CHƯƠNG TRÌNH TẬP LUYỆN

PHÁT TRIỂN SỨC MẠNH VÀ CƠ BẮP TOÀN THÂN

CHÚ TRỌNG CƠ MÔNG – THÂN DƯỚI
(Phiên bản dành cho nam giới)
 INTRODUCTION
NAME PEACHY PROGRAM - GIÁO ÁN MÔNG TRÁI ĐÀO
Date 8 Weeks
Training Level Intermediate
Total training day 5
Length of this phase 8 Weeks
Goal Enhance Lower Body's Strength and Hypertrophy - Glute Muscle Focusing
NOTE
1. Warm Up mỗi ngày :
Xoay - Làm nóng các khớp, Dynamic Stretching: Link video hướng dẫn https://www.youtube.com/watch?v=nPHfEnZD1Wk
Overhead Squat with Bodyweight : 2 x 20
Plank 2 x 30s
Side Plank 1 x 45s
Prone Extension 2 x 10 https://www.youtube.com/watch?v=cIYeKqLqVVs&t=15s
Cat Camel : 2 x 10

2. Những ngày nghỉ, khuyến khích người tập vận động các hình thức Cường độ thấp - Tần suất cao như: đi bộ ngoài trời 5,000 - 10,000 bước chân, đạp xe 10 - 20km, bơi lội...

3. Tư vấn về dinh dưỡng để đảm bảo quá trình tập tối ưu:
Macro cho nam: Protein x 2 BW, Carb x 2,5 BW, Fat x 1BW
(Ví dụ: Bạn nặng 100kg, ngày nạp 200g Đạm, 250g Tinh Bột, 100g Chất béo)
Macro cho nữ: protein x 2 BW, Carb x 2 BW, Fat x 1,5 BW
Về thực phẩm: Chọn thức ăn tự nhiên để ưu tiên cho chế độ ăn vì thức ăn tự nhiên luôn cân bằng và đầy đủ dinh dưỡng đến cơ thể hơn thực phẩm bổ sung.
Chia bữa ăn:
Protein: Tập trung phần lớn vào buổi sáng lúc thức dậy và ngay sau khi tập, các bữa còn lại trong ngày sẽ giàn trải lượng protein. Protein không nên ăn quá nhiều trước khi đi ngủ
vì có thể gây nên mất ngủ.
Carb: các bạn hãy tập trung carb vào trước lúc tập để cung cấp năng lượng cho buổi tập, và trước khi ngủ để tăng chất lượng giấc ngủ, các bữa còn lại trong ngày hãy nạp carb
chứa nhiều chất xơ.
Fat: chất béo là nguyên tố khó tiêu nhất trong 3 nguyên tố đa lượng. Các bạn nên giàn trải lượng chất béo ra từng bữa, tránh việc nạp quá nhiều chất béo một lúc và vào buổi tối vì
tính chất khó tiêu sẽ có thể gây ra những vấn đề về dạ dày và mất ngủ.
 GLUTE ANATOMOMY - GIẢI PHẪU HỌC CƠ MÔNG GIẢI PHẪU HỌC CƠ MÔNG CỦA NỮ GIỚI
Hiểu được cấu tạo, điểm bám và chiều chuyển động của sợi cơ sẽ giúp người tập tối ưu hoá hiệu suất bài tập, tránh việc tập sai kĩ Dễ thấy cấu trúc cơ mông của nữ tròn và rộng hơn cơ mông của nam, bởi vậy các bạn nữ có thể thoải mái tập không cần lo về việc
thuật, giảm hiệu quả và gây chấn thương mông bị "lõm" khi cơ phát triển lớn
 NHỮNG THUẬT NGỮ CẦN LƯU Ý
DB: Dumbbell
KB: Kettlebell
BB: Barbell
LSRPE: Last set RPE
ROM: Range of motion
INTENSITY: % trọng lượng so với 1 rep max. Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ phải thực hiện set đó ở mức 60kg
RPE: Cảm nhận về sức chịu đựng của cơ tính trên thang điểm 10

Ví dụ: Đối với RPE8: là khi bạn hoàn thành số reps được giao (VD 12 reps), và cảm nhận vẫn còn có thể thực hiện được thêm 2 reps nữa mới "FAIL"
(Tức 14 reps là cạn năng lượng)
TEMPO: Tốc độ, nhịp độ của chuyển động.
Ví dụ: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s
30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể.
HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ
AMRAP: As many reps as possible (with good form). Khác với Until Failure là có thể break form, thì amrap thực hiện nhiều nhất số reps với form tốt
Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat
 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 1

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Banded KB/DB Goblet Box Squat 4 8 RPE8 42X0 90s https://www.youtube.com/watch?v=2M2Zb5lfBWc Chỉ chạm nhẹ mông vào Box, không ngồi hẳn
KB/DB Goblet Squat 4 12 RPE8 4220 2mins https://www.youtube.com/watch?v=JiQboHyV9aE
A1 Bulgarian Split Squat - DB 15 RPE8 2010 10s https://www.youtube.com/watch?v=wDOmo0TxSAY
3
A2 Good Mornings - KB 15 RPE8 2010 2mins https://www.youtube.com/watch?v=0lcPSo2gRoY
B1 Side Step Up - DB 20 2011 10s https://www.youtube.com/watch?v=F0u8ogqDcgE
3
B2 Hip Extension 12 4212 90s https://www.youtube.com/watch?v=BboDheDDH5Y
Hip Thrust - KB 3 20 RPE8 2020 90s https://www.youtube.com/watch?v=JjpEuLNur2o
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 DB Bench Press 10 RPE8 2010 20s https://www.youtube.com/watch?v=69uOj5XCuUw
4
A2 DB Bent Over Row 10 RPE8 2010 2mins https://www.youtube.com/watch?v=HE5IBnWYEq4
B1 DB Chest Fly 12 RPE8 2010 10s https://www.youtube.com/watch?v=tJ2kaO29NDM
4
B2 Incline DB Row 12 RPE8 2010 2mins https://www.youtube.com/watch?v=JI9UOVTFqy8
C1 Cable Cross Over ` 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=AedJsgCC9oI
C2 Seated V Grip Row 2 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=xQNrFHEMhI4
C3 Face Pull 15 RPE7,5 2010 2mins https://www.youtube.com/watch?v=CruifQcSALU
D1 Lying Dumbbell Tricep Extension 20 2010 10s https://www.youtube.com/watch?v=IkL7ABXO7HQ
2
D2 Bayesian Curl 20 2010 2mins https://www.youtube.com/watch?v=VPmJ-OpCoyY
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Banded Kneeling Hip Thrust 20 20X2 20s https://www.youtube.com/watch?v=_m7fo4l6C80
3
A2 KB Good Mornings 12 RPE7,5 2010 90s https://www.youtube.com/watch?v=0lcPSo2gRoY
DB Romanian Deadlift 3 8 RPE8 2010 3mins https://www.youtube.com/watch?v=MprE4ppd27U
Rack Pull 4 8 RPE8 20X2 5mins https://www.youtube.com/watch?v=3ia3ya2Mw6I
B1 Stiff Leg Deadlift 10 RPE8 2010 20s https://www.youtube.com/watch?v=bYFSqrikw2U
3
B2 DB Reverse Lunges 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=ORqIoYn1JgA
C1 Banded Glute Ham Raise 8 RPE7 2010 20s https://www.youtube.com/watch?v=2dTFfD0vXo8
3
C2 Lying Leg Curl 15 RPE8,5 2010 3mins https://www.youtube.com/watch?v=Ysy0Aci4VvQ
Banded Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Machine Shoulder Press 8 RPE8,5 2010 10s https://www.youtube.com/watch?v=W7cM9Hed1uw
4
A2 Lat Pulldown 10 RPE8 2010 2mins https://www.youtube.com/watch?v=AtcrCtnah98
B1 Standing Arnold Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=t6y22Dss2tw
B2 DB Lateral Raise 4 20 2010 10s https://www.youtube.com/watch?v=KPf9LBE3wHs
B3 DB Upright Row 20 2010 2mins https://www.youtube.com/watch?v=VIoihl5ZZzM
C1 KB Clean and Press 12 RPE8 2010 10s https://www.youtube.com/watch?v=QoFfNzHcEP8
2
C2 DB Pull Over 15 RPE8,5 90s https://www.youtube.com/watch?v=KQOBt5gjkSI
D1 Plank 90s 10s https://www.youtube.com/watch?v=ASdvN_XEl_c
2
D2 Straight Arm Pull Down 25 20X2 90s https://www.youtube.com/watch?v=3ikjqmJZ0U8
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Kneeling Push Up 20 2010 10s https://www.youtube.com/watch?v=EgIMk-PZwo0
3
A2 Inverted Row 20 2010 90s https://www.youtube.com/watch?v=1QKQA1drJbk
B1 DB Thruster 20 40X0 10s https://www.youtube.com/watch?v=u3wKkZjE8QM
3
B2 Suitcase Deadlift 15 3011 90s https://www.youtube.com/watch?v=1QKQA1drJbk
C1 Unilateral Kettlebell Racked Carry 50 (steps) 10s https://www.youtube.com/watch?v=jumVlXfY1Pc
3
C2 Dumbbell Straight Arm Side Plank 90s 60s https://www.youtube.com/watch?v=2WxwO9E93wI
Jump Squat 3 25 90s https://www.youtube.com/watch?v=Azl5tkCzDcc
 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 1

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Jump with Kettlebell 5 8 RPE7 40X1 2mins https://www.youtube.com/watch?v=hrZqvNp8NDY
Banded KB/DB Goblet Squat 5 10 RPE8 4020 2mins https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối
A1 Lunge Squat w KB 15 RPE8 2110 10s https://www.youtube.com/watch?v=le_DuA3gHfc
3
A2 Hip Thrust - Dumbbell 20 RPE8 2010 2mins https://www.youtube.com/watch?v=Brw7T7sxIPg
B1 Leg Press - Wide Stance 12 RPE8 4120 10s https://www.youtube.com/watch?v=h2kbOnuRfjo
3
B2 Hip Extension 10 4022 2mins https://www.youtube.com/watch?v=BboDheDDH5Y
Single Leg Box Jump 3 20 / side 2011 90s https://www.youtube.com/watch?v=Pw3KDsYnUXU
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Inverted Row 20 2010 20s https://www.youtube.com/watch?v=1QKQA1drJbk
3
A2 Kneeling Push up 20 20X0 2mins https://www.youtube.com/watch?v=EgIMk-PZwo0
B1 Neutral Grip Lat Pulldown 15 2010 10s https://www.youtube.com/watch?v=AtcrCtnah98
3
B2 Incline Dumbbell Bench Press - Neutral Grip 15 RPE8 2010 2mins https://www.youtube.com/watch?v=xScBFzkXcCk
C1 Flat DB Bench Press ` 10 RPE8 2010 10s https://www.youtube.com/watch?v=69uOj5XCuUw
C2 Incline Seal Row 4 15 RPE8 2010 10s https://www.youtube.com/watch?v=JI9UOVTFqy8
C3 Face pull - Scapular Retraction 20 2010 2mins https://www.youtube.com/watch?v=CruifQcSALU
D1 Rope Triceps Push Down 15 2010 10s https://www.youtube.com/watch?v=kiuVA0gs3EI
3
D2 Dumbbell Curl - Standing 15 2010 2mins https://www.youtube.com/watch?v=av7-8igSXTs
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 DB Romanian Deadlift 20 4020 20s https://www.youtube.com/watch?v=MprE4ppd27U
3
A2 Seated Good Mornings - KB (Tạ ấm) 12 RPE7,5 2110 90s https://www.youtube.com/watch?v=cJWYiUkiWrE Cách buộc dây ở bài Block Pull:
Block Pull - Sumo Stance - 10cm - Banded 5 8 RPE8 2010 3mins https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=aYQmL8hX4kU
Barbell Romanian Deadlift - Sumo Stance 4 10 RPE8 20X1 3mins https://www.youtube.com/watch?v=m4N990-cBYM
B1 Dumbbell Front Squat 15 RPE8 2010 20s https://www.youtube.com/watch?v=B86Zj72LwzA
3
B2 BB Stiff Leg Deadlift 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=MCHuv9b58OE
C1 Leg Press - High Stance 12 RPE7 2010 20s https://www.youtube.com/watch?v=tY2uGI4EzCQ
3
C2 Lying Leg Curl 15 RPE8,5 2010 2mins https://www.youtube.com/watch?v=Ysy0Aci4VvQ
Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Barbell Push Press 4 12 RPE8,5 20X0 2mins https://www.youtube.com/watch?v=PcjbebdiMc0 Sử dụng lực hông
A1 Seated DB Clean and Press 10 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k
3
A2 Stading DB Front Raise 20 2010 90s https://www.youtube.com/watch?v=sOcYlBI85hc
B1 DB Arnold Z-Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=YbRZfkbir-w
3
B2 Lat Pull Down - Wide Grip 15 RPE8 2011 90s https://www.youtube.com/watch?v=z7ei5hd5as8
C1 Standing Cable Low Row 15 RPE8 2011 10s https://www.youtube.com/watch?v=g_oWOW6fgEI
4
C2 Straight Arms Rope Pull Down 15 RPE8,5 2011 90s https://www.youtube.com/watch?v=QAMQz8lsPC8
Band Assited Chin up 2 Fail 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Dumbbell Overhead Squat - Single Arm 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=azumEfnk-GI
3
A2 Stading DB Curl 15 RPE8,5 2111 90s https://www.youtube.com/watch?v=av7-8igSXTs&t
B1 KB Swing 20 10s https://www.youtube.com/watch?v=sSESeQAir2M
4
B2 DB Walking Lunge 15 / side RPE8,5 2010 90s https://www.youtube.com/watch?v=Y_68ySb4kbA
C1 DB Stiff Leg Deadlift 15 RPE8 2010 10s https://www.youtube.com/watch?v=bYFSqrikw2U
4
C2 Knee Push up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
Lat Pulldown - Close Grip 3 10 2010 90s https://www.youtube.com/watch?v=E2Y3pejgwMU
 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 3

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Banded KB/DB Goblet Squat 10 RPE8 3110 20s https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối
5
A2 Block Pull 10cm - Conventional 8 RPE8 30X0 3-5mins https://www.youtube.com/watch?v=VsvzKy9nJFU
B1 Front Squat 12 RPE8 4110 20s https://www.youtube.com/watch?v=B86Zj72LwzA
5
B2 Romanian Deadlift Barbell - Snatch Grip 10 RPE8 4022 2mins https://www.youtube.com/watch?v=4k5X93dvM-I
C1 Sissy Squat 12 3210 10s https://www.youtube.com/watch?v=-ySW9NJ9h-s
4
C2 Leg Press - Wide Stance 12 3010 2mins https://www.youtube.com/watch?v=h2kbOnuRfjo
Squat Jump with Kettlebell 3 20 2010 90s https://www.youtube.com/watch?v=hrZqvNp8NDY
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Dumbbell Chest Fly 15 RPE8 2110 20s https://www.youtube.com/watch?v=tJ2kaO29NDM
4
A2 Lat Pulldown 15 RPE8 2010 90s https://www.youtube.com/watch?v=z7ei5hd5as8
B1 Incline Dumbbell Bench Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=xScBFzkXcCk
4
B3 DB Bent Over Row 15 RPE8 2010 90s https://www.youtube.com/watch?v=HE5IBnWYEq4
C1 Cable Cross Over 20 2010 10s https://www.youtube.com/watch?v=AedJsgCC9oI
4
C2 Seated Cable Row To Neck 20 2010 90s https://www.youtube.com/watch?v=mZYujG4fO1s
D1 Knee Push Up AMRAP 2010 10s https://www.youtube.com/watch?v=EgIMk-PZwo0
2
D2 Band Assisted Chin Up AMRAP 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Sumo Block Pull - 5cm 15 RPE8 30X1 20s https://www.youtube.com/watch?v=pUVIYI51ZLI
5
A2 Front Squat 12 RPE7 3110 3mins https://www.youtube.com/watch?v=B86Zj72LwzA
B1 Suitcase Deadlift 12 RPE8 3010 20s https://www.youtube.com/watch?v=dj3lWcYMZQg Nâng từ điểm tạ chạm đất
4
B2 Lunges 15 RPE8 3010 2-3mins https://www.youtube.com/watch?v=Y_68ySb4kbA
C1 Hip Bridge 25 2010 20s https://www.youtube.com/watch?v=Zr2RLjIjCN0
4
C2 Leg Curl 20 2010 90s https://www.youtube.com/watch?v=Ysy0Aci4VvQ
Calf Raise 2 20 3210 20s https://www.youtube.com/watch?v=-M4-G8p8fmc
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Lateral Raise 15 RPE8 2010 10s https://www.youtube.com/watch?v=KPf9LBE3wHs
A2 Power High Row 15 RPE8 2010 10s https://www.youtube.com/watch?v=s9eW5yyZKOY
3
A3 Seated Clean And Press - Dumbbell 15 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k
A4 Standing Arnold Press 15 RPE8 3010 2mins https://www.youtube.com/watch?v=t6y22Dss2tw
B1 Trap-3 Raise 15 3011 10s https://www.youtube.com/watch?v=bvFTLE99Nhw
B2 Rhomboids Raise 15 3011 10s https://www.youtube.com/watch?v=dR2BzcvN7FY
B3 Straight Arms Rope Pull Down 4 15 RPE8 3011 10 https://www.youtube.com/watch?v=QAMQz8lsPC8&t
B4 Machine Row - Wide Grip 15 RPE8 3011 10s https://www.youtube.com/watch?v=HB_H33w3BSY
B5 Lat Pulldown 15 2010 2-3mins https://www.youtube.com/watch?v=z7ei5hd5as8
C1 Cable Curl 30 2010 10s https://www.youtube.com/watch?v=AkNzXtWBvCQ
2
C2 Rope Triceps Extension 30 2010 90s https://www.youtube.com/watch?v=5TW9vHS8tvs
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Band Assisted Chin Up Fail 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk
4
A2 Standing Push Press 12 RPE8 2010 90s https://www.youtube.com/watch?v=PcjbebdiMc0 Dùng lực của hông
B1 Single Arm - Incline - Bench Press - KB 15 RPE8 2010 10s https://www.youtube.com/watch?v=FyOXeSIMHEk
3
B2 Suitcase Deadlift 15 RPE8 2010 90s https://www.youtube.com/watch?v=dj3lWcYMZQg
C1 Unilateral KB Racked Carry 50 steps/side 10s https://www.youtube.com/watch?v=UobCQaiHByo
4
C2 Dumbbell Side Plank 45s 60s https://www.youtube.com/watch?v=K2VljzCC16g
Knee Push Up 2 20 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 4

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Jump with Kettlebell 5 8 RPE7 40X1 2mins https://www.youtube.com/watch?v=hrZqvNp8NDY
Banded KB/DB Goblet Squat 5 10 RPE8 4020 2mins https://www.youtube.com/watch?v=62bDZajYJm0 Thêm dây kháng lực quanh gối
A1 Lunge Squat w KB 15 RPE8 2110 10s https://www.youtube.com/watch?v=le_DuA3gHfc
3
A2 Hip Thrust - Dumbbell 20 RPE8 2010 2mins https://www.youtube.com/watch?v=Brw7T7sxIPg
B1 Leg Press - Wide Stance 12 RPE8 4120 10s https://www.youtube.com/watch?v=h2kbOnuRfjo
3
B2 Hip Extension 10 4022 2mins https://www.youtube.com/watch?v=BboDheDDH5Y
Single Leg Box Jump 3 20 / side 2011 90s https://www.youtube.com/watch?v=Pw3KDsYnUXU
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
T-Bar Row 4 12 RPE8,5 2010 90s https://www.youtube.com/watch?v=sw3JUZbvxWQ
Pull Up - Wide grip 3 12 2010 90s https://www.youtube.com/watch?v=8twV8WUlNKk
Seated Rope Cable Row To Neck 3 12 RPE8,5 2010 90s https://www.youtube.com/watch?v=mZYujG4fO1s Ngồi ở máy Lat Pull Down - Kéo về phía sau cổ
A1 Dumbbell Seal Row 15 RPE8,5 2010 20s https://www.youtube.com/watch?v=JI9UOVTFqy8
A2 Incline Reverse Superman 3 15 2010 20s https://www.youtube.com/watch?v=YAWGHSSKDPs
A3 Face Pull (Scapular Retraction) 15 2010 90s https://www.youtube.com/watch?v=CruifQcSALU
B1 Barbell Curl 10 RPE9 2010 20s https://www.youtube.com/watch?v=8bMtBJPl8ow
2
B2 Bayesian Cable Curl 12 RPE9 2010 90s https://www.youtube.com/watch?v=VPmJ-OpCoyY
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 DB Romanian Deadlift 20 4020 20s https://www.youtube.com/watch?v=MprE4ppd27U
3
A2 Seated Good Mornings - KB (Tạ ấm) 12 RPE7,5 2110 90s https://www.youtube.com/watch?v=cJWYiUkiWrE Cách buộc dây ở bài Block Pull:
