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
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
low incline DB press
Sets 2Reps 5-8Rest 2-3 minutes
B1
roller cable fly
Sets 3Reps 8-10Rest 2-3 minutes
C1
machine shoulder press
Sets 2Reps 5-8Rest 2-3 minutes
D1
delt cable y-raise
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
cable rear delts
Sets 2Reps 8-12Rest 2-3 minutes
F1
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 Delt Death
Complete as giant set
A1
cable rear delt
Sets 3Reps 15-20Rest 0
A2
EZ bar incline front raise
Sets 3Reps 15-20Rest 0
A3
face pull
Sets 3Reps 20+Rest 0
Joe Bennett - HypertrophyCoach
Your Free Arms Workout
ARMageddon
This is an intermediate to advanced program with an arm focus. If you want arms like Phil Heath…well, get his parents and his genetics, cause that’s likely what it will take… But, if you want YOUR arms to be as big as they can be – this program is for you! 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” movements…while progressing to some brutally dense bodybuilding style volume towards the end of the program. If your ready to start busting sleeve (and not just because you keep buying schmedium shirts), this is your program.
Here are your workout videos
A1
Close-grip Swiss bar press (with chains)*
Sets 2Reps 5-8Rest 2-3 minutes
*A1 and A2 are superset
A2
Single-Arm DB preacher curls*
Sets 2Reps 6-8Rest 2-3 minutes
*A1 and A2 are superset
B1
Cross cable triceps extensions**
Sets 3Reps 8-10Rest 2-3 minutes
***Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
B2
dumbbell hammer curls**
Sets 3Reps 6-8Rest 2-3 minutes
***Double Drop set on this last set. (First set will be in the prescribed 10-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work The Arm Abomination Giant Set
Complete as giant set
A1
floor swiss bar extension
Sets 3Reps 10-15Rest 45 seconds
A2
floor swiss bar throat extension
Sets 3Reps 10-15Rest 45 seconds
A3
rope overhead extension
Sets 3Reps 10-15Rest 45 seconds
A4
high supinating cable curls
Sets 3Reps 10-15Rest 45 seconds
A5
incline pronating curls
Sets 3Reps 10-15Rest 45 seconds
A6
iso stretch
Sets 3Reps 30 secondsRest 45 seconds
Joe Bennett - HypertrophyCoach
Your Free Push Workout
ARMageddon
This is an intermediate to advanced program with an arm focus. If you want arms like Phil Heath…well, get his parents and his genetics, cause that’s likely what it will take…
But, if you want YOUR arms to be as big as they can be – this program is for you! 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” movements…
while progressing to some brutally dense bodybuilding style volume towards the end of the program. If your ready to start busting sleeve (and not just because you keep buying schmedium shirts), 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
reverse pec
Sets 2Reps 8-10Rest 2-3 minutes
F1
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 Triceps Death Ladder
Complete as giant set
A1
banded smith extension/press
Sets 3Reps 10Rest
A2
body weight smith extensions
Sets 3Reps 5-10Rest
