HYPERTROPY

M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Hips/Glutes/Calves Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. 1 Leg Standing Leg Curls 5 6-12* 30X0 30
B. Stiff Legged DB Deadlifts w/Toes Elevated 4 12-15 30X0 60
C. Lying Leg Curls w/ Flat Back 4 8** 30X0 45
D. Leg Press - Wide Stance & Toes out w/ Inward Intention 4 15 3010 45
E. Back Extensions w/ Forward Pelvis Intention 5 15 30X0 45
F. Seated Calf Raises 5 15 2010 45
G. Donkey Calf Raises 5 10 20X0 45
*Start upright for at least 6 reps and then lean forward for another 6 reps max. On the last set you’ll do a drop set during a triple strip-set. Be sure to watch the
workout videos to understand the technique.
**For the last two sets, add an extended drop-set by lengthening your hams. Be sure to watch the workout videos to understand the technique.
Total Workout Time = 33 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Back Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. ¾ Deficit Deadlifts 5 8 30X0 90
B. Wide Grip Pull Ups 6 6 30X0 30
C. Bent Over Overhand Barbell Rows 4 12 3010 60
D. Overhand Seated Row 4 4 10/0X0 45
E. 1 Arm DB Rows 1 8-8-8-8* 3010 -
*Hit 8-10 reps on the weak side first and alternate sides until you do a total of 4 sets without any rest from going from side to side.
Total Workout Time = 35 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Quads Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. 1 Leg Leg Extensions 4 15 4010 0
B. Bulgarian Split Squat 4 15 4010 45
C. Leg Press 8 8* 3010 60
D. Front Drop Lunges** 4 6 10x0 45
E. Heels Elevated DB Squats 3 20 20x0 45
*NOS baby! Aim for 5-8 reps on each drop set. Do a total of 4 drop sets. Yaah buddy!
**Start with a 4-6 inch platform and increase as appropriate.
Total Workout Time = 46 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Chest Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. Flat DB Flys 3 15 3010 45
B. Flat Barbell Press 6 10 3010 60
C. Machine Chest Flys 3 12 3010 45
D. Incline DB Press w/Neutral Grip 4 10 3010 60
E. Incline Cable Flys 3 15 3010 45
Total Workout Time = 33 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Shoulders Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. Side Leaning DB Raises 4 12 3010 30
B. 1-Arm Cable Lateral Raises 4 12 3010 30
C1. Incline DB Front Raises 3 12 3010 0
C2. Bent Over DB Lateral Raises 3 15 3010 60
D. Prone Incline DB Presses* 3 20 3010 30
E. Machine Shoulder Press 3 8-8-8 3010 60
*Start at 60 Degree Incline and progress to a 45 Degree Inline
Total Workout Time = 32 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 4/MONTH 4 WORKOUT JOURNAL

Date: Week: Biceps and Triceps Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/ Weight/ Weight/ Weight/
Reps Reps Reps Reps
A. 1-Arm Incline Cable Curl 3 8 4010 0
B. Overhand Cable Pressdowns 3 8 4010 60
C1. Forward Lean Barbell Curls 3 10 4010 0
C2. Straight Bar Skull Crushers 3 10 4010 60
D1. DB Preacher Curl with Supination 3 12 3010 0
D2. Leaning Overhead 1-Arm Extension 3 12 3010 60
E1. Machine Preacher Curls 3 15 3010 0
E2. Bench Dips 3 15 3010 60
Total Workout Time = 34 minutes
Workout Comments: