TB Hypertrophy Strength

Pack On Muscle Mass While Gaining Efficient Strength

Inside this workout you will use the most effective and functional weight
training exercises for gaining muscle mass & strength. You will target all of
the main muscle groups to ensure you develop a balanced and functional
physique.

Beginners will start by mastering the technique with bodyweight, then with
very light weights, then incrementally add weights.

Make sure to perform 1-2 warm up sets with no weight or very light weight
before going into your workout sets.

The 7 Exercises You Will Perform:

1. Deadlift
2. Squat
3. Bench Press
4. Pull Up
5. Chin Up
6. Dip
7. Standing Overhead Press
The Foundational 7 Exercises

#1 Deadlift

Areas targeted: Butt, Thighs, Calves, Abs, Lower Back, Hips

Technique points:

● Grip the bar with hands in a pronated position (hands in the overhand
position) and slightly wider than shoulder width apart.
● Feet shoulder width apart with the bar positioned over the mid part of
the foot
● Squat down keeping normal curve in lumbar spine, chest up, head
facing forwards and shoulders over the bar
● Keep arms straight, hold scapulae down, and brace to stabilise trunk
● Commence lift by pushing through the floor with the legs and letting
hips and knees rise at the same rate, keeping bar close to shins
● When the bar clears the knees, continue to extend the legs and the
lower back until body is fully upright
● Lower the bar under control keeping lower back slightly curved and
the bar close to the body until the plates lightly touch the ground
#2 Squat

Areas targeted: Thighs, Butt, Calves, Abs, Lower Back, Hips

Technique points:
● Face the bar and hold a medium grip (wider than shoulder width apart)
● Put the bar on your upper back by dipping under the bar and lifting your
chest
● Move your feet underneath the bar and straighten your legs to unrack
the bar
● Step back with straight legs then at good squatting distance lock your
knees and hips to get ready to initiate squat
● Squat stance should have feet shoulder width apart or slightly wider
● Toes can be facing forward or slightly turned out, knees in line with your
toes
● Head and Back neutral with no excessive arching or rounding of the
back
● Take a big breath, hold it
● Slowly squat down by moving the hips back and down
● At the same time, bend your knees (making sure they do not tilt inward)
● Maintain a neutral head and back
● Make sure heels and toes stay flat on ground
● Squat down as far as you can while maintaining good form (goal hips
travel lower than your knees at the bottom of squat)
● Lift up, bring chest up, straighten the hips and knees, breathe
 ● Lock out at the top then repeat for rest of your reps
● When finished, walk the bar back to rack with straight legs

Squat Alternative - Weighted Vest Squat

Squat Alternative - Hex Bar Squat

#3 Bench Press

Areas targeted: Chest, Shoulders, Arms (triceps)

Technique points:

● Lay on your back on a bench with your feet planted on the floor
● Grip the bar approximately 2 feet apart (or at a comfortable point,
wider than shoulder width) with the arms straight above your chest
● Slowly and under control, lower the bar down to the level of your
chest
● Keep elbows tucked in, forearms vertical, and wrists neutral
● Push the bar back up, until the elbows are straight
● Keep the lower back in contact with the bench at all times
● Natural spine arch maintained throughout.

Bench Press Alternative: Weight Vest Push Up

#4 Pull Up (Weighted)

Areas targeted: Back, Arms, Abs

Technique points:

● Begin from a dead hang: arms fully extended, hands about shoulder
width apart
● (Palms facing out for pullups)
● Maintain a neutral back and head
● Elbows straight, chest up, shoulders back
● Initiate the pull by exhaling and tightening your core
● Retract your shoulders down & back with your lat muscles. Also
flexing your elbows with your biceps
● Continue to pull until arms are fully flexed, elbows tight to your sides
● Pause for a second and lower yourself slowly back down, inhaling as
you go
● Reach a dead hang position and repeat
#5 Chin Up (Weighted)

Areas targeted: Back, Arms (Biceps), Abs

Technique points:

● Begin from a dead hang: arms fully extended, hands about shoulder
width apart
● (Palms facing you for chinups)
● Maintain a neutral back and head
● Elbows straight, chest up, shoulders back
● Initiate the pull by exhaling and tightening your core
● Retract your shoulders down & back with your lat muscles. Also
flexing your elbows with your biceps
● Continue to pull until arms are fully flexed, elbows tight to your sides
● Pause for a second and lower yourself slowly back down, inhaling as
you go
● Reach a dead hang position and repeat
Pull Up/ Chin Up Alternative: Inverted Row

Pull Up/ Chin Up Alternative: Seated Cable Row

Pull Up/Chin Up Alternative: Barbell Row

#6 Dip (Weighted)

Areas targeted: Arms (triceps), Shoulders, Chest

Technique points:

● Start with hands gripping the bars close to your hips shoulder width
apart
● Arms locked out and shoulders pressed down and back (never shrug
shoulders)
● Maintain a neutral head and back
● Squeeze glutes, tighten legs and core, have legs bent at the knees
or straight
● Inhale as you lower down and lean your torso slightly forward
● Keep elbows tucked close to your body and have elbows stacked
above wrists
● Lower down until shoulders reach or slightly pass elbows
● Pause for a second and then exhale as you press down to lift back
to your starting position. Repeat for the rest of your reps
#6 Standing Overhead Press

Areas targeted: Shoulders, Arms, Chest, Abs

Technique points:

● Start with bar or dumbbells on front shoulders, feet hip width apart,
knees and hips locked
● Grip the bar or dumbbells just outside your shoulders, thumbs
wrapped around bar or dumbbells, with forearms vertical, wrists
neutral
● Maintain a neutral head and back
● Take a breath, hold, and press the bar or dumbbells in a vertical line.
● Press it directly over your head
● Lockout with your arms, holding the bar over your shoulders and
mid-foot
● Shrug your shoulders to the ceiling, pause for a second
● Lower the bar to your shoulders in a vertical line, as you exhale
● Then repeat for the rest of your reps
Overhead Press Alternatives: Handstand Push Up against wall

WORKOUT SCHEDULES

STANDARD SCHEDULE

Your goal in this standard schedule is to workout 3 Days per week with 24-48
hours of rest in between workout days. Studies have shown 3X per week to
be optimal for resistance training.

