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The Hypertrophy Manual by Matt Wenning
The Hypertrophy Manual by Matt Wenning
Manual
Mike Ohearn, 50 years old, injury free and in impeccable shape with
similar training methodologies as in this manual
For me, it has always been a balance of being
strong and carry more functional muscle to achieve
all-time records in powerlifting. Only until
retirement from professional powerlifting, I started
put more focus on my aesthetics. As stated above
the focus of powerlifting was much more beneficial
since the core movements and basic accessories
had already been mastered.
What I think has been missing with many protocols
previously is conjoining bodybuilding mentality
with, posture, structure, and rotation of
movements to reduce mileage. Most programs I
have assessed, tend to have lack of focus in these
areas, which is a huge hindrance to future
progression. With this in mind, we will dive into
muscle anatomy, hypertrophy types, and a training
regimen designed in sections (waves) that has been
a hybrid of bodybuilding experience, injury
prevention, and years of trial and error.
Whatever you decide to use this training layout for,
just remember, that technique, muscular balance,
and body control need to have a solid foundation
before you have a specific goal. Hopefully, this
manual will help you discover some new ideas, and
help you achieve your goals smarter and safer.
Matt Wenning M.S. Sports biomechanics
Chapter 1
Muscle Tissue Hypertrophy
Physiology
HYPERTROPHY TYPES
Myofibrillar Hypertrophy
This type of hypertrophy is the density of the
myofibrils. This is the part of the cell that does the
contracting. This type of hypertrophy can increase
strength, and force production making it much
more useable in sports. The hypertrophy comes
from the actin and myosin contractile proteins
increase in number. This can increase both strength
and size. Consider this type of hypertrophy an
increase in (ENGINE) size.
*More described in Science and Practices of Strength Training by Vladimir Zatsiorsky.
Pages 63.
Conclusion:
It is important to emphasize that hyperplasia within
the cell, including sarcoplasmic hyperplasia (more
sarcoplasmic organelles), and myofibullar-
mitochondiral hyperplasia (increase in number of
myofibrils), undoubtedly exists.
What we are discussing is the extent to which
mechanical stimulation will influence it, and which
method of mechanical stimulation is optimal. To
affect the muscles in a way for this to occur at the
elite levels, I believe that heavier training (power
building) in certain cycles needs to be introduced
to the body. This means that more strength and
power-based protocols must be utilized to see full
potential in your mass gaining journey.
The man who rewrote the blueprint to build muscle. (n.d.). Retrieved June 28, 2020, from https://
www.coachmag.co.uk/fitness/4605/the-man-who-rewrote-the-blueprint-to-build-muscle
CNS
(Central Nervous System)
The CNS is quite possibly the most important tool to manage and train
Chapter 2
Wenning Guidelines to Training for Mass
Below are some key rules that I have followed for
many years as well as my training sessions with
Mike, Stan, and other top bodybuilders.
A - Keep workouts at or under and hour
We must avoid the distress point - one way is to limit workout times
Overtraining tends to come quicker when the same stimulus is used for
too long!
E - Sleep
Sleep is another one of those must haves, to
achieve desired results. At my biggest, 317lb I was
sleeping 11 hours a day. Now this may be overkill,
but it was needed for the type of training volume I
was presented with weekly. This level of dedication
and recovery allowed my body to break 3 world
records, and achieve 32in thighs, 21in arms, and
wear a size 60 suit.
Much of this success I attributed to my sleep and
recovery. There are a few key topics on sleep that
can help tremendously.
Chen, Y., Cui, Y., Chen, S., & Wu, Z. (2017). Relationship between sleep and muscle
strength among Chinese university students: a cross-sectional study. Journal of
musculoskeletal & neuronal interactions, 17(4), 327–333.
F - Eating
Since this manual is on hypertrophy we will keep
eating on this topic of mass. In a hypertrophy phase
we need a calorie surplus. But there is another side
to this equation. We also need the quality of the
calories to be excellent. This is important for many
reasons. Health, and low inflammation is crucial for
long term muscle mass. We must eat foods that
help our hormone system work in a positive fashion
while allowing absorption of the calories we are
eating to have maximal results.
I strongly suggest downloading Stan Efferdings
vertical diet plan, my diet manual, and do reading
on this area. It was a game changer for me in both
hypertrophy and health.
