down 10-15 lbs

If you can't do 10 BW dips, stick to BW


Legs 1, Phase 1 Exercise

My Squat 1RM Weight

Sets 1 1 1 -

Reps 2 2 2 -

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Barbell Squat -

Notes

8 to 12 each leg

Pull 2, Phase 1 Exercise One Arm Dumbbell Rows

Weight

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls

3 to 4

12 to 15

Back Extensions to Face Pulls

2

Lat Pulldown to Cable Curls

2

Spider Curls

1 to 2

8 to 10 8 to 10 8 to 10 8 to 10 Up to Failure

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Notes

Super Set (SS) SS Drop Set (DS)


Push 2, Phase 1 Exercise Incline Dumbbell Press

Weight

Sets

Reps

3 to 4

12 to 15

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

3 to 4

12 to 15 8 to 10

2

Notes

SS

8 to 10 8 to 10

2

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Sets

Reps

Notes

Front Squat

3 to 4

12 to 15

Can also do goblet squats

Barbell Hip Thrusts

3 to 4

12 to 15

Can also do glute bridges

Barbell Lunges to Leg Curls

2

8 to 10 8 to 10

SS

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

Legs 2, Phase 1 Exercise

Weight

8 to 10

18

8 to 10 Up to Failure

SS

DS


PHASE 2 Pull 1, Phase 2 Exercise

Weight

Sets 1 1 1 -

Reps 4 2 2 -

Weighted ChinUps Reverse Grip Barbell Rows

3 to 4

6 to 8

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs Wide Grip Preacher Curls

3 to 4

8 to 12

3 to 4

6 to 8

Sets 1 1 1 -

Reps 4 2 2 -

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Deadlift -

Notes If you fail this week, bring your 1RM down 10-15 lbs

Push 1, Phase 2 Exercise

Weight

Bench Press -

19

Notes If you fail this week, bring your 1RM down 10-15 lbs


Legs 1, Phase 2 Exercise

Weight

Sets 1 1 1 -

Reps 4 2 2 -

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls Back Extensions to Face Pulls Lat Pulldown to Cable Curls

3 to 4

12 to 15

2

8 to 10 8 to 10

SS

2

SS

Spider Curls

1 to 2

8 to 10 8 to 10 Up to Failure

Barbell Squat -

Notes

Pull 2, Phase 2 Exercise One Arm Dumbbell Rows

Weight

20

Notes

DS


Push 2, Phase 2 Exercise Incline Dumbbell Press

Weight

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

Sets

Reps

3 to 4

12 to 15

3 to 4

12 to 15 8 to 10

2

Notes

SS

8 to 10 8 to 10

2

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Sets

Reps

Front Squat

3 to 4

12 to 15

Barbell Hip Thrusts Barbell Lunges to Leg Curls

3 to 4

12 to 15

2

8 to 10 8 to 10

Legs 2, Phase 2 Exercise

Weight

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

8 to 10

21

8 to 10 Up to Failure

Notes

SS

SS

DS


PHASE 3 Pull 1, Phase 3 Exercise

Weight

Sets 1 1 1 1

Reps 2 2 2 2

Weighted ChinUps

3 to 4

6 to 8

Reverse Grip Barbell Rows

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs

3 to 4

8 to 12

Wide Grip Preacher Curls

3 to 4

6 to 8

Sets 1 1 1 1

Reps 2 2 2 2

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Deadlift

Notes

Push 1, Phase 3 Exercise Bench Press

Weight

22

Notes


Legs 1, Phase 3 Exercise

Weight

Sets 1 1 1 1

Reps 2 2 2 2

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls

3 to 4

12 to 15

Back Extensions to Face Pulls

2

Lat Pulldown to Cable Curls

2

Spider Curls

1 to 2

8 to 10 8 to 10 8 to 10 8 to 10 Up to Failure

Barbell Squat

Notes

Pull 2, Phase 3 Exercise One Arm Dumbbell Rows

Weight

23

Notes

SS SS DS


Push 2, Phase 3 Exercise Incline Dumbbell Press

Weight

Sets

Reps

3 to 4

12 to 15

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

3 to 4

12 to 15 8 to 10

2

Notes

SS

8 to 10 8 to 10

2

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Legs 2, Phase 3 Exercise

Weight

Sets

Reps

Front Squat

3 to 4

12 to 15

Barbell Hip Thrusts

3 to 4

12 to 15

Barbell Lunges to Leg Curls

2

8 to 10 8 to 10

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

24

8 to 10 8 to 10 Up to Failure

Notes

SS

SS

DS


PHASE 4 Pull 1, Phase 4 Exercise

Weight

Sets 1 1 1 -

Reps 5 4 3 -

Weighted ChinUps Reverse Grip Barbell Rows

3 to 4

6 to 8

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs Wide Grip Preacher Curls

3 to 4

8 to 12

3 to 4

6 to 8

Sets 1 1 1 -

Reps 5 4 3 -

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Deadlift -

Notes

Push 1, Phase 4 Exercise

Weight

Bench Press -

25

Notes


Legs 1, Phase 4 Exercise

Weight

Sets 1 1 1 -

Reps 5 4 3 -

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls

3 to 4

12 to 15

Back Extensions to Face Pulls

2

8 to 10 8 to 10

SS

Lat Pulldown to Cable Curls

2

SS

Spider Curls

1 to 2

8 to 10 8 to 10 Up to Failure

Barbell Squat -

Notes

Pull 2, Phase 4 Exercise One Arm Dumbbell Rows

Weight

26

Notes

DS


Push 2, Phase 4 Exercise Incline Dumbbell Press

Weight

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

Sets

Reps

3 to 4

12 to 15

3 to 4

12 to 15

2

8 to 10

Notes

SS

8 to 10

2

8 to 10

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Sets

Reps

Front Squat

3 to 4

12 to 15

Barbell Hip Thrusts Barbell Lunges to Leg Curls

3 to 4

12 to 15

2

8 to 10 8 to 10

Legs 2, Phase 4 Exercise

Weight

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

27

8 to 10 8 to 10 Up to Failure

Notes

SS

SS

DS


PHASE 5 Pull 1, Phase 5 Exercise

Weight

Sets 1 1 1 1

Reps 2 2 2 2

Weighted ChinUps

3 to 4

6 to 8

Reverse Grip Barbell Rows

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs

3 to 4

8 to 12

Wide Grip Preacher Curls

3 to 4

6 to 8

Sets 1 1 1 1

Reps 2 2 2 2

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Deadlift

Notes

Push 1, Phase 5 Exercise Bench Press

Weight

28

Notes


Legs 1, Phase 5 Exercise

Weight

Sets 1 1 1 1

Reps 2 2 2 2

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls

3 to 4

12 to 15

Back Extensions to Face Pulls

2

Lat Pulldown to Cable Curls

2

Spider Curls

1 to 2

8 to 10 8 to 10 8 to 10 8 to 10 Up to Failure

Barbell Squat

Notes

Pull 2, Phase 5 Exercise One Arm Dumbbell Rows

Weight

29

Notes

SS SS DS


Push 2, Phase 5 Exercise Incline Dumbbell Press

Weight

Sets

Reps

3 to 4

12 to 15

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

3 to 4

12 to 15

2

8 to 10

Notes

SS

8 to 10

2

8 to 10

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Sets

Reps

Front Squat

3 to 4

12 to 15

Barbell Hip Thrusts

3 to 4

12 to 15

Barbell Lunges to Leg Curls

2

8 to 10 8 to 10

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

Legs 2, Phase 5 Exercise

Weight

30

8 to 10 8 to 10 Up to Failure

Notes

SS

SS

DS


PHASE 6 Pull 1, Phase 6 Exercise

Weight

Sets 1 1 1 -

Reps 2 2 4 -

Weighted ChinUps Reverse Grip Barbell Rows

3 to 4

6 to 8

3 to 4

6 to 8

Barbell Curls

3 to 4

6 to 8

Dumbbell Shrugs Wide Grip Preacher Curls

3 to 4

8 to 12

3 to 4

6 to 8

Weight

Sets

-

-

Reps 2 2 4 -

Incline Press

3 to 4

6 to 8

Seated Shoulder Press

3 to 4

6 to 8

Weighted Dips

3 to 4

6 to 8

Low Cable Flyes

3 to 4

8 to 12

Deadlift -

Notes

Push 1, Phase 6 Exercise Bench Press

31

Notes


Legs 1, Phase 6 Exercise

Weight

Sets

-

-

Reps 2 2 4 -

Leg Press

3 to 4

6 to 8

Split Squats

3 to 4

6 to 8

Dumbbell Walking Lunges Barbell Calf Raises

3 to 4

8 to 12

3 to 4

8 to 12

Sets

Reps

3 to 4

12 to 15

Seated Dumbbell Curls

3 to 4

12 to 15

Back Extensions to Face Pulls

2

8 to 10 8 to 10

SS

Lat Pulldown to Cable Curls

2

SS

Spider Curls

1 to 2

8 to 10 8 to 10 Up to Failure

Barbell Squat

Notes

Pull 2, Phase 6 Exercise One Arm Dumbbell Rows

Weight

32

Notes

DS


Push 2, Phase 6 Exercise Incline Dumbbell Press

Weight

Triceps Skullcrusher Dumbbell Shoulder Press to Diamond Pushups Tricep Pushdown Machine to Chest Pushdown Variation Tricep Kickbacks

Sets

Reps

3 to 4

12 to 15

3 to 4

12 to 15

2

8 to 10

Notes

SS

8 to 10

2

8 to 10

SS

1 to 2

8 to 10 Up to Failure

DS

Dumbbell Lateral Raises

1 to 2

Up to Failure

DS

Plate Press Isometric Hold

1

30 seconds

Sets

Reps

Front Squat

3 to 4

12 to 15

Barbell Hip Thrusts Barbell Lunges to Leg Curls

3 to 4

12 to 15

2

8 to 10 8 to 10

Legs 2, Phase 6 Exercise

Weight

Dumbbell StepUps to Dumbbell Stiff Leg Deadlifts

2

Calf Raises

1 to 2

33

8 to 10 8 to 10 Up to Failure

Notes

SS

SS

DS


ADDITIONAL RESOURCES BMR and TDEE Calculator: https://www.freedieting.com/tools/calorie_calculator.htm 1-RM Calculator: http://www.exrx.net/Calculators/OneRepMax.html Overtraining: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ How Much Weight Can You Gain?: http://www.livestrong.com/article/412614-the-averagemuscle-gain-per-month/ Muscular Potential: http://www.bodyrecomposition.com/muscle-gain/whats-my-geneticmuscular-potential.html/

34

Hyper strength part 1  
Hyper strength part 1  
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