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Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 8 - Day 1 - Chest & Back

This document outlines a 4-day functional hypertrophy workout program focusing on chest and back (Day 1), legs (Day 2), and arms and shoulders (Day 4). Each workout consists of 4 exercises (A1-A4) followed by 2 myometric exercises (B1-B2). Exercises are prescribed with sets, reps, tempo, and rest between sets to target muscle growth through functional patterns over 4 weeks.

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Louis Trần
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163 views

Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 8 - Day 1 - Chest & Back

This document outlines a 4-day functional hypertrophy workout program focusing on chest and back (Day 1), legs (Day 2), and arms and shoulders (Day 4). Each workout consists of 4 exercises (A1-A4) followed by 2 myometric exercises (B1-B2). Exercises are prescribed with sets, reps, tempo, and rest between sets to target muscle growth through functional patterns over 4 weeks.

Uploaded by

Louis Trần
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Functional

Hypertrophy - Phase 8 - Day 1 - Chest & Back


Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – BENCH PRESS 30º INCLINE STD BB MID GRIP 1 5 3-5 40X0 10
2 5 3-5 40X0 10
3 5 3-5 40X0 10
4 5 3-5 40X0 10
A2 – BENCH PRESS 30º INCLINE THICK DB PRONATING GRIP 1 5 6-8 4010 120
2 5 6-8 4010 120
3 5 6-8 4010 120
4 5 6-8 4010 120
A3 – PULL-UPS STD BAR REGULAR GRIP 1 5 3-5 3110 10
2 5 3-5 3110 10
3 5 3-5 3110 10
4 5 3-5 3110 10
A4 – CHIN-UPS STD BAR REGULAR 1 5 6-8 3110 120
2 5 6-8 3110 120
3 5 6-8 3110 120
4 5 6-8 3110 120

B1 – BENCH PRESS 30º INCLINE STD BB MID GRIP 1 ¼ BOTTOM 1 4 8-10 3011 60
2 4 8-10 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60
B2 – PULL-UPS STD BAR PRONATED REGULAR 1 ¼ BOTTOM 1 4 8-10 3110 60
2 4 8-10 3110 60
3 4 8-10 3110 60
4 4 8-10 3110 60
Functional Hypertrophy - Phase 8 - Day 2 - Legs
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – QUAD SQUATS BACK BB NORMAL 1 5 3-5 4010 10
2 5 3-5 4010 10
3 5 3-5 4010 10
4 5 3-5 4010 10
A2 – TRAP BAR DEADLIFT, HIGH HANDLES 1 5 6-8 4010 120
2 5 6-8 4010 120
3 5 6-8 4010 120
4 5 6-8 4010 120
A3 – ATLANTIS LYING LEG CURL FEET NEUTRAL DORSIFLEXED 1 5 3-5 4010 10
2 5 3-5 4010 10
3 5 3-5 4010 10
4 5 3-5 4010 10
A4 – ATLANTIS LYING LEG CURL FOOT INWARD PLANTARFLEXED 1 5 6-8 4010 120
2 5 6-8 4010 120
3 5 6-8 4010 120
4 5 6-8 4010 120

B1 – SQUAT BACK BB HEELS ELEVATED NORMAL 1 ¼ BOTTOM 1 4 8-10 3010 60


2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60
B2 – ATLANTIS LYING LEG CURL FOOT NEUTRAL PLANTARFLEXED, 1 ¼ BOTTOM 1 4 8-10 3010 60
2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60
Functional Hypertrophy - Phase 8 - Day 4 - Arms & Shoulders
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – SCOTT CURLS SEATED 45º THICK EZ BAR MID SUPINATED GRIP 1 5 3-5 3110 120
2 5 3-5 3110 120
3 5 3-5 3110 120
4 5 3-5 3110 120
A2 – SCOTT CURLS SEATED 45º THICK DB ZOTTMAN 1 5 6-8 3110 90
2 5 6-8 3110 90
3 5 6-8 3110 90
4 5 6-8 3110 90
A3 – FLOOR PRESS STD. BB CLOSE GRIP 1 5 3-5 31X0 120
2 5 3-5 31X0 120
3 5 3-5 31X0 120
4 5 3-5 31X0 120
A4 – TRICEPS EXTENSIONS 30º INCLINE THICK DR. TOM BAR 1 5 6-8 3110 90
2 5 6-8 3110 90
3 5 6-8 3110 90
4 5 6-8 3110 90

B1 – SCOTT CURLS SEATED 45º THICK EZ BAR MID SUPINATED GRIP MYOMETRIC 1 4 8-10 3010 60
2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60
B2 – TRICEPS EXTENSIONS 30º INCLINE THICK DR. TOM BAR MYOMETRIC 1 4 8-10 3010 60
2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60

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