ACCELERATED

HYPERTROPHY
VOL. 27
2S 0U 1M7M E R 2020

BY ELEONORA DOBRININA
ABOUT THIS WORKOUT
In the Phase 1, you’ll use Post-Fatigue and Tempo Contrast

methods for shocking your muscles into growing. Each

exercise was carefully selected to ensure growth in the

fastest time possible.

Phase 2 will focus on Muscular Density. Large muscles

aren’t as impressive as large, DENSE muscles! By focusing

on specific rep ranges and techniques, you’ll ensure you’re

targeting the proper muscle fibers for rapid muscle growth

and density.

Includes supplement list.

Designed by Eleonora Dobrinina

IFBB Pro athlete
[email protected]
COPYRIGHT © 2015 - 2020 ELEONORA DOBRININA. ALL RIGHTS RESERVED
IMPORTANT NOTICE
You should always consult your physician or other

healthcare provider before changing your diet or starting

an exercise program.
GLOSSARY
TEMPOS, TERMS AND
ABBREVIATIONS
SUMMER 2020

BY ELEONORA DOBRININA
TEMPO EXPLANATION
First Digit: refers to the lowering or eccentric phase of the lift. For exam-

ple, with a Barbell Curl exercise performed with a 4010 tempo, you’d

lower the barbell in 4 seconds.

Second Digit: refers to the length of time spent at the bottom position of

the lift. This is the point that the lift transitions from the lowering to

returning to the starting position. For example, with the Curl, you’d lower

to the bottom position and immediately begin lifting to the start position.

Third Digit: refers to ascending or concentric phase of the lift. This is the

amount of time it takes you to get to the top of the lift. For example, with

the Curl, you’d rise to the starting position in 1 second. Make note that due

to fatigue, the concentric tempo might exceed 1 second, which is accept-

able as long as you attempt to move the barbell/DB as fast as possible.

Fourth Digit: refers to the length of time you should pause at the top of the

lift. For example, with the Curl, you wouldn’t pause at the top before low-

ering for the next rep.

TERMS & ABBREVIATIONS
AMRAP: abbreviation that means "As Many Reps As Possible," meaning to

do a circuit of exercises as many times as possible within a specific

period of time.

BB: barbell.

DB: dumbbell.

FT: fast tempo.

REP: repetition.

RPE: abbreviation of “Rating of Perceived Effort”.

10: Max effort Activity – completely out of breath and unable to speak

9: Very Hard Activity – difficult to breath and can speak 1-2 words

7-8: Vigorous Activity – short of breath and can speak 1-2 sentences

4-6: Moderate Activity – can hold a short conversation

2-3: Light Activity – light exertion, comfortable pace used for warming

/cooling down

1: Very Light Activity – no exertion

SSC: short for “Steady State Cardio”. Is simply a cardio workout that is a

continuous, steady effort, as opposed to an interval cardio workout where

you vary your energy output. Any cardiovascular/aerobic activity that is

sustained for an extended time (usually starting at about 10 to 15 minutes

for beginners and 20 to 90 minutes for more fit athletes) at a fixed intensi-

ty qualifies as steady state training.

PROGRAM A
SUMMER 2020

BY ELEONORA DOBRININA
CHEST & BACK (HORIZONTAL)
A1. Wide Grip Low Incline BB Bench Press
Rest 75 seconds

A2. T-Bar Row

Rest 90 seconds

Set 1: 12 reps, lower weight in 3 seconds

Set 2: 10 reps, lower weight in 4 seconds
Set 3: 8 reps, lower weight in 5 seconds
Set 4: 12 reps, lower weight in 2 seconds

B1. Decline DB Neutral Bench Press

Rest 45 seconds

B2. DB Rear Swings

Rest 90 seconds

Decline DB Neutral Bench Press

Set 1: 10 reps, pause 3 seconds at bottom position
Set 2: 8 reps, pause 3 seconds at bottom position
Set 3: 8 reps, no pause at bottom position

DB Swings
Set 1: 20 reps
Set 2: 15 reps
Set 3: 10 reps

C1. Cable Crossover Low to High

Rest 45 seconds

C2. Seated Row Neutral Grip

Rest 90 seconds

Cable Crossover Low to High

Sets 1 - 3: 10 reps, squeeze at top for 1 second

Seated Row
Sets 1 - 3: 10 reps, squeeze neutral handle against
stomach for 1 second
PROGRAM B
SUMMER 2020

BY ELEONORA DOBRININA
LOWER BODY
A1. Leg Extension
10 reps 2010 tempo Rest 30 seconds

A2. BB Narrow Stance Squat

PERFORM 3 SETS
10 reps 2010 tempo Rest 30 seconds

A3. Petersen Split Squat

10 reps per leg 2010 tempo Rest 100 - 120 seconds

B1. Lying Leg Extension

10 reps 2010 tempo Rest 30 seconds

B2. Wide Stance Feet High on Platform Leg Press

PERFORM 3 SETS
12 reps 2010 tempo Rest 30 seconds

B3. Lying Extension

8 reps per leg 4010 tempo Rest 100 - 120 seconds

C1. BB Hack Squat

12 - 15 reps 2010 tempo Rest 45 seconds
PERFORM 3 SETS
C2. DB RDL
12 - 15 reps 2010 tempo Rest 90 seconds
PROGRAM C
SUMMER 2020

BY ELEONORA DOBRININA
ARMS & CALVES
A1. BB Curls Wrist Curled Backwards
3010 tempo Rest 45 seconds

A2. Hairline Press

2010 tempo Rest 90 - 100 seconds

BB Curls Wrist Curled Backwards

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 12 reps

Hairline Press
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 reps

B1. Seated Commerford Curl

10 reps 2010 tempo Rest 30 seconds

B2. Rope Handle Triceps Overhead Extension

10 reps 2010 tempo Rest 30 seconds
PERFORM 3 SETS
B3. Seated Hammer Curls
AMRAP* FT Rest 30 seconds

B4. Rope Handle Lean Forward Overhead Extension

AMRAP** FT Rest 90 - 100 seconds

C. Standing Calf Raise

8 reps 2010 tempo Rest 30 seconds PERFORM 6 SETS

* Use same weight as B1

** Use same weight as B2
D. Seated Calf Raise
10 reps 2010 tempo Rest 30 seconds PERFORM 6 SETS
PROGRAM D
SUMMER 2020

BY ELEONORA DOBRININA
SHOULDERS & BACK (VERTICAL)
A1. Ahrens Press
12 reps 2010 tempo Rest 60 seconds
PERFORM 4 SETS
A2. Arnold Press
3010 tempo Rest 90 seconds

B1. Wide Grip Pulldown

12 reps 3010 tempo Rest 60 seconds
PERFORM 4 SETS
B2. J Pulldown
12 reps 3010 tempo Rest 90 seconds

C1. Pulldown Palms Face You

10 rest - pause Rest 45 seconds

C2. Seated DB Lateral Raise

10 rest - pause Rest 90 seconds PERFORM 3 SETS

Step 1: Perform 10 rep to failure

Step 2: Rest 20 seconds
Step 3: Perform AMRAP with the same weight
TRAINING SPLIT
Due to the high volume of work performed in each workout, it’s important
that you maximize recovery. Aim for at least 7 hours of sleep nightly.

If possible, take 20-30 minute naps when possible, especially on your

days off.

The body-part split utilized allows you to customize the program

according to your weaknesses. If your pecs are a weak point, you can
train them first in the week, when your muscles and nervous system are
recovered from your off days.

HERE’S A RECOMMENDED TRAINING PLAN:

OPTION 1
Day 1: Program A Chest & Back
Day 2: Program B Lower Body
Day 3: Off
Day 4: Program C Arms & Calves
Day 5: Program D Shoulders & Back
Day 6 & 7: Off

Continue cycling through the programs for 4 weeks.

You can customize your own training split, but keep the following in mind:
Avoid training 2 Upper Body Days in row.

If training 3 days in a row, ensure you make the Arms program the second
workout. For example:
OPTION 2
Day 1: Program B Lower Body
Day 2: Program C Arms
Day 3: Program A Chest & Back
Day 4: Off
Day 5: Program D Shoulders & Back
Day 6 & 7: Off
OPTION 3
Day 1: Program B Lower Body
Day 2: Program A Chest & Back
Day 3: Program C Arms & Calves
Day 4: Off
Day 5: Program D Shoulders & Back
Day 6 & 7: Off

Again, you can switch Upper Body programs (Chest & Back or Shoulders
& Back) according to your weakness.

If your legs are severely lacking, you can train them twice per week, while
leaving arm training out. It’s a matter of priorities.
SPECIAL PERFORMANCE
INSTRUCTIONS
STRAIGHT SET EXAMPLE
C. Standing Calf Raise
PERFORM 6 SETS
8 reps 2010 tempo Rest 30 seconds

Step 1: Perform C for 8 reps

Step 2: Rest 30 seconds

THIS IS 1 SET. COMPLETE A TOTAL OF 6 SETS.

SPECIAL PERFORMANCE
INSTRUCTIONS
SUPER SETS EXAMPLE
B1. Decline DB Neutral Bench Press
Rest 45 seconds

B2. DB Rear Swings

Rest 90 seconds

Step 1: Perform B1
Step 2: Rest 45 seconds
Step 3: Perform B2
Step 4: Rest 90 seconds

THIS IS 1 SUPER SET.

SPECIAL PERFORMANCE
INSTRUCTIONS
TRI SETS
A1. Leg Extension
10 reps 2010 tempo Rest 30 seconds

A2. BB Narrow Stance Squat PERFORM 3 SETS

10 reps 2010 tempo Rest 30 seconds

A3. Petersen Split Squat

10 reps per leg 2010 tempo Rest 100 - 120 seconds

Step 1: Perform A1 for 10 reps

Step 2: Rest 30 seconds
Step 3: Perform A2 for 10 reps
Step 4: Rest 30 seconds
Step 5: Perform A3 for 10 reps
Step 6: Rest 100 - 120 seconds

THIS IS CONSIDERED 1 TRI SET. PERFORM A TOTAL OF 3 TRI SETS.

SPECIAL PERFORMANCE
INSTRUCTIONS
GIANT SET
B1. Seated Commerford Curl
10 reps 2010 tempo Rest 30 seconds

B2. Rope Handle Triceps Overhead Extension

10 reps 2010 tempo Rest 30 seconds
PERFORM 3 SETS
B3. Seated Hammer Curls
AMRAP* FT Rest 30 seconds

B4. Rope Handle Lean Forward Overhead Extension

AMRAP** FT Rest 90 - 100 seconds

Step 1: Perform B1
Step 2: Rest 30 seconds
Step 3: Perform B2
Step 4: Rest 30 seconds
Step 5: Perform B3 for 10 reps
Step 6: Rest 30 seconds
Step 7: Perform B4
Step 8: Rest 90 - 100 seconds

THIS IS CONSIDERED 1 GIANT SET.

APENDIX A
VIDEO LINK
LIBRARY
SUMMER 2020

BY ELEONORA DOBRININA
AHRENS ARNOLD
PRESS PRESS

J PULLDOWN DB NEUTRAL
BENCH PRESS

DB CABLE
REAR SWINGS CROSSOVER

PETERSEN BB HEELS ELEVATED

SPLIT SQUAT HACK SQUAT

DB RDL BB CURL WRIST

CURLED BACKWARDS

HAIRLINE SEATED COMMERFORD

PRESS CURL

HAMMER OVERHEAD
CURL TRICEPS EXTENSION
LEANING FORWARD
OVERHEAD EXTENSION
Keep the pulley low to the ground as regular Overhead Triceps Extension and lean
forward at the waist.
APENDIX B
THE
SUPPLEMENTS
SUMMER 2020

BY ELEONORA DOBRININA
PRE-WORKOUT SUPPLEMENTS
30 MINUTES PRIOR TO TRAINING
BETA ALANINE: 2 grams
CITRULLINE: 5 grams

Beta Alanine may cause a skin tingling sensation, in which case, you should reduce the
dosage. If you need an extra kick to the brain and nervous system, try a can of SPIKE
Shooter Energy Drink.
If caffeine is an issue, try a serving of Power Drive.

WORKOUT SUPPLEMENTS
WHEY PROTEIN ISOLATE: 25 grams
DEXTROSE: 30 grams

POST-WORKOUT SUPPLEMENTS
IMMEDIATELY AFTER TRAINING
WHEY AND CASEINE PROTEIN: 25 grams total
DEXTROSE: 30 grams
L - THEANINE: 150 - 200 mg
VITAMIN C BUFFERED: 250 - 500 mg
BETA ALANINE: 1 gram
CREATINE MONOHYDRATE: 3 grams
PHOSPHATIDYLSERINE: 400 mg
LIQUID REISHI EXTRACT: 1 dropper

In place of the Whey and Dextrose, you can take a serving of Surge Recovery from
Biotest.

SUPPLEMENTS TAKEN WITH MEALS

VITAMIN D3: 1,000 IU x 1 time daily
FISH OIL: 1 capsule x 3 times daily
MAGNESIUM: 150 mg x 3 times daily
ZINC: 30 mg x 2 times daily

SURGE RECOVERY, SPIKE AND POWER DRIVE CAN BE PURCHASED AT

https://biotest.t-nation.com
I know you’ll LOVE these workouts, as they are some of my

favorites! Please make certain to take before and after

photos, I want to see all your gains!!!!!!!

And please remember to use a weight that is challenging

for the reps used in the workouts! And please make sure

you use tempo!! Every part of this program, from reps to

tempo and from rest periods to the number of sets, is

designed to give you max results in the shortest time.

ENJOY!

LIFT HARD!

Eleonora