Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
108 views3 pages

Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 5 - Day 1 - Chest & Back

This workout program outlines a 4-week functional hypertrophy routine split into chest & back, legs, and arms & shoulders days. Each day focuses on compound exercises performed for 4 sets of 4-7 reps, followed by 2 isolation exercises for each muscle group performed for 3-5 sets of 10-20 reps. Rest periods between sets are 90-120 seconds. The goal is to progressively overload the muscles through increasing weight and decreasing rest periods over the 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.
Available Formats
Download as PDF, TXT or read online on Scribd
108 views3 pages

Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 5 - Day 1 - Chest & Back

This workout program outlines a 4-week functional hypertrophy routine split into chest & back, legs, and arms & shoulders days. Each day focuses on compound exercises performed for 4 sets of 4-7 reps, followed by 2 isolation exercises for each muscle group performed for 3-5 sets of 10-20 reps. Rest periods between sets are 90-120 seconds. The goal is to progressively overload the muscles through increasing weight and decreasing rest periods over the 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.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Functional Hypertrophy - Phase 5 - Day 1 - Chest & Back

Exercise Week Sets Reps Tempo Rest W/R W/R W/R


A1 – BENCH PRESS, STD. MEDIUM GRIP, 30º INCLINE 1 5 4+2+2 4010 120
2 5 4+2+2 4010 120
3 5 4+2+2 4010 120
4 5 4+2+2 4010 120
A2 – CABLE ROW, SEATED, PARALLEL STD. GRIP 1 5 4+2+2 3011 120
2 5 4+2+2 3011 120
3 5 4+2+2 3011 120
4 5 4+2+2 3011 120

B1 – CHEST PRESS, W/ THICK DUMBBELL, 30º INCLINE, PRONATING GRIP 1 4 5-7 4010 90
2 4 5-7 4010 90
3 4 5-7 4010 90
4 4 5-7 4010 90
B2 – ROWS PRONE ON 45˚ INCLINE BENCH, THICK BB PRONATED GRIP 1 4 5-7 3011 90
2 4 5-7 3011 90
3 4 5-7 3011 90
4 4 5-7 3011 90

C – FACE PULL, SEATED, SUPINATED GRIP 1 3 15-20 2011 60


2 3 15-20 2011 60
3 3 15-20 2011 60
4 3 15-20 2011 60
Functional Hypertrophy - Phase 5 - Day 2 - Legs
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – BACK SQUAT, MEDIUM STANCE, LOW HEELS ELEVATION 1 5 4+2+2 4010 120
2 5 4+2+2 4010 120
3 5 4+2+2 4010 120
4 5 4+2+2 4010 120
A2 – LEG CURLS, PRONE, FEET NEUTRAL, DORSIFLEXED 1 5 4+2+2 4010 120
2 5 4+2+2 4010 120
3 5 4+2+2 4010 120
4 5 4+2+2 4010 120

B1 – BACK SQUAT, NARROW STANCE, LOW HEELS ELEVATION 1 4 5-7 4010 90


2 4 5-7 4010 90
3 4 5-7 4010 90
4 4 5-7 4010 90
B2 - LEG CURL PRONE, UNILATERAL, FOOT INWARD, DORSIFLEXED 1 4 5-7 4010 90
2 4 5-7 4010 90
3 4 5-7 4010 90
4 4 5-7 4010 90

C – STANDING MACHINE CALF RAISES, MEDIUM STANCE, FEET NEUTRAL 1 4 20 2010 60


2 4 20 2010 60
3 4 20 2010 60
4 4 20 2010 60
Functional Hypertrophy - Phase 5 - Day 4 - Arms & Shoulders
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 - BICEPS CURL W/BARBELL, STANDING, THICK NARROW SUPINATED GRIP 1 5 4+2+2 3010 120
2 5 4+2+2 3010 120
3 5 4+2+2 3010 120
4 5 4+2+2 3010 120
A2 – BENCH PRESS, CLOSE-GRIP, FLAT 1 5 4+2+2 4010 120
2 5 4+2+2 4010 120
3 5 4+2+2 4010 120
4 5 4+2+2 4010 120

B1 - SCOTT CURL W/BARBELL, SEATED, WIDE SUPINATED GRIP 1 4 5-7 3110 90


2 4 5-7 3110 90
3 4 5-7 3110 90
4 4 5-7 3110 90
B2 – TRICEPS EXT, W/ STRAIGHT BAR, SEATED 45º INCLINE STD GRIP 1 4 5-7 3011 90
2 4 5-7 3011 90
3 4 5-7 3011 90
4 4 5-7 3011 90

C – LATERAL RAISE, W/DUMBBELLS, SEATED 1 3 10-12 2011 60


2 3 10-12 2011 60
3 3 10-12 2011 60
4 3 10-12 2011 60

You might also like