Breaking Muscle Hypertrophy Program PDF
Breaking Muscle Hypertrophy Program PDF
John Rusin
Contributor
EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical
therapist and coach. His vision and knowledge brings together highperformance strength and hypertrophy programming with cutting-edge,
pain-free training methodology. With more than a decade of high level
training experience and advanced degrees in both exercise science and
physical therapy, Dr. Rusin develops performance, regeneration, and
aesthetics programs for all his clients using the same care and focus as
he does when programming for some of the worlds best power athletes,
NFL and MLB athletes, competitive powerlifters, and bodybuilders.
My name is Dr. John Rusin. Let me welcome you to the next twelve weeks
of your training. Dont be fooled by the name, this is not your average
hypertrophy program. During this three-month program, I will personally
take you step by step into building up your lean muscle mass, one
custom-built training session at a time.
The Goal:
Our primary goal in this program is to pack some muscle armor onto
your frame.We'll do it with intelligently designed programming that will
yield next-level leanness and functional strength.
What good is adding muscle if you cant use it or if you spend your days
in pain?
The Schedule:
This program is designed around four heavy training days per week,
broken down intoupper and lower body splits. Within the six two-week
phases are strategically placed regeneration weeks. By using using
variations of the big movements, we'll keep you fresh and peaking at just
the right time.
Sunday - off
A Note on Notation:
Set notation: sets x reps @ rest, in seconds
Superset notation: When you see an a., b., etc., do these as supersets.
Unlike many supersets you may have done in the past, you still take the
programmed rest period between opposing movements.
So this:
1. machine hamstring curl 3x10@30 (2 ramp up sets)
2. back squat 5x6@60 (3 ramp up sets)
3. reverse lunge 4x8@60 (2 ramp up sets)
4. barbell RDL 3x10@45 (1 ramp up set)
4a. leg extension 4x20@30 (1 ramp up set)
4b. leg curl 4x20@30 (1 ramp up set)
5. standing calf raises 3x30@45 (1 ramp up set)
Means you do this:
1. 2 ramp up sets and 3 work sets of 10 reps machine hamstring curls,
resting 30 seconds after each set
2. 3 ramp up sets and 5 work sets of 6 reps back squats, resting 60
seconds after each set
3. 2 ramp up sets and 4 sets of 8 reps reverse lunges, resting 60 seconds
after each set
4. 1 ramp up set and 3 work sets of 10 reps barbell Romanian deadlift,
resting 45 seconds after each set
4a. 1 ramp up set of 20 reps leg extensions, rest 30 seconds
4b. 1 ramp up set of 20 leg curls, rest 30 seconds
Then repeat this 4 times:
Strategic Use of Variations on Big, Multi-joint Moves Allows Full Recovery and Maximum Stimulus
Equipment Needs:
This program requires some mainstream gym equipment. If you belong
to a health club or big box gym, this program will work perfectly. For
those of you who work out at home or have limited gym equipment, the
programming can be modified to your specific equipment and
needs. That is what the forum will be used for!