A1 Incline DB press – 1 set, 5-8 reps
3 minutes rest before working set

B1 Incline clavicle DB press – 10-12 reps
B2 High Incline reverse band smith – 5-8 reps
2 sets, 90 seconds rest between superset

C1 Big arch/low decline DB press – 10-12 reps
C2 Incline reverse band smith – 8-10 reps
2 sets, 90 seconds rest between superset

D1 High to low cable fly – 12-15 reps
D2 Flat reverse band smith – 15-20 reps
1 sets, 60 seconds rest between superset

E1 Flat cable fly – 15-20 reps
E2 Flat reverse band smith – 15-20 reps
1 sets, 60 seconds rest between superset

F1 Decline cable fly – 20+ reps
F2 Flat reverse band smith – 15-20 reps
F3 Floor press – 15+ reps*
F4 Push up ladder – 25+ reps**

1 set, 60 seconds rest between superset
*total between first set and 1 drop set
**total between first set and 4 drop sets

***all sets list are working sets. Always take as many warmup sets as needed.

A1 banded bridges – 15-20 reps
A2 banded squats – 15-20 reps
A3 banded abduction – 15-20 reps
A4 banded thruster – 15-20 reps
A5 banded frog thruster – 15-20 reps
A6 thrusters – 15-20 reps
A7 frog thruster – 15-20 reps

Rinse and repeat for 1-3 sets, or until glutes are juicy.

Biceps 1:

A1 DB hammer curls – 5-8 reps
A2 DB incline spider curls – 10-12 reps
A3 DB incline curls – 10-12 reps
1-5 sets, 45 seconds rest between rounds

***sorry for the cut face at the end of the video, but it was too ugly, so the camera refused to film my face.

[video-skip-position text=”Start”]
Just wondering how you would approach training legs for someone with a ineffective ACL and damaged meniscus? I’ve previously had knee surgery which was not a 100% success 5 years ago. I’m currently looking at going under the knife again but wondered how you would approach exercise selection and anything you think could add tissue without too much tension on the areas I have problems?

[video-skip-position minute=”1″ second=”25″]
my question is about squat alternatives for building massive quads. Had knee and hip pain for along time squats are not an option. Sled pushes and pulls are going to be a big part of my up coming routine however I wanted to know your opinion on trap bar deadlifts for quad development as those don’t bother my knees. Is there much quad activation, is there a way to get more activation?

[video-skip-position minute=”2″ second=”55″]
I know you’re the hypertrophy coach not the strength coach, but I’ve had some serious problems putting any amount of weight on my top sets for barbell bench press. I’m looking to be a power lifter and compete someday, and I’ve noticed strength gains in all my lower body movements, my pulling movements, and some of my pushing movements. I try to progress the weights every day with very good execution and my numbers on bench never seem to go up. I put 5 reps on my 185 bench rep PR (which was previously 2 so now it’s 7) and I still can only put up 225×1. I know 225×1 isn’t the worst number but in comparison to 445 on deadlift and 365 on squat, I’d say it’s pretty lagging. Would you recommend to do a push pull legs, or maybe specialize in arm training (my arms are really fucking small lol) or maybe do a 8 day split like you putting legs on the back burner? I know I’m not going to be doing everything right, I just feel like I should be making more progress on my bench press than I am. Just let me know your thoughts, thanks!

[video-skip-position minute=”7″ second=”45″]
When deadlifting, as I get closer to my 1RM, I notice that I get some rounding in my shoulders and lower back, even while consciously making sure to keep my form tight. I’m wondering if this is to be expected to some extent when dealing with maximal loads, or if it’s a matter of some supporting muscles not being able to keep up. If it’s the latter, any exercises you suggest I should be doing to strengthen them? Thanks!

[video-skip-position minute=”11″ second=”39″]
I am wondering how do you transition out of context prep? Do you take a recovery phase or drop volume and increase intensity and calories to try and grow immediately?

[video-skip-position minute=”15″ second=”04″]
I’m competing in 12 weeks and have worked out I look much better holding a vacuum instead of crunching down on my abs. The problem is I can’t hold it for that long and I could probably do a better job of striking it in the first place, meaning it’s probably not pronounced enough. Any tips you could give me on working on this would be very much appreciated. Thank you

[video-skip-position minute=”17″ second=”40″]
I have a question on calves – whenever I train calves (literally all calf exercises) I feel it much more in my outer calf/shin muscles, I don’t think it is shin splints as it feels much more like muscular fatigue. Any tips on how I can get the tension/load actually going through my calves?

[video-skip-position minute=”19″ second=”55″]
Are you going to do another training program or do a similar style train with hunters program?

My main question is that I saw Marc Lobliner post on his IG that using heel elevation while squatting is “putting a bandaid on a bullet wound” Ben Pakulski commented back saying they should discuss this. What are your thoughts? I squat flat and heel elevated, personally never had a problem getting to depth but now a days I prefer heel elevated to get as much muscle involvement as I can.

[video-skip-position minute=”29″ second=”16″]
I love how you teach and your conceptual approach to training. However, in my opinion, training to failure is not an appropriate prescription for all people. I’m a great example of that. As a premed student in a high stress environment, with high cortisol, and very low normal testosterone levels, I had no way of recovering, let alone growing, from training to failure 4 times per week with very low volume. I’ve found that consistent progressive overload and stopping short of failure is better for someone like me. Is this an idea that you would agree with? And if someone is not training to failure, does that somewhat defeat the purpose of creating accommodating resistance curves?

[video-skip-position minute=”38″ second=”57″]
I wanted to know if you had to prime/activate everything just before the training session when combining say leg/shoulders or should I actvivate first my hips/legs and when I get to shoulders do the same thing?

[video-skip-position minute=”41″ second=”38″]
what’s your opinion about the v-squat machine or power squat machine (hammer strength) for quads training?

[video-skip-position text=”Start”]
Introduction

[video-skip-position minute=”1″ second=”05″]
While doing low incline DB press my left shoulder popped. Based on self diagnosis it’s the rotator cuff but minor. How long do you recommend not benching (if at all) and any exercises to strengthen the cuff?

[video-skip-position minute=”10″ second=”46″]
I was wondering if you offer one on one training to non celebrities/aspiring pro body builders? I’d love to have you massacre my legs haha. I’m sure there’s additional pricing and whatnot; I don’t mind and am willing to do whatever it takes. Thanks for all the great information and workouts. I never thought I’d make such great gains while still being natural haha

[video-skip-position minute=”13″ second=”01″]
What would be the deciding factor for if you should bulk, cut or maintain? I want to get as strong as humanly possible, but I’m not “shredded”. I wouldn’t say I’m fat or anything, but I would say I have a little excess fat all around. What would be a good protocol you’d recommend? Maybe cut and then bulk? Maybe just keep bulking? I’m not sure which would be the best plan considering I want to be extremely strong. And I’m not getting ready for a contest or prep or anything like, so would I still do a high volume workout when trying lose a little extra weight? Or keep doing low volume?

[video-skip-position minute=”22″ second=”37″]
Did the workout builder and see there are standard workouts if you click into the “push, pull” etc. Do you recommend we just pull workouts from your videos (daily workout for example)? Or just continue to do the same workout each chest, back & leg day?

[video-skip-position minute=”23″ second=”38″]
when taking into account strength & resistance curves, your approach makes a lot of sense sequencing like so (correct me if I’m wrong)

A1 – Shortened range (activations)
B1 – Mid range overload
C1 – Lengthened range overload
And then maybe some kind of extended set off C1 or a vHit sequence
This makes sense to me for a lot of body parts, but certain exercises like leg extensions, cable flies, high cable curls etc. I struggle to see where these should be put in! Any advice on this?

[video-skip-position minute=”32″ second=”50″]
love the site and can’t thank you enough for all the knowledge / results.
I work away offshore on oil & gas rigs and some of the gyms out there don’t have a cable machine.
You spoke about making a video on demonstrating a resistance band lying Laterals in place of cables. Is this video available on the site?

Also could you give me your advice on what would be a good replacement exercise that has a profile, that will train the full ROM of the rear delts if cables or peckdecks are unavailable. You mentioned DB Rear Delt Raises will only realy train the end range?

Many thanks and your advice will be much appreciated.

[video-skip-position minute=”34″ second=”52″]
Where did you get your lat pull down attachment from?

[video-skip-position minute=”35″ second=”44″]
wanted to ask for ur opinion on db pullovers. should we keep our ribs expanded or compressed throughout the movement? i came across a post on coacheugene’s instagram and just wanted to cross refer. thanks!

A1 banded standing single leg abduction – 12 reps (each leg)
A2 banded thruster – 15 reps
A3 banded frog thruster – 15 reps
A4 banded thruster – 15 reps
A5 banded squats – 15 reps
A6 kettlebell swings – 40 reps
1-5 rounds total**

**Generally 1-3 rounds after a workout. 3-5 rounds of done on its on day as an extra glute pump session.

Delts
Back 1, Biceps
Chest, delt
Biceps and triceps 1
Legs
Back 2, chest, delt
Biceps and triceps 2

DELTS
https://https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/delts-3/
1 Rack military press
2 lying cuff laterals
3 reverse pec dec
4 DB wrist extension

Back 1, biceps
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/back-bicep-workout/
1 Deadlifts
2 single arm Nautilus pull down
3 prime extreme row
4 Tbar row (wide grip)
5 single arm DB preacher

Chest, rear delt
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/chest-rear-delts/
1 Incline DB press
2 high incline reverse band smith
3 Seated roller flys
4 reverse pec dec

Biceps and triceps 1
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/arms-workout/
1 single arm DB preacher
2 swiss bar close grip chains
3 single are t-bench hammer curls (sub with standing or preacher bench)
4 single arm or cross cable extensions
5 pronation/supination (club/bowling pin)
6 DB wrist curls

Legs
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/legs-3/
1 seated leg curls
2 heel elevated squat (front currently – rotate with SS bar)
3 lying legs curls
4 hacks
5 walking lunges/prowler

Back 2, Chest, delt
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/back-workout-032019/
1 Prime rows
2a pull-ups or 2 arm machine pull down
2b nautilus chest press
3 t-bar row (wide grip)
4 Y cuff laterals raises
5 DB wrist extension

Biceps and Triceps 2
https://www.hypertrophycoach.com/hypertrophy-w-o-t-d/arms-4/
1 single arm DB t-bench (sun with preacher bench)
2 chain dips
3 incline cable curls
4 cable cross extension floor
5 pronation/supination (club/bowling pin)
6 DB wrist curls

*add in off days as needed

**The volume (number of working sets) is listed within each workout. AS ALWAYS adjust as needed. I’m an advocate of trying to get more from less, but if you feel like you NEED more volume, your recovery is awesome, just add more.

***Add calves as needed. If they are a priority, add them at the start of any session, at least 2-3 days a week. Search “best calf workout” on the site. That’s the one I do 90% of the time.

Legs and push

CPrep

A1 banded rack deadlifts – 8-10 reps
3-5 sets, 90 seconds between sets

B1 Front squats – 5-6 reps
B2 DB laterals – 10-12 reps
3-5 sets, 1 minute rest between rounds

C1 DB leg curls – 6-10 reps
C2 Close grip push-ups – 10-15 reps
*C3 overhead DB extension – 8-20 reps
3 sets, 1 minute rest between rounds
*only on the 3rd round do I add one set of the overhead extension to finish. Add 1-2 drop sets, totaling close to 20 reps

D1 banded kneeling squats – 15-20 reps
D2 banded abduction – 15-20 reps
D3 banded Bridges – 15-20 reps
D4 banded squats – 15-20 reps
D5 banded abductors – 15-20 reps
D6 banded thrusters – 15-20 reps
D7 banded prone abduction – 15-20 reps
D8 frog thrusters – 15-20 reps
1-3 sets, 1 minute rest between giant set