A1 rack chins – AMRAP*
A2 bent over smith rows – 10-12 reps
A3 Smith RDLs – AMRAP**
2-3 rounds, 90 seconds rest between rounds
*drop set. First set feet up on bench, drop set to feet on the ground
**pulling the bar “into you” the whole time
*This one is brutally awesome. I’m very proud of it. Enjoy ?
A1 rear foot elevated split squat (loaded) – 10 reps*
A2 rear foot elevated split squat (BW) – 10 reps*
A3 high heel elevated sissy squat** (loaded) – 10 reps
A4 high heel elevated sissy squat** (BW) – AMRAP
A5 iso quad stretch*** – 30 seconds
2-3 rounds, 90 seconds rest between rounds
*10 reps each leg
**don’t need a wedge, heels high on a plate works fine
***drop immediately from the wedge into the stretch
*If you can still stand upright after this…you did it wrong.
A1 pec dec flys* – 20 reps
A2 DB flys** – 20 reps
A3 DB press*** – 20 reps
2-3 rounds, 60 seconds rest between rounds
*top half of reps only
**bottom half of reps only
***bottom 3/4 of reps
A1 seated Y-raise – 20 “pulse” reps
A2 standing y-raise – 20 full reps
A3 standing lateral partials – 20 “pulse” reps
A4 iso stretch – 30 seconds(ish)
2-3 rounds, 45 seconds between rounds
A1 seated cable high “pulse” curls – 20 reps*
A2 standing cable curls – 20 reps
A3 seating incline “pulse” curls – 20 reps**
A4 iso stretch – 30 seconds
A5 upright rope “pulse” extensions – 20 reps*
A6 lean forward rope extensions – 20 reps
A7 overhead rope extensions – 20 reps**
A8 iso stretch – 30 seconds
1-2 rounds, 30 seconds rest between rounds
*small ROM in shortened range
**small ROM in lengthened range
A1 pronated cable curls – 10 reps
A2 incline cable curls – 10 reps
A3 standing cable curls – AMRAP
A4 incline curl iso stretch – 30 seconds
2-3 rounds, 45 seconds rest between rounds
*Is that a softball up your sleeve, or are you just following a Hypertrophy Coach program?
A1 hip loaded calf raise – 15 reps
A2 seated calf raise – 15 reps
A3 squatting calf raise – 15 reps
3-5 rounds, 60 seconds rest between rounds
A1 banded feet elevated pushups – 10-12 reps
A2 banded pushups – 10-12 reps
A3 feet elevated pushups – AMRAP
A4 pushups – AMRAP
A5 kneeling pushups – AMRAP
2-3 rounds, 60 seconds between rounds
*AMRAP = as many reps as possible
A1 rope pull over – 10-15 reps*
A2 rope high row – 10-15 reps**
A3 rope kneeling down-over* – AMRAP
2-3 rounds, 60 seconds between rounds
*to failure
**stay 1-2 reps short of failure
*But seriously…be sure to @ me with how wide you’re looking right now, post_epic lat pump. I prescribe a sideways turn and crab-walk shuffle when you exit the gym today.
As little as possible, to produce maximum results.
Longevity (specially orthopedic). You only have so many “reps in the tank”, regardless of how perfect your approach is.
Minimize stress. Less demanding on recovery.
Less caloric demands to accomplish the goal (especially important for hard gainers, people that hate eating, and those further along the training journey)
Always keep the idea of somewhere to go from here (save some bullets, don’t shoot them all at once)
As much as needed to mentally/physically feel ready for a high level of output, while doing your best to mitigate the risk for injury
Top/working sets are game day, this is your practice, rehearsal and inventory
Also, attempt to accumulate as little fatigue as possible to prevent taking away from top/working sets
I never list the number of warmup sets for a workout. Use the amount that works best for you.
