Joe Bennett - HypertrophyCoach

Your Free Push Workout

The Anti-Flamingo

This is an intermediate to advanced program with a lower body focus. If you want some BIG A$$ legs…this program is for you. Not just big quads, but huge glorious glutes, hanging hams, and colossal calves…I got you! There are two separate lower body days, one with more quad focus, the other with more posterior chain focus. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s…while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want to never fit into your current pants again, this is your program.

Here are your workout videos

A1

low incline DB press

Sets 2Reps 5-8Rest 2-3 minutes

B1

roller cable fly

Sets 3Reps 8-10Rest 2-3 minutes

C1

high incline smith press (reverse band)

Sets 2Reps 5-8Rest 2-3 minutes

D1

lying cuff lateral raises

Sets 3Reps 8-10Rest 2-3 minutes

**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop

E1

seated cable cross extension

Sets 3Reps 8-10Rest 2-3 minutes

**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)

Pump Work Boobie Burial

Complete as giant set

A1

Roller cable fly

Sets 3Reps 10-15Rest 90 seconds

A2

banded floor press

Sets 3Reps 10-12Rest 90 seconds

A3

banded floor fly

Sets 3Reps 10-12Rest 90 seconds

A4

floor press

Sets 3Reps AMRAPRest 90 seconds

90 seconds rest between rounds

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Joe Bennett - HypertrophyCoach

Your Free Upper Workout

Your Better Half

The is a nice “in the middle” program for those transitioning to from beginner to intermediate. The program alternates between upper and lower days. The higher frequency will still allow you to arguably progress at a faster rate, compared to a “bro split”, but this program also includes a bit more isolation work as arguably you may need a bit more stimulus per given body part.

Here are your workout videos

A1

Incline barbell press*

Sets 2Reps 6-8Rest 2-3 minutes

*A1 and A2 are superset

A2

neutral grip machine pull downs*

Sets 2Reps 6-8Rest 2-3 minutes

*A1 and A2 are superset

B1

flat DB press

Sets 2Reps 6-8Rest 2-3 minutes

**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)

B2

chest supported tbar rows

Sets 2Reps 6-8Rest 2-3 minutes

*B1 and B2 are superset

C1

dips (option of chains if available)

Sets 2Reps 6-8Rest 2-3 minutes

*C1 and C2 are superset

C2

DB hammers curls

Sets 2Reps 6-8Rest 2-3 minutes

*C1 and C2 are superset

D1

seated cable cross extensions

Sets 2Reps 6-8Rest 2-3 minutes

**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)

D2

single-arm DB preacher curls

Sets 2Reps 6-8Rest 2-3 minutes

*D1 and D2 are superset

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Joe Bennett - HypertrophyCoach

Your Free Push Workout

Come Here Cannonballs

This is an intermediate to advanced program with a delt focus. The program is designed to get you wide AF. Like, you’ll need to turn sideways to walk through doors wide. Like, a CRAZY v-taper wide. Like, you wanna look like a real life super hero wide. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s… while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready from some round, epic, 3-D delts… let’s go! Are you sick of being able to count your ribs better than your abs? Wouldn’t it be nice if when you walked into a roomm your chest and pecs got there a few minutes before the rest of your body? The Hypertrophy Coach app has 19 Detailed programs to get you jacked and i assure you each one is no joke!

Here are your workout videos

A1