Some general guidelines that I have used in mass
gaining phases:
Eat every 3 hours
Make sure your getting 20-40g of protein every 3
hours. This may be dependent on your size goals,
but more information is in the Diet manual.
What I found with this rule is it forced me to eat
quality foods. You need eat that much protein
every meal, you cannot achieve that number on
bad food selections.
Carbs need to be higher, but the quality needs to
be present (rice) for hypertrophy. Carbs as far as
energy and absorbability are just not created
equal. Most gluten-based carbs are going to keep
you too full and eating more calories will become
difficult. Then you will start missing meals and
absorption goes down. Insulin can be our best
friend for mass, or our worst enemy (fat gain and
declining health) One of the key needs for the body
to make testosterone is Cholesterol and fats. This
makes my appetite stay on full gear. I am sure
there are other ways to snack in between meals but
I have found that the weight I gain by doing this is
solid.
Daly, R. M., Gianoudis, J., Prosser, M., Kidgell, D., Ellis, K. A., O'Connell, S., & Nowson,
C. A. (2015). The effects of a protein enriched diet with lean red meat combined with a
multi-modal exercise program on muscle and cognitive health and function in older
adults: study protocol for a randomized controlled trial. Trials, 16, 339. https://doi.org/
10.1186/s13063-015-0884-x
Chapter 3
The Workout
In this hypertrophy manual I have adopted a lifting
protocol that utilizes a system of 3 days on and 1
day off for this 12-week block. This cycle attacks
the same muscle groups every 4 days (explained
above).
Now unlike what I utilize for powerlifting, this
cycle sustains the same movements for a 3-week
block (wave). Gradually increasing intensity, time,
etc. So, In the 3-week system exercises stay
constant, while intensity and volume are in
constant change and or progression.
In this 12-week cycle there will be 4 waves or 3-
week blocks of training. These blocks will have
recovery day after each micro cycle. After each
wave we have programmed longer recovery periods
of 2 or more days to prepare for the new training
block. It is crucial to understand that the
programmed rest and recovery days were designed
around advanced to elite level lifters. For less
experienced lifters additional recovery days may
need to be utilized. I expect that the length of this
program can range from 12 to 14 weeks.
What I have found with most programs that lack
progression is…. the programming may be optimal,
but the recovery is not pre planned. Forcing these
rest days and deloads will ensure proper progress
and enhance future waves of training. You can
either plan the off days or the body will force them
with overtraining and possible injury.
This long-term layout, intended to enhance all
muscle groups, we have split the training day into
two different training times. The reason I find this
especially useful is that workouts stay under 1 hour.
Also, this seems to add more stimulation into each
muscle group on a weekly basis.
DAILY LAYOUT
Day 1
Morning
Quads – calves
This is going to include squats of some sort, isolated quadriceps and calve training.
Exercises will vary every 30 days,
Tempo is the name of the game for biceps, but change in reps and movements is key
as well
Day 2
Morning
Chest- shoulders
This will include incline pressing for upper pec development, and military presses
Evening
Triceps
Day 3
Morning
Glutes, hamstrings, lats (posterior chain)
This will be a deadlift day, and includes a lat pulldown every set of the main lift and
accessories usually accumulating to 10 sets of lat work of some type
Evening
Forearms
Day 4
OFF
Physical and neurological recovery, this day I try to do active recovery as well as
Epsom salt baths, naps, massage.
This 4 day allows full recovery therefore progression in the next 3-day wave of
th
training. The hardest factor to grasp is that you do not grow in the gym, you grow
when you are recovering.
On this day a nap, and restoration work is crucial. Epsom salt baths, higher levels of
magnesium glycinate, and hot cold contrast showers are essential for this recovery
day.
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 1
(QUADS-CALVES-BICEPS)
Warm Up (Circuit) (RPE of 5) (Smooth but no Tempo)
Belt Squat 2x25
-normal stance
Leg Extensions 2x25
-normal tempo
Seated Calf Raises 2x25
-all calf raises 3-3 tempo unless otherwise stated
Although the RPE for this workout is seemingly low, supersets are
utilized to increase volume and intensity. Remember that the muscle
damage incurred through this programming is cumulative, do not
overdo it at the beginning. The intensity will increase throughout the
cycles and waves.
Main Lift (RPE 6-7)
Belt Squats 5x12 Progressive Each Set
-5 Second Eccentric
-The first set should be slightly heavier than the last set for warmups
-normal stance
Superset
Leg Extensions 4x12
Slow and Controlled each rep
-The weight on these should equate to 8 RPE
6 Hours Post
Biceps Curls 6x12-15
For all the second workouts select any exercises but change the tempo
every week. Rotate movements each time you do these exercises.
WAVE 1
Bilateral Training Emphasis
Day 2 micro cycle 1
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5) (Slightly Progressive Each Set)
Slight Incline DB Bench Press 2x25
-Incline on this should be lower than a typical 45-degree incline of a
normal bench
-Regular Grip
DB Lateral Raises 2x25
Banded Tricep Pushdowns 2x25
-V-Bar
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 1
6 Hours Post
Planks 6x1min
Now each micro cycle will have a slight
increase in either reps on the warmup, RPE
on the warmup, or difficulty on the
accessories, Just remember that each
micro cycle is built upon the next so try to
end with the highest weight and intensity
at the end of each wave.
WAVE 1
Bilateral Training Emphasis
Day 4 micro cycle 1
Rest
Going forward you will notice slight alterations to the movements we
use, varying width, grip, foot position, tempo etc. This is to account for
the Law of Accommodation as best as possible while utilizing the same
muscle groups on each of their perspective training days.
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 2
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 5-6) (Increase final set weight by 10% from
last micro cycle)
Belt Squat 2x25
-Toes forward (straight footed)
Leg Extensions 2x25 (up weight slightly from last micro cycle)
-5-5 tempo
Seated Calf Raises 2x25 (pause at the bottom 1 second)
Main Lift (RPE of 7) (Increase final set weight by 10% from last micro
cycle)
Belt Squats
5x10 Progressive Each Set
-5sec Eccentric
Superset
Leg Extensions 4x12
-Slow and Controlled each rep
6 Hours Post
Main Lift (RPE of 7) (Increase final set weight by 10% from last micro
cycle)
Barbell Incline Bench Press 6x10
-This incline will be set at a normal 45-degree incline
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 2
Main Lift (RPE of 7) (Increase final weight by 10% from last micro
cycle)
Trap Bar RDL’s 5x12
Superset
Lat Pulldowns 5x10 (narrow grip pull to the chest)
-Progressive
6 Hours Post
Planks 6x1min (raising legs, arms, and making movement to increase
difficulty)
WAVE 1
Bilateral Training Emphasis
Day 4 micro cycle 2
Rest
You will notice that in this cycle the same exercises, and similar rep
schemes were used, but the intensity of the lift slowly becomes heavier.
Maintain this thought process through each wave even if its not stated.
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 3
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 6) (Increase final weight by 10% from last
micro cycle)
Belt Squat 3x25 (increased 1 more set of warmups than last micro cycle)
-wide stance
Leg Extensions 3x25
-5ct eccentric
Seated Calf Raises 3x25
Main Lift (RPE of 7-8) (Increase final weight by 10% from last week)
Belt Squats
5x12 Progressive Each Set
5sec Eccentric
Superset
Leg Extensions 4x45 seconds
-normal tempo
6 Hours Post
Biceps Curls 6x12-15 (ez curl bar) 2-2 tempo
WAVE 1
Bilateral Training Emphasis
Day 2 micro cycle 3
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6) (Increase final weight by 10% from last
micro cycle)
Slight Incline DB Bench Press 3x25
-elbows out
DB Lateral Raises 3x25
Banded Tricep Pushdowns 3x25
-fat grip V-Bar
-5ct concentric, normal eccentric
Main Lift (RPE of 7-8) (Increase final weight by 10% from last week)
Barbell Incline Bench Press 8x10
-1 Second Pause Each Set
6 Hours Post
Diamond Pushups 6xFAIL 3-3 tempo
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 3
Main Lift (RPE of 7-8) (Increase final weight by 10% from last week)
Trap Bar RDL’s 6x10
Superset
4x10 Lat Pulldowns (last 2 sets only perform the RDL)
-Wide Grip, pull to top of head
Accessories (Circuit, 2 Min Rest) (RPE of 8) (Increase final weight by
10% from last micro cycle)
Hamstring Curls 3xFAIL 3-3 tempo
Barbell Shrugs 3xFAIL (up 10% from previous micro cycle)
Lat Pulldowns 3x10 (up 10% from previous micro cycle)
-Wide Grip, pull to top of head
-3ct eccentric
6 Hours Post
Planks 6x1min (raise a leg and alternate)
WAVE 1
Bilateral Training Emphasis
Day 4 micro cycle 3
Rest
Planning rest is key for optimal 72-hour
split, notice the 4th day puts each much
group exactly 72 hours apart
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 4
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last
micro cycle)
Belt Squat 3x25
-wide stance, toes pointed out slightly
Leg Extensions 3x25
-5ct concentric
Seated Calf Raises 3x25
Main Lift (RPE of 8) (Increase final set weight by 10% from last micro
cycle)
Belt Squats
5x12 Progressive Each Set
5 Second Lowering Each Rep
Superset
Leg Extensions 4x45 seconds
-Slow and Controlled each rep
6 Hours Post
Biceps Curls 6x12-15 (pronated grip)
WAVE 1
Bilateral Training Emphasis
Day 2 micro cycle 4
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last
micro cycle)
Slight Incline DB Bench Press 3x25
-rotational (normal grip on top, hammer grip on bottom)
DB Lateral Raises 3x25
Banded Tricep Pushdowns 3x25
-fat grip straight bar
-explosive concentric, smooth eccentric
Main Lift (RPE of 8) (Increase final weight by 10% from last micro
cycle)
Barbell Incline Bench Press
8x10-1 Second Pause Each Set
6 Hours Post
Diamond Pushups 6xFAIL (3-3 tempo)
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 4
(GLUTES – BACK – HAMSTRINGS – ABS)
Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last
micro cycle)
Good Morning Machine 3x25
Hamstring Curls 3x25
Seated Shrugs 3x25
Main Lift (RPE of 8) (Increase final weight by 10% from last micro
cycle)
Trap Bar RDL’s 5x10
6 Hours Post
Planks 6x1min (regular)
WAVE 1
Bilateral Training Emphasis
Day 4 micro cycle 4
Rest
It is important to take note of the small variations we
are making in movements. This is crucial to your thought
process for not only improved gains, but also a reduction
in mileage.
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 5 (Deload)
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 7) (Increase final weight by 10% from last
micro cycle)
Leg Extensions 4x1min
Seated Calf Raises 4x1min
Narrow Belt Squat 4x1min Slightly Progressive each set
Accessories (RPE of 8-9) (Increase final weight by 10% from last micro
cycle)
Donkey Calf Raises 4x15
6 Hours Post
Biceps Curls
6x12-15 (palm up grip)
WAVE 1
Bilateral Training Emphasis
Day 2 micro cycle 5 (Deload)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 7) (Increase final weight by 10% from last
week)
Slight Incline DB Bench Press 4x25
DB Lateral Raises 4x25
Banded Tricep Pushdowns 4x25
-wide grip lat pull down bar
6 Hours Post
Diamond Pushups 6xFAIL
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 5 (Deload)
6 Hours Post
Planks 6x1min (side planks)
WAVE 1
Bilateral Training Emphasis
Day 4 micro cycle 5
Rest
There are multiple ways to deload, in this cycle
you will have noticed an increase in the warmup
volume while either decreasing the volume in the
main lift or completely removing it.
WAVE 1
Bilateral Training Emphasis
Day 1 micro cycle 6 (Peak)
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 4-5)
Belt Squats 2x25
Leg Extensions 2x25
Seated Calf Raises 2x25
6 Hours Post
Biceps Curls 6x12-15 (hammer grip)
WAVE 1
Bilateral Training Emphasis
Day 2 micro cycle 6 (Peak)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 4-5)
Slight Incline DB Bench Press 2x25
DB Lateral Raises 2x25
Banded Tricep Pushdowns 2x25
-narrow, fat grip, straight bar
6 Hours Post
Diamond Pushups 6xFAIL
WAVE 1
Bilateral Training Emphasis
Day 3 micro cycle 6 (Peak)
(GLUTES – BACK – HAMSTRINGS – ABS)
Warm Up (Circuit) (RPE of 4-5)
Good Morning Machine 2x25
Hamstring Curls 2x25
Seated Shrugs 2x25
Rest
Recovery is key to progress. Before each new wave,
take at least 2 days of full recovery before starting
the next session of training. Some cycles may be
more taxing to you than others. If nutrition,
recovery, and stress levels are optimal, then 2 days
should be sufficient. If you have a stressful job or
other responsibilities, a longer rest period of 3 to
4 days may be needed.