For your first week, focus on form, technique, and perform less reps or sets if
needed. Do not focus on lifting heavy or going too hard at first. Listen to your
body and gradually progress after the first week.

Perform 1-2 warm up sets with no weight or very light weight before going
into your workout sets.
STANDARD SCHEDULE WEEK 1
Day Reps Exercise Exercise Exercise #3 Exercise
#1 #2 #4

Day 4X6 Deadlift Dip Chin Up Over-Head

1 Press

Day 4X6 Squat Bench Pull Up N/A

2 Press

Day 4X6 Deadlift Dip Chin Up Over-Head

3 Press

STANDARD SCHEDULE WEEK 2

Day Reps Exercise Exercise Exercise #3 Exercise
#1 #2 #4

Day 4X6 Squat Bench Pull Up N/A

1 Press

Day 4X6 Deadlift Dip Chin Up Over-Head

2 Press

Day 4X6 Squat Bench Pull Up N/A

3 Press

Repeat for a total of 4 weeks.

EXPRESS SCHEDULE

This schedule is for you if you struggle with finding the time to workout, you
know dedicating 1 hour 3X per week is not a realistic time commitment for
you right now.
Recent studies have shown that only 1-2 workouts per week, even just 1 set
is significantly better than not working out at all. You can still see gains in
muscle mass and strength with little time commitment.

Your goal in this Express Schedule is to workout 1-2 Days per week with 48
hours or more rest in between workout days.

Again, for your first week, focus on form, technique, and perform less reps or
sets if needed. Do not focus on lifting heavy or going too hard at first. Listen
to your body and gradually progress with heavier weight after the first week.

Perform 1-2 warm up sets with no weight or very light weight before going
into your workout sets.

EXPRESS SCHEDULE WEEK 1

Day Reps Exercise Exercise Exercise Exercise Exercise Exercise

#1 #2 #3 #4 #5 #6

Day 1X6 Deadlift Bench Pull Up Over-Head Squat Dip

1 Press Press

Day 1X6 Deadlift Bench Pull Up Over-Head Squat Dip

2 Press Press

Repeat for a total of 4 weeks.

 Equipment Links
Weighted Dip Belt (can be used for weighted dips or pull ups):
https://www.amazon.com/Leather-Weightlifting-Weighted-Attachment-Adjusta
ble/dp/B01N1L4IHR/ref=pd_lpo_vtph_200_tr_img_3?_encoding=UTF8&refRI
D=18CV2QPZK28EW905FCJJ

Weighted Vest (can be used for weighted, push ups, pull ups, dips, and
squats) (Vest as shown in images & workout):
https://www.amazon.com/RUNmax-12lb-140lb-Weighted-Vest-Shoulder/dp/B
01AJ12MBE/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1499555784
&sr=1-4&keywords=weight+vest

Barbell:
https://www.amazon.com/Body-Solid-Oly-Power-Chrome/dp/B0039Z5FHQ/re
f=sr_1_8?s=sporting-goods&ie=UTF8&qid=1499555846&sr=1-8&keywords=b
arbell

Squat Rack:
https://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Dsporting
&field-keywords=squat+rack&rh=n%3A3375251%2Ck%3Asquat+rack

Power Cage (has pull up bar and bench option):

https://www.amazon.com/FITNESS-REALITY-810XLT-800lbs-Capacity/dp/B0
1N4I8FOY/ref=sr_1_fkmr0_2?s=sporting-goods&ie=UTF8&qid=1499556259
&sr=1-2-fkmr0&keywords=all+in+one+squat+rack

Hex Bar (for squat or deadlift alternative):

https://www.amazon.com/CAP-Barbell-Olympic-2-Inch-Combo/dp/B004X167
4A/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1499555972&sr=1-1&k
eywords=hex+bar

Bench Press:
https://www.amazon.com/Body-Champ-Olympic-Weight-Developer/dp/B00OJ
X93OS/ref=sr_1_21?s=sporting-goods&ie=UTF8&qid=1499556018&sr=1-21
&keywords=bench+press

Weight Plates:
https://www.amazon.com/CAP-Barbell-2-Inch-Olympic-45-Pounds/dp/B00306
YI1I/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1499556146&sr=1-2&keyw
ords=Weight+plates

Doorway Pull Up Bar:

https://www.amazon.com/Sportneer-Multi-Grip-Doorway-Trainer-Holds/dp/B0
1M3YETV5/ref=sr_1_6?s=sporting-goods&ie=UTF8&qid=1499556184&sr=1-
6&keywords=pull+up+bar

Dip Station:
https://www.amazon.com/Ultimate-Body-Press-Fitness-Station/dp/B000ICHPI
K/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1499556422&sr=1-4&keywor
ds=dip+bar

Door Way Pull Up Bar & Dip Station:

https://www.amazon.com/Shamrock-Triple-Pullup-Suspension-Door/dp/B009
3T6R4C/ref=sr_1_19?s=sporting-goods&ie=UTF8&qid=1499556422&sr=1-19
&keywords=dip+bar