Functional Hypertrophy - Phase 2- Day 1 Chest & Back

Exercise Cycle Sets Reps Tempo Rest W/R W/R W/R W/R
A1 - Bench Press Std BB 30º Incline 1 6 2 4010 120
2 6 2 4010 120
3 6 2 4010 120
5 6 2 4010 120
6 6 2 4010 120
A2 - Pull-Ups Medium Grip Sternum 1 6 2 4010 120
2 6 2 4010 120
3 6 2 4010 120
4 6 2 4010 120
5 6 2 4010 120
6 6 2 4010 120

B1 - Bench Press 30º Incline Std BB Mid Grip 1 ¼ Bottom 1 4 6 3010 120
2 4 6 3010 120
3 4 6 3010 120
4 4 6 3010 120
5 4 6 3010 120
6 4 6 3010 120
B2 - Pull-Ups Medium Grip 1 ¼ Bottom 1 4 6 3010 120
2 4 6 3010 120
3 4 6 3010 120
4 4 6 3010 120
5 4 6 3010 120
6 4 6 3010 120
 Functional Hypertrophy - Phase 2- Day 2 Legs & Abs
Exercise Cycle Sets Reps Tempo Rest W/R W/R W/R W/R
A1 - Clean-Grip Bent-Knee Deadlift 1 6 2 4010 120
2 6 2 4010 120
3 6 2 4010 120
5 6 2 4010 120
6 6 2 4010 120
A2 - Leg Curl Prone Feet Neutral Poliquin 1 6 5 4010 120
2 6 5 4010 120
3 6 5 4010 120
4 6 5 4010 120
5 6 5 4010 120
6 6 5 4010 120

B1 - Squats Back BB Heels Flat Normal 1¼ Bottom 1 4 6 3010 120

2 4 6 3010 120
3 4 6 3010 120
4 4 6 3010 120
5 4 6 3010 120
6 4 6 3010 120
B2 - Leg Curl Prone Feet Neutral Plantarflexed 1 ¼ Bottom 1 4 8 3010 120
2 4 8 3010 120
3 4 8 3010 120
4 4 8 3010 120
5 4 8 3010 120
6 4 8 3010 120

C - Twisting Hanging Garhammer Raise 1 4 10-12 2011 60

2 4 10-12 2011 60
3 4 10-12 2011 60
4 4 10-12 2011 60
5 4 10-12 2011 60
6 4 10-12 2011 60
 Functional Hypertrophy - Phase 2- Day 3 Arms & Shoulders
Exercise Cycle Sets Reps Tempo Rest W/R W/R W/R W/R
A – Top Half Range 3 ° Incline Presses in Rack 1 6 2 4010 120
2 6 2 4010 120
3 6 2 4010 120
5 6 2 4010 120
6 6 2 4010 120
A2 - Biceps Curl Scott Ez Bar Narrow Pronated Grip 1 6 4 4010 120
2 6 4 4010 120
3 6 4 4010 120
4 6 4 4010 120
5 6 4 4010 120
6 6 4 4010 120

B1 - Bench Press Supine Std Bar Close Grip 1 ¼ Bottom 1 4 6 3010 120
2 4 6 3010 120
3 4 6 3010 120
4 4 6 3010 120
5 4 6 3010 120
6 4 6 3010 120
Scott Curls Seated 45º Thick EZ Bar Mid Supinated 1 4 7 3010 120
Grip Myometric 2 4 7 3010 120
3 4 7 3010 120
4 4 7 3010 120
5 4 7 3010 120
6 4 7 3010 120
B3 - External Rotation DB Arm To the Side Supported 1 4 6-8 3010 60
2 4 6-8 3010 60
3 4 6-8 3010 60
4 4 6-8 3010 60
5 4 6-8 3010 60
6 4 6-8 3010 60