Block Pull - Sumo Stance - 10cm - Banded 5 8 RPE8 2010 3mins https://www.youtube.com/watch?v=pUVIYI51ZLI https://www.youtube.com/watch?v=aYQmL8hX4kU
Barbell Romanian Deadlift - Sumo Stance 4 10 RPE8 20X1 3mins https://www.youtube.com/watch?v=m4N990-cBYM
B1 Dumbbell Front Squat 15 RPE8 2010 20s https://www.youtube.com/watch?v=B86Zj72LwzA
3
B2 BB Stiff Leg Deadlift 12 RPE8 2010 2-3mins https://www.youtube.com/watch?v=MCHuv9b58OE
C1 Leg Press - High Stance 12 RPE7 2010 20s https://www.youtube.com/watch?v=tY2uGI4EzCQ
3
C2 Lying Leg Curl 15 RPE8,5 2010 2mins https://www.youtube.com/watch?v=Ysy0Aci4VvQ
Hip Bridge 2 50 2mins https://www.youtube.com/watch?v=Zr2RLjIjCN0
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Incline DB Bench Press 3 15 RPE8,5 3010 90s https://www.youtube.com/watch?v=xScBFzkXcCk
Lateral raise - cable 3 20 2010 45s https://www.youtube.com/watch?v=FGU9j1P5L-w
Arnold Z-Press 3 12 RPE8,5 3010 90s https://www.youtube.com/watch?v=PmXz2Ik-On4
A1 Flat DB Bench Press 12 RPE8 31X0 10s https://www.youtube.com/watch?v=69uOj5XCuUw
3
A2 Lying Dumbbell Chest Fly 15 RPE8 3110 90s https://www.youtube.com/watch?v=tJ2kaO29NDM
Rope Triceps Push Down 3 15 RPE8,5 3012 90s https://www.youtube.com/watch?v=kiuVA0gs3EI
Barbell Shrug 3 15 3111 90s https://www.youtube.com/watch?v=g6qbq4Lf1FI
B1 Incline DB Curl 20 10s https://www.youtube.com/watch?v=FM7725AeXPA
3
B2 Incline DB Triceps Extension 20 90s https://www.youtube.com/watch?v=MhJw42tW2J8
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Single Arm Kettlebell Squat 15 RPE7,5 2010 10s https://www.youtube.com/watch?v=B6ovjK6y_Og
4
A2 Zottman Curl 20 2010 90s https://www.youtube.com/watch?v=FSGDM9-dZ9w
B1 KB Swing 20 10s https://www.youtube.com/watch?v=sSESeQAir2M
4
B2 Zercher Goodmornings 15 RPE8,5 2010 90s https://www.youtube.com/watch?v=iRiFazL0Aiw
C1 DB Stiff Leg Deadlift 15 RPE8 2010 10s https://www.youtube.com/watch?v=bYFSqrikw2U
3
C2 Knee Push up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
Pull Up - Close Grip 2 15 2010 90s https://www.youtube.com/watch?v=0ulZ-B7EeY4
 BLOCK 1: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 5 - DELOAD

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Goblet Squat - Band On Knee 15 RPE8 2010 90s https://www.youtube.com/watch?v=9Dqet845KY0
3
A2 Hip Thrust - Barbell 15 RPE8 2010 90s https://www.youtube.com/watch?v=Zp26q4BY5HE
B1 Squat Jump 15 RPE8 20s https://www.youtube.com/watch?v=Azl5tkCzDcc
3
B2 Russian Step Up 15 RPE8 60s https://www.youtube.com/watch?v=X74MZxa8Vak Có thể dùng tạ hoặc BW
C1 Leg Extension 15 RPE8 2010 10s https://www.youtube.com/watch?v=iMA5J5oSFcY
3
C2 Leg curl 15 RPE8 2010 60s https://www.youtube.com/watch?v=Ysy0Aci4VvQ
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Dumbbell OHP 3 8-10 RPE8 3010 2mins https://www.youtube.com/watch?v=B-aVuyhvLHU&t
Incline DB Bench Press - Rotation 2 10-12 RPE7 3110 2mins https://www.youtube.com/watch?v=scunxLAlLL0
DB Chest Fly 2 10-12 RPE8 3110 60s https://www.youtube.com/watch?v=tJ2kaO29NDM
A1 Lat pull down - wide grip 10 RPE7 3011 20s https://www.youtube.com/watch?v=z7ei5hd5as8
A2 Lat pull down - close grip 3 10 RPE7 3011 20s https://www.youtube.com/watch?v=E2Y3pejgwMU
A3 cable pull over 10 RPE7 3210 2mins https://www.youtube.com/watch?v=Mjxg51uigCc
Incline DB Curl 2 12 RPE8 60s https://www.youtube.com/watch?v=FM7725AeXPA
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Sumo Deadlift 4 8 RPE7 40X2 2mins https://www.youtube.com/watch?v=YUrXRgNjSmw
A1 Spanish squat 15 RPE7 4010 20s https://www.youtube.com/watch?v=ayRfmb_NJk0
4
A2 Leg Press 12 RPE8 4010 90s https://www.youtube.com/watch?v=fM2WvgirlLM
Back extension 4 10 RPE8 40X2 90s https://www.youtube.com/watch?v=BboDheDDH5Y
Dumbbell Walking Lunge 3 15 RPE7 2010 90s https://www.youtube.com/watch?v=Y_68ySb4kbA
Calf raise 2 20 2010 20s https://www.youtube.com/watch?v=-M4-G8p8fmc
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Overhead Press 3 12 RPE7 2010 90s https://www.youtube.com/watch?v=B-aVuyhvLHU&t
Straight arms pull down 3 15 2010 60s https://www.youtube.com/watch?v=3ikjqmJZ0U8
Lat Pulldown 3 15 2010 90s https://www.youtube.com/watch?v=z7ei5hd5as8
A1 Inverted row 20 2010 20s https://www.youtube.com/watch?v=1QKQA1drJbk
A2 Incline Reverse Superman 3 20 2010 20s https://www.youtube.com/watch?v=YAWGHSSKDPs
A3 Face Pull (Scapular Retraction) 12-15 2010 90s https://www.youtube.com/watch?v=CruifQcSALU
Barbell Curl 2 10 RPE7 2010 20s https://www.youtube.com/watch?v=8bMtBJPl8ow
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Dumbbell Bench - Single Arm 15/side RPE7 2010 10s https://www.youtube.com/watch?v=X8zXg41yziI
2
A2 Incline Dumbbell Curl 20 2010 90s https://www.youtube.com/watch?v=FM7725AeXPA
B1 Dmbbell Walking Lungle 15 RPE8 2010 10s https://www.youtube.com/watch?v=Y_68ySb4kbA
B2 Pull Up 3 Fail 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk
B3 Push Up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
C1 Calf Raise 20 2010 10s https://www.youtube.com/watch?v=-M4-G8p8fmc
2
C2 Hammer Curl 15 RPE8 2010 60s https://www.youtube.com/watch?v=EdWCF9-ZAJI
D1 Plank 120s 10s https://www.youtube.com/watch?v=ASdvN_XEl_c
3
D2 Hip Extension 10 2010 60s https://www.youtube.com/watch?v=BboDheDDH5Y
 BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 6

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 5 15-12-10-15-20 RPE8 3010 Infinity https://www.youtube.com/watch?v=1xMaFs0L3ao Mức tạ thay đổi theo tương ứng số reps
A1 Spanish Squat - Banded - KB 15 RPE8 3010 10s https://www.youtube.com/watch?v=VltrVzeGmcM
4
A2 Bulgarian Split Squat - BB 15 RPE8 3110 2mins https://www.youtube.com/watch?v=KU3psaOTGmc
B1 Dumbbell Reverse Lunge 15/side RPE8 2010 10s https://www.youtube.com/watch?v=ZK-O_aS3GdY
B2 Leg Curl 3 15 RPE8 2110 10s https://www.youtube.com/watch?v=Ysy0Aci4VvQ
B3 Hip Bridge - Weighted - Banded 30 2011 2mins https://www.youtube.com/watch?v=CQC1UxRVbOw
Back Extension - Weighted 3 10 RPE7,5 2011 60s https://www.youtube.com/watch?v=BboDheDDH5Y
Squat Jump - Bodyweight 2 25 60s https://www.youtube.com/watch?v=Azl5tkCzDcc
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Dumbbell Chest Fly 15 RPE8 2110 10s https://www.youtube.com/watch?v=tJ2kaO29NDM
3
A2 Push Up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
Bench Press 3 15-12-10-15-20 RPE8 3010 3-5mins https://www.youtube.com/watch?v=ryUKqQ14Jts
B1 Incline Dumbbell Bench Press - Rotation Grip 15 RPE8 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0
B2 Decline Dumbbell Bench Press - Reverse Grip 3 15 RPE8 3010 10s https://www.youtube.com/watch?v=hkNg0pyB3vg
B3 Machine Chest Fly 15 2010 2mins https://www.youtube.com/watch?v=jiitI2ma3J4
C1 Inverted Row 15 2011 10s https://www.youtube.com/watch?v=1QKQA1drJbk
C2 Seated Cable Row 3 15 RPE7,5 2011 10s https://www.youtube.com/watch?v=xQNrFHEMhI4
C3 Face Pull 30 RPE8 2011 3mins https://www.youtube.com/watch?v=CruifQcSALU
D1 Triceps Push Down 20 2011 10s https://www.youtube.com/watch?v=8WL0m0vLAPo
2
D2 Cable Curl 20 2110 2-3mins https://www.youtube.com/watch?v=AkNzXtWBvCQ
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=YA-h3n9L4YU
3
A2 Hip Extension 12 2011 90s https://www.youtube.com/watch?v=BboDheDDH5Y
Deadlift 5 12-10-8-12-15 RPE8 20X0 Infinity https://www.youtube.com/watch?v=sLqn0uP6iCU Mức tạ thay đổi theo tương ứng số reps
Block pull - Banded - Sumo Stance 4 8 RPE7,5 20X0 3-5mins https://www.youtube.com/watch?v=pUVIYI51ZLI Đeo dây band vào 2 bên tạ để tăng Intensity
B1 dumbbell Front Squat 15 3010 10s https://www.youtube.com/watch?v=B86Zj72LwzA&t
B2 Leg Press 3 15 3110 10s https://www.youtube.com/watch?v=fM2WvgirlLM
B3 Leg Curl 20 2110 3mins https://www.youtube.com/watch?v=Nq7GQxyMrW4
C1 Hip Thrust 15 RPE9 2011 10s https://www.youtube.com/watch?v=Zp26q4BY5HE
3
C2 Swing - Single Arm 25 / side 2mins https://www.youtube.com/watch?v=crd4eeJ3V_Y
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Barbell Push Press 3 12 RPE7,5 20X0 2mins https://www.youtube.com/watch?v=PcjbebdiMc0
A1 Seated Bumbbell Clean and Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k
A2 Seated Dumbbell Shoulders Press - Neutral Grip 3 15 RPE8,5 2010 10s https://www.youtube.com/watch?v=jMHcE7abzRo
A3 Cable Front Raise 25 2010 3mins https://www.youtube.com/watch?v=PmXz2Ik-On4
B1 Sots Press - Wide Grip 8 RPE7,5 30X1 10s https://www.youtube.com/watch?v=6e8goCaBu3I
B2 Pull Up 2 10 2010 10s https://www.youtube.com/watch?v=8twV8WUlNKk
B3 Trap 3 Raise 20 2011 2mins https://www.youtube.com/watch?v=bvFTLE99Nhw
C1 Lat Pull Down - Close Grip 15 RPE8 2010 10s https://www.youtube.com/watch?v=E2Y3pejgwMU
2
C2 Side Plank - kettlebell Hold 45s 90s https://www.youtube.com/watch?v=xWrzn2BxKrM
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Lat Pulldown 15 2010 10s https://www.youtube.com/watch?v=z7ei5hd5as8
4
A2 Goblet Squat 15 RPE7,5 3010 90s https://www.youtube.com/watch?v=xRTMjjZ76GI
B1 Incline Bench Press - Dumbbell Rotation 15 RPE7 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0
4
B2 Sumo Deadlift - KettelBell 10 RPE8 30X0 90s https://www.youtube.com/watch?v=hinonqqzatk
C1 Barbell Row 15 RPE7 3011 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4
C2 Leg Curl 2 10 RPE7 3011 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4
C3 Barbell Curl 15 RPE7,5 3010 60s https://www.youtube.com/watch?v=8bMtBJPl8ow
D1 Crunch 20 3010 10s https://www.youtube.com/watch?v=Xyd_fa5zoEU
2
D2 Calf Raise 20 3210 60s https://www.youtube.com/watch?v=-M4-G8p8fmc
 BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 7

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 6 15-12-10-15-20 RPE8 3010 Infinity https://www.youtube.com/watch?v=1xMaFs0L3ao Mức tạ thay đổi theo tương ứng số reps
A1 Barbell Front Squat 15 RPE8 3010 10s https://www.youtube.com/watch?v=tm4CNhyMIHA
4
A2 Bulgarian Split Squat - BB 15 RPE8 3110 90s https://www.youtube.com/watch?v=KU3psaOTGmc
B1 Hip Thrust - Barbell 12 RPE8 2010 10s https://www.youtube.com/watch?v=Zp26q4BY5HE
B2 Leg Curl 3 20 RPE8 2110 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4
B3 KB Sumo Deadlift 15 RPE7,5 2011 90s https://www.youtube.com/watch?v=hinonqqzatk
Back Extension - Weighted 3 10 2011 60s https://www.youtube.com/watch?v=BboDheDDH5Y
Squat Jump - Bodyweight 2 25 60s https://www.youtube.com/watch?v=Azl5tkCzDcc
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Seated Cable Row 15 RPE8 2110 10s https://www.youtube.com/watch?v=xQNrFHEMhI4
3
A2 Push Up 20 2010 90s https://www.youtube.com/watch?v=EgIMk-PZwo0
Incline Spotto Press 3 15-12-10-15-20 RPE8 3010 2mins https://www.youtube.com/watch?v=7UB2HQg5FNY Dừng thanh đòn cách ngực 5cm
B1 Incline Dumbbell Bench Press - Rotation Grip 15 RPE8 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0
3
B2 Dumbbell Seal Row - Rotation Grip 15 RPE8 3010 90s https://www.youtube.com/watch?v=C8RX6HGjBwA Tập ở dạng Seal - Nằm ra ghế Bench
Neutral Grip Lat Pulldown 3 15 RPE7,5 2011 90s https://www.youtube.com/watch?v=AtcrCtnah98
D1 Triceps Push Down 20 2011 10s https://www.youtube.com/watch?v=8WL0m0vLAPo
3
D2 Cable Curl 20 2110 2mins https://www.youtube.com/watch?v=AkNzXtWBvCQ
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Barbell Goodmornings 6-8 RPE7 2010 10s https://www.youtube.com/watch?v=YA-h3n9L4YU
3
A2 Seated KB Goodmornings 12 2011 90s https://www.youtube.com/watch?v=KkpRmjvqSIU
Deadlift 6 12-10-8-12-15 RPE8 20X0 Infinity https://www.youtube.com/watch?v=sLqn0uP6iCU Mức tạ thay đổi theo tương ứng số reps
Front Squat - pause at the bottom 4 8 RPE7,5 20X0 3-5mins https://www.youtube.com/watch?v=tm4CNhyMIHA Dừng ở điểm cuối 2s
B1 DB Romanian Deadlift 15 3010 10s https://www.youtube.com/watch?v=MprE4ppd27U
B2 Leg Press 3 15 3110 10s https://www.youtube.com/watch?v=fM2WvgirlLM
B3 Leg Curl 20 2110 3mins https://www.youtube.com/watch?v=Nq7GQxyMrW4
C1 Hip Bridge - Single Leg 15 RPE9 2011 10s https://www.youtube.com/watch?v=fDxl-0uZMJo
3
C2 Swing - Single Arm 25 / side 2mins https://www.youtube.com/watch?v=crd4eeJ3V_Y
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Standing Single Arm DB Shoulders Press 4 12 RPE8 2010 90s https://www.youtube.com/watch?v=NVnyDQqmhPo
A1 Seated Bumbbell Clean and Press 15 RPE8 2010 10s https://www.youtube.com/watch?v=OqWw5f7mg8k
A2 Dumbbell Upright Row 4 15 RPE8,5 2010 10s https://www.youtube.com/watch?v=VIoihl5ZZzM
A3 Cable Front Raise 25 2010 2mins https://www.youtube.com/watch?v=PmXz2Ik-On4
B1 Arnold Z press 12 RPE7,5 30X1 10s https://www.youtube.com/watch?v=PmXz2Ik-On4
B2 Lat Pull Down - Close Grip 3 16 2010 10s https://www.youtube.com/watch?v=E2Y3pejgwMU
B3 Trap 3 Raise 20 2011 2mins https://www.youtube.com/watch?v=bvFTLE99Nhw
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Split squat 15 RPE7,5 3110 10s https://www.youtube.com/watch?v=9Sk__yZ2DQY
4
A2 Incline Barbell Bench 15 RPE7 3010 60s https://www.youtube.com/watch?v=7UB2HQg5FNY
B1 Leg Curl 15 RPE7 3010 10s https://www.youtube.com/watch?v=Nq7GQxyMrW4
B2 Quadruped Row 4 15 RPE7 3010 10s https://www.youtube.com/watch?v=M6NeRnQgks0
B3 Hammer Curl 15 RPE7,5 3010 60s https://www.youtube.com/watch?v=EdWCF9-ZAJI
C1 Leg Press 20 3010 10s https://www.youtube.com/watch?v=fM2WvgirlLM
C2 Z press Dumbbell 3 15 RPE7 3010 10s https://www.youtube.com/watch?v=6I3zxnm7bWk
C3 Lateral Raise 20 2010 60s https://www.youtube.com/watch?v=KPf9LBE3wHs
 BLOCK 2: LOWER BODY'S STRENGTH AND HYPERTROPHY
LOWER BODY'S STRENGTH AND HYPERTROPHY WEEK 8 - END

DAY 1 LOWER 1 Video Load (ghi lại số tạ thực tế để theo dõi quá trình) Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Jump - Barbell 5 8 RPE8 30X0 90s https://www.youtube.com/watch?v=XRsJRFEOyuk Tiếp đất càng chậm càng tốt
Squat 6 15-10-8-8-10-15 RPE8,5 3010 Infinity https://www.youtube.com/watch?v=1xMaFs0L3ao Mức tạ thay đổi theo tương ứng số reps
Squat 1 20 2010 https://www.youtube.com/watch?v=1xMaFs0L3ao
A1 Spanish Squat - Banded 15 RPE8 3010 10s https://www.youtube.com/watch?v=VltrVzeGmcM
4
A2 Leg Press - Wide Stance 12 RPE8 3110 2mins https://www.youtube.com/watch?v=h2kbOnuRfjo
B1 Bulgarian Split Squat 12 RPE8 2010 10s https://www.youtube.com/watch?v=KU3psaOTGmc
3
B2 Leg Curl 20 2110 90s https://www.youtube.com/watch?v=Nq7GQxyMrW4
Back Extension - Single Leg 3 10 2011 90s https://www.youtube.com/watch?v=NWXjqv3XMBo
DAY 2 UPPER 1 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Barbell Bench Press 15-10-8-8-10-15 RPE8,5 2110 10s https://www.youtube.com/watch?v=ryUKqQ14Jts Mức tạ thay đổi theo tương ứng số reps
6
A2 Bent-over Barbell Row 15-10-8-8-10-15 RPE8,5 2010 3-5mins https://www.youtube.com/watch?v=Nq7GQxyMrW4 Mức tạ thay đổi theo tương ứng số reps
B1 Incline DB Bench Press 15 RPE8 3010 10s https://www.youtube.com/watch?v=scunxLAlLL0
4
B1 3-point Row 15 RPE8 3010 2mins https://www.youtube.com/watch?v=zl5q8TpD55I
C1 Dips For Chest - Band asisted Fail 3210 10s https://www.youtube.com/watch?v=-H74E8G5tw4
3
C2 Chin Up - Band Assisted Fail 2011 2mins https://www.youtube.com/watch?v=8twV8WUlNKk
D1 Triceps Push Down 20 2011 10s https://www.youtube.com/watch?v=8WL0m0vLAPo
3
D2 Cable Curl 20 2110 2-3mins https://www.youtube.com/watch?v=AkNzXtWBvCQ
DAY 4 LOWER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Conventional - Wide stance - Pause on Knee 6 12-8-6-6-8-12 RPE8,5 20X1 Infinity https://www.youtube.com/watch?v=q_ztlUAOPsA Mức tạ thay đổi theo tương ứng số reps
Barbell Stiff Leg Deadlift 1 15 RPE8 20X0 https://www.youtube.com/watch?v=MCHuv9b58OE
Front Squat - pause at the bottom 4 12 RPE8 2210 3-5mins https://www.youtube.com/watch?v=tm4CNhyMIHA Dừng ở điểm cuối 2s
B1 DB Reverse Lunge 15 / side RPE8 3010 10s https://www.youtube.com/watch?v=ZK-O_aS3GdY
3
B2 Leg Curl 20 2110 3mins https://www.youtube.com/watch?v=Nq7GQxyMrW4
C1 Hip Bridge - Single Leg 20 / side 2011 10s https://www.youtube.com/watch?v=fDxl-0uZMJo
3
C2 KB Swing - Single Arm 20 / side 2mins https://www.youtube.com/watch?v=crd4eeJ3V_Y
DAY 5 UPPER 2 Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Standing Single Arm DB Shoulders Press 15/side RPE8 2010 10s https://www.youtube.com/watch?v=NVnyDQqmhPo
A2 Lateral Raise - Cable 4 20 2010 10s https://www.youtube.com/watch?v=FGU9j1P5L-w
A3 Rope Cable Upright Row 20 2010 2mins https://www.youtube.com/watch?v=8S7P6OrT9TA
B1 Lat Pull Down - Wide Grip 15 2010 10s https://www.youtube.com/watch?v=j9jtjL8FhPI
B2 Lat Pull Down - Reverse Grip 4 15 RPE7,5 30X1 10s https://www.youtube.com/watch?v=l1b1FwNbsm0
B3 Lying Cable Pull Over 15 2010 2mins https://www.youtube.com/watch?v=fbIyijUKdkA
C1 DB Front Raise 20 2010 10s https://www.youtube.com/watch?v=sOcYlBI85hc
4
C2 DB Rear Delt Raise 20 2011 90s https://www.youtube.com/watch?v=ofMGVun42bc
DAY 6 FULL BODY Video Load Note
Exercise Set Rep Intensity/RPE Tempo Rest Time Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
A1 Dumbbell Thruster 12 RPE7,5 3011 10 https://www.youtube.com/watch?v=pHHef7UAnR8
4
A2 Cable Row - Wide Grip 15 RPE7,5 3011 90 https://www.youtube.com/watch?v=9rVsiTOkH1A
B1 Hip Extension 15 3010 10 https://www.youtube.com/watch?v=BboDheDDH5Y
3
B2 OHP 15 RPE7 3010 10 https://www.youtube.com/watch?v=B-aVuyhvLHU&t
C1 Leg Extension 15 RPE7 3010 10 https://www.youtube.com/watch?v=iMA5J5oSFcY
C2 Overhead Farmer Walk 3 50 steps 10 https://www.youtube.com/watch?v=BNmxQNOCrRw
C3 Knee Push up - Diamond Grip 15 3010 60 https://www.youtube.com/watch?v=hfIQ5V4Tcgo
D1 Strict Toes To Bar 15 2010 10 https://www.youtube.com/watch?v=_m-UroFxUN8
3
D2 Side Plank Fail 60 https://www.youtube.com/watch?v=K2VljzCC16g