Functional Hypertrophy - Phase 3 - Day 1 - Chest & Back

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

A1 – CHEST DIP, MID GRIP 1 6 2-4 3010 120
2 6 2-4 3010 120
3 6 2-4 3010 120
4 4 2-4 3010 120
A2 – PULL-UPS ON RINGS, SEMI-SUPINATED GRIP 1 6 2-4 3011 90
2 6 2-4 3011 90
3 6 2-4 3011 90
4 4 2-4 3011 90

B1 – CHEST PRESS, W/BARBELL, 45º INCLINE 1 6 2-4 4010 90

2 6 2-4 4010 90
3 6 2-4 4010 90
4 4 2-4 4010 90
B2 – ROW, W/EZ BAR, BENT-OVER, MID GRIP 1 6 2-4 3011 90
2 6 2-4 3011 90
3 6 2-4 3011 90
4 4 2-4 3011 90
 Functional Hypertrophy - Phase 3 - Day 2 - Legs
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – FRONT SQUAT, FEET ELEVATED, MID STANCE 1 6 2-4 4010 120
2 6 2-4 4010 120
3 6 2-4 4010 120
4 4 2-4 4010 120
A2 – LEG CURL PRONE FEET NEUTRAL PLANTAR-FLEXED 1 6 2-4 3010 120
2 6 2-4 3010 120
3 6 2-4 3010 120
4 4 2-4 3010 120

B1 – FRONT SQUAT, FEET FLAT, NARROW STANCE 1 6 2-4 4010 120

2 6 2-4 4010 120
3 6 2-4 4010 120
4 4 2-4 4010 120
B2 - LEG CURL PRONE FEET OUTWARD DORSI-FLEXED 1 6 2-4 3010 120
2 6 2-4 3010 120
3 6 2-4 3010 120
4 4 2-4 3010 120
 Functional Hypertrophy - Phase 3 - Day 3 - Arms & Shoulders
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – CHIN-UP, CLOSE SUPINATED GRIP 1 6 2-4 3110 120
2 6 2-4 3110 120
3 6 2-4 3110 120
4 4 2-4 3110 120
A2 – BENCH PRESS, CLOSE-GRIP, INCLINE 45º 1 6 2-4 3011 120
2 6 2-4 3011 120
3 6 2-4 3011 120
4 4 2-4 3011 120

B1 –BICEPS CURLS W/EZ BAR, STANDING, REVERSE NARROW GRIP 1 6 2-4 3110 120
2 6 2-4 3110 120
3 6 2-4 3110 120
4 4 2-4 3110 120
B2 - TRICEPS EXTENSIONS, W/ EZ BAR, SEATED, OVERHEAD NARROW GR 1 6 2-4 3011 120
2 6 2-4 3011 120
3 6 2-4 3011 120
4 4 2-4 3011 120

C - EXTERNAL ROTATION, W/DUMBBELL, ELBOW ON KNEE 1 4 8-10 3010 60

2 4 8-10 3010 60
3 4 8-10 3010 60
4 3 8-10 3010 60