ITS NOT WHAT YOU CAN DO, ITS WHAT YOU CAN
RECOVER FROM
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 1
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 5)
Single Leg Split Squats 2x12 each side
Single Leg Extensions 2x20 each side
Single Sided Seated Calf Raises 2x20 each side
6 Hours Post
Biceps 6x10-12 (do each arm separate)
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 1
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5)
Incline Hanging KB Press 2x25 each side
-Alternating arms each rep, arm not doing any work is fully extended
Front Raises 2x25
Cross Body Tricep Extensions 2x25 each side
6 Hours Post
Lateral Raises 6x10-12 (thumbs up)
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 1
6 Hours Post
Obliques bends or side planks 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 4 micro cycle 1
Rest
To constantly target muscle groups in a new manner,
most exercises have become one sided. This will allow
the same muscles to be targeted on their respective
days, but with a new stimulus.
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 2
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 5-6)
Single Leg Split Squats 2x12 each side (add chain or more resistance
10-20lb)
Single Leg Extensions 2x20 each side
Single Sided Calf Raises 2x20 each side
Accessories (RPE of 8)
Isolateral Donkey Calf Raises 3x15 each side
Leg extensions 3-3 tempo 3x15
6 Hours Post
Biceps 6x10-12 (fat gripz)
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 2
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5-6)
Incline Hanging KB Press 3x25 each side
-Alternating arms each rep, arm not doing work is fully extended
Front Raises 3x25 (pinkys ups)
-All the way up
Cross Body Tricep Extensions 3x25 each side (grenade handle)
Accessories (RPE of 8)
Banded Unilateral Tricep Pushdowns 4x15 each side
Unilateral pec flies 3x12
6 Hours Post
Lateral Raises 6x10-12 (knuckles up)
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 2
(GLUTES – BACK – HAMSTRINGS – ABS)
Warm Up (Circuit) (RPE of 5-6)
Single Leg Reverse Hypers 3x25 each side
Reverse Incline Shrugs 3x25 each side
Banded Hamstring Curls 3x25
6 Hours Post
Obliques 6x10-12
WAVE 1
Unilateral Training Emphasis
Day 4 micro cycle 2
Rest
On Rest days for the rest of the cycle I
utilized one of these three methods to
enhance recovery. I noticed at this wave I
was accumulating more fatigue.
1) Massage 60min
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 3
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 6)
Single Leg Split Squats 3x12 each side
-Add Weight Vest, Chain Around Neck, or check appendix
Single Leg Extensions 3x20 each side
Single Sided Seated Calf Raises 3x20 each side
Accessories (RPE of 8)
Single Sided Donkey Calf Raises 3x15 each side
6 Hours Post
Biceps 6x10-12 (cable machine)
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 3
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6)
Incline Hanging KB Press 3x25 each side
-Alternating arms each rep
Front Raises 3x25
-All the way up
Cross Body Tricep Extensions 3x25 each side
6 Hours Post
Lateral Raises 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 3
6 Hours Post
Obliques 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 4 micro cycle 3
Rest
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 4
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 6-7)
Single Leg Split Squats 3x12 each side
-Weighted (Weight Vest/Chain(s) Around Neck or something similar
Single Leg Extensions 3x25 each side
Single Sided Seated Calf Raises 3x25 each side
6 Hours Post
Biceps 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 4
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7)
Incline Hanging KB Press 3x25 each side
-Alternating arms each rep
Front Raises 3x25
-All the way up
Cross Body Tricep Extensions 3x25 each side
6 Hours Post
Lateral Raises 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 4
WAVE 2
Unilateral Training Emphasis
Day 4 micro cycle 4
Rest
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 5 (Deload)
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 7)
Single Leg Split Squats 4x12 each side
-Weighted (Weight Vest/Chain(s) Around Neck etc.…()
Single Leg Extensions 4x25 each side
Single Sided Seated Calf Raises 4x25 each side
6 Hours Post
Biceps 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 5 (Deload)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 7)
Incline Hanging KB Press 4x25 each side
-Alternating arms each rep
Front Raises 4x25
-All the way up
Cross Body Tricep Extensions 4x25 each side
6 Hours Post
Lateral Raises 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 5 (Deload)
6 Hours Post
Obliques 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 4 micro cycle 5 (Deload)
Rest
WAVE 2
Unilateral Training Emphasis
Day 1 micro cycle 6 (Peak)
On peak phases try to take all main lifts and accessories as hard
as you can, even warmups will be more brutal if you look at RPE
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 6-7)
Single Leg Split Squats 3x12 each side
-Weighted (Weight Vest/Chain(s) Around Neck, Hold Plate, etc
Single Leg Extensions 3x25 each side
Single Sided Seated Calf Raises 3x25 each side
6 Hours Post
Biceps 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 2 micro cycle 6 (Peak)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7)
Incline Hanging KB Press 3x25 each side
-Alternating arms each rep
Front Raises 3x25
-All the way up
Cross Body Tricep Extensions 3x25 each side
6 Hours Post
Lateral Raises 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 3 micro cycle 6 (Peak)
6 Hours Post
Obliques 6x10-12
WAVE 2
Unilateral Training Emphasis
Day 4 micro cycle 6
Rest
Same holds true for wave 2 as in wave 1, do not
attack the next wave until you feel you are
recovered. For most people 2 days off will be
sufficient, but some may need longer.
WAVE 3
Isolation Training Emphasis
Day 1 micro cycle 1
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 5)
Lateral Lunge 2x25 each side
Leg Extensions 3-3 tempo 2x25
Seated Banded Calf Raise 3-1-3 tempo 2x25
Main Lift (RPE of 6-7)
Safety Bar Front Squat 4x15
-Normal Stance, 2in Elevated Heel
6 Hours Post
Biceps 8x10-12
-Post Set Stretch Biceps 30sec
WAVE 3
Isolation Training Emphasis
Day 2 micro cycle 1
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5)(All 3-3 Tempo)
Decline DB Bench 2x25
Behind Neck Triceps Extension 2x25 ea side
-rope
Upright Rows 2x25 each side
-mustache bar
Main Lift (RPE of 6-7)
Seated Military Press 4x15
-last set burnout
Superset
Seated Incline Cable Flies 3x15
-Chest Stretch 30seconds
6 Hours Post
6 Hours Post
Forearms 8x20 ea side
WAVE 3
Isolation Training Emphasis
Day 4 micro cycle 1
Rest
Notice that we have chosen to include post and
intra set stretching following the isolateral
training block. This has been done by many
champions of bodybuilding, but also has some
interesting veterinarian data on hyperplasia.
WAVE 3
Isolation Training Emphasis
Day 1 micro cycle 2
(Quads – calves – biceps)
Warm Up (Circuit) (RPE of 5-6)
Lateral Lunge 2x25 each side
Leg Extensions 3-3 tempo 2x25
Seated Banded Calf Raise 3-3 tempo 2x25
6 Hours Post
Biceps 6x10-12
-Post Set Stretch Biceps 30sec
WAVE 3
Isolation Training Emphasis
Day 2 micro cycle 2
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5-6)(All 3-3 Tempo)
Decline DB Bench 2x25
Behind Neck Triceps Extension 2x25 ea side
-rope
Upright Rows 2x25 each side
-mustache bar
6 Hours Post
Rear Delts 6x20
WAVE 3
Isolation Training Emphasis
Day 3 micro cycle 2
Accessories (RPE of 8)
2x12 Banded Kb Shrugs
6 Hours Post
Forearms 8x20
WAVE 3
Isolation Training Emphasis
Day 4 micro cycle 2
Rest
WAVE 3
Isolation Training Emphasis
Day 1 micro cycle 3
(Quads – Calves – Biceps)
Warm Up (Circuit) (RPE of 6-7)
Lateral Lunge 3x25 each side
Leg Extensions 3-3 tempo 3x25
Seated Banded Calf Raise 3-3 tempo 3x25
6 Hours Post
Biceps 8x10-12
-Post Set Stretch Biceps 30sec
WAVE 3
Isolation Training Emphasis
Day 2 micro cycle 3
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7) (All 3-3 Tempo)
Upright Rows w/ Mustache Bar 3x25 each side
Decline DB Bench 3x25
Behind Head Triceps Extension w/ Rope 3x25 ea side
6 Hours Post
Rear Delts 8x20
WAVE 3
Isolation Training Emphasis
Day 3 micro cycle 3
6 Hours Post
Forearms 8x20 ea side
WAVE 3
Isolation Training Emphasis
Day 4 micro cycle 3
Rest
WAVE 3
Isolation Training Emphasis
Day 1 micro cycle 4 (Deload)
(Quads – calves – Abs)
Warm Up (Circuit) (RPE of 7)
Lateral Lunge 4x25 each side
Leg Extensions 3-3 tempo 4x25
Seated Banded Calf Raise 3-3 tempo 4x25
6 Hours Post
Biceps 6x10-12
-Post Set Stretch Biceps 30sec
WAVE 3
Isolation Training Emphasis
Day 2 micro cycle 4 (Deload)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 7) (All 3-3 Tempo)
Decline DB Bench 4x25
Behind Neck Triceps Extension 4x25 ea side
-rope
Upright Rows 4x25 each side
-mustache bar
6 Hours Post
Rear Delts 6x20
WAVE 3
Isolation Training Emphasis
Day 3 micro cycle 4 (Deload)
6 Hours Post
Forearms 8x20
WAVE 3
Isolation Training Emphasis
Day 4 micro cycle 5(Deload)
Rest
WAVE 3
Isolation Training Emphasis
Day 1 micro cycle 5 (Peak)
(Quads – Calves – Biceps)
Warm Up (Circuit) (RPE of 5-6)
Lateral Lunge 2x25 each side
Leg Extensions 3-3 tempo 2x25
Seated Banded Calf Raise 3-3 tempo 2x25
Main Lift (RPE of 9.5 RPE)
Safety Bar Front Squat 4x10 (work up to as heavy as you can without
missing)
-Normal Stance, 2in Elevated Heel
-Post Set Stretch Quads 30sec
6 Hours Post
Biceps 8x10-12
-Post Set Stretch Biceps 30sec
WAVE 3
Isolation Training Emphasis
Day 2 micro cycle 5 (Peak)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5-6) (All 3-3 Tempo)
Upright Rows w/ Mustache Bar 2x25 each side
Decline DB Bench 2x25
Behind Head Triceps Extension w/ Rope 2x25 ea side
Main Lift (RPE of 9.5)
Seated Military Press 4x15 (work up as heavy as you can without missing)
-last set til failure (achieve at least 15 reps)
6 Hours Post
Rear Delts 8x20
WAVE 3
Isolation Training Emphasis
Day 3 micro cycle 5 (Peak)
(GLUTES – LOWER BACK – HAMSTRINGS)
Warm Up (Circuit) (RPE of 5-6)
45˚ Back Extension 3x25
Behind the Back-Barbell Shrugs 3x25
Banded Hamstring Curls (top of rack) 3x25
6 Hours Post
Forearms 8x20 ea side
WAVE 3
Isolation Training Emphasis
Day 4 micro cycle 5 (Peak)
Rest
The group took a 3-day rest period after finishing
this wave. This was a huge advantage going into
wave 4 which was the most brutal and taxing.
6 Hours Post
Biceps 6x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 1
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 5-6)
Bamboo Bar Flat Bench 2x25
Incline DB Extensions 2x25
Underhand Alternating Front Raises 2x25 ea side
WAVE 4
Compound Movement Overload
Day 3 micro cycle 1
WAVE 4
Compound Movement Overload
Day 4 micro cycle 1
Rest
WAVE 4
Compound Movement Overload
Day 1 micro cycle 2
(Quads – Calves – Abs)
Warm Up (Circuit) (RPE of 6)
Belt Squat 2x25 each side
Seated Single Leg Calf Raise 2x25
Wenning Plank 2x25
6 Hours Post
Biceps 6x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 2
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6) (All 3-3 Tempo)
Bamboo Bar Flat Bench 2x25
Incline DB Extensions 2x25
Underhand Alternating Front Raises 2x25 ea side
6 Hours Post
Rear Delts 6x15
WAVE 4
Compound Movement Overload
Day 3 micro cycle 2
6 Hours Post
Forearms 6x15 ea side
WAVE 4
Compound Movement Overload
Day 4 micro cycle 2
Rest
WAVE 4
Compound Movement Overload
Day 1 micro cycle 3
(Quads – Calves – Abs)
Warm Up (Circuit) (RPE of 6-7)
Belt Squat 3x25 each side
-Progressive
Seated Single Leg Calf Raise 3x25
Wenning Plank 3x25
6 Hours Post
Biceps 8x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 3
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7)(All 3-3 Tempo)
Bamboo Bar Flat Bench 3x25
Incline DB Extensions 3x25
Underhand Alternating Front Raises 3x25 ea side
6 Hours Post
Rear Delts 8x20
WAVE 4
Compound Movement Overload
Day 3 micro cycle 3
6 Hours Post
Forearms 8x15 ea side
WAVE 4
Compound Movement Overload
Day 4 micro cycle 3
Rest
WAVE 4
Compound Movement Overload
Day 1 micro cycle 4
(Quads – Calves – Abs)
Warm Up (Circuit) (RPE of 6-7)
Belt Squat 3x25 each side
Seated Single Leg Calf Raise 3x25
Wenning Plank 3x25
6 Hours Post
Biceps 8x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 4
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7)
Bamboo Bar Flat Bench 3x25
Incline DB Fold-ins 3x25
Underhand Alternating Front Raises 3x25 ea side
6 Hours Post
Rear Delts 6x20
WAVE 4
Compound Movement Overload
Day 3-4 micro cycle 4
Rest
WAVE 4
Compound Movement Overload
Day 5 micro cycle 4
Rest
WAVE 4
Compound Movement Overload
Day 1 micro cycle 5 (Deload)
(Quads – Calves – Abs)
Warm Up (Circuit) (RPE of 7)
Belt Squat 4x25 each side
Seated Single Leg Calf Raise 4x25
Wenning Plank 4x25
-increase band tension
Main Lift (RPE less than 6)
Hatfield Squat 4x12 (safety bar on back- holding a bar attached to the
rack)
6 Hours Post
Biceps 6x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 5(Deload)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 7)
Bamboo Bar Flat Bench 4x25
Incline DB Extensions 4x25
Underhand Front Raises 4x25 ea side
6 Hours Post
Rear Delts 6x15
WAVE 4
Compound Movement Overload
Day 3 micro cycle 5(Deload)
6 Hours Post
Forearms 6x15 ea side
WAVE 4
Compound Movement Overload
Day 4 micro cycle 5(Deload)
Rest
WAVE 4
Compound Movement Overload
Day 1 micro cycle 6 (Peak)
(Quads – Calves – Abs)
Warm Up (Circuit) (RPE of 6-7)
Belt Squat 1x25 each side
Seated Single Leg Calf Raise 1x25
Wenning Plank 1x25
6 Hours Post
Biceps 6x15
WAVE 4
Compound Movement Overload
Day 2 micro cycle 6 (Peak)
(CHEST – TRIS – SHOULDERS)
Warm Up (Circuit) (RPE of 6-7)
DB Bench 2x25
Lat Pulldown 2x25
Tricep Pushdowns w/ rope 2x25 ea side
6 Hours Post
Rear Delts 6x15
WAVE 4
Compound Movement Overload
Day 3 micro cycle 5 (Peak)
6 Hours Post
Forearms 6x15 ea side
THE END!!!!!!!!!
Confusing Exercises
Manual Dorsi Flexion
Partner presses down on the top of feet with about 3-7lbs of pressure, control the descent of
your foot. Once on the bottom position the motion is reversed with partner apply pressure in
the opposite direction. There should be constant pressure applied to the foot through the
entirety of the movement.
Arnold Press
Banded Good Morning
Single Leg Split Squats
Raised Heel
Single Leg Reverse Hyper
Lateral Lunge
Slight crunch from the top position, as if you are trying to tuck your ribcage into your hips
Quad Stretch
Chest Stretch
Alternate Exercises
Some of the exercises shown in the
manual may take custom or specialized
equipment. We have done our best to
provide alternatives for people with
limited machines and modalities.
Here is a list of some exercises that can
be used in place of the specialized
ones, keep in mind that optimal
equipment may be needed for future
progress, lifting at a gym with the right
apparatuses is crucial.
Wave Primary Exercise Alternates
Banded Good
Wave 1 45deg Back Ext
Morning
Stiff Leg DB Toe Touch
Belt Squat Leg Press
Goblet Squat
Donkey Calf Dip Belt w/ Weight
Wave 2
Raises instead of Belt Squat
Any Calf Machine
Safety Bar/Barbell Calf
Raises
Suspend normal plate
Chatoic KB Press
weights with band
Single Leg Single Leg Banded Reverse
Reverse Hyper Hyper
Alternating Single Leg DB
Toe Touch
Split Squat (With
Bulgarian Split Squat
weight)
Good Morning
Wave 3 45deg Back Ext
Machine
Banded Good Morning
Seated Barbell Good
Morning
Good Morning
Roman Chair with weight
Machine Stretch
45deg Back Ext with
weight
For equipment needs and other manuals look on
our website
www.wenningstrength.com