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  • Parakonân Training General Strength & Hypertrophy Template

    Uploaded by

    Jonathan Higginbotham
    19 views54 pages
    The document outlines a 5-week hypertrophy and work capacity training template. Each week consists of 4 days of training split into upper body, lower body, push, and pull focused exercises. Exercises are performed for sets across a range of reps targeting different RPE zones with progressive overload over subsequent weeks through increasing weight and decreasing reps. Supersets, giant sets, drop sets, and compound exercises are incorporated to increase workload.

    Original Description:

    Designed to build strength across a variety of movements, rep ranges, and intensities.

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    The document outlines a 5-week hypertrophy and work capacity training template. Each week consists of 4 days of training split into upper body, lower body, push, and pull focused exercises. Exercises are performed for sets across a range of reps targeting different RPE zones with progressive overload over subsequent weeks through increasing weight and decreasing reps. Supersets, giant sets, drop sets, and compound exercises are incorporated to increase workload.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views54 pages

    Parakonân Training General Strength & Hypertrophy Template

    Uploaded by

    Jonathan Higginbotham
    The document outlines a 5-week hypertrophy and work capacity training template. Each week consists of 4 days of training split into upper body, lower body, push, and pull focused exercises. Exercises are performed for sets across a range of reps targeting different RPE zones with progressive overload over subsequent weeks through increasing weight and decreasing reps. Supersets, giant sets, drop sets, and compound exercises are incorporated to increase workload.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 54

    Parakonân Training's

    Generalized Hypertrophy and Work Capacity Template

    Week 1/Day 1
    Supersetted:
    ▪︎Overhead Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    9@7 RPE
    10% Load Drop × 9-11 reps × 2-3 sets

    Supersetted:
    ▪︎Floor Press (Comp. Grip)
    9@9 RPE
    10% Fatigue Drop
    ▪︎Dumbbell Curl
    15 to 25 reps @ 7 to 9 RPE

    Supersetted:
    ▪︎3CP Cannonball Squat
    3 sets of 15 to 25 reps @ 6 to 8 RPE
    ((Drop Set (3 Drops)):
    ▪︎Dumbbell Lateral Raise
    3 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    1
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 1/Day 2
    ▪︎Deficit Deadlift (~2in)
    1@8 RPE
    9@9 RPE

    Supersetted:
    ▪︎5-Count-Pause Close Grip Bench Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Leg Press
    12@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    2 sets of 20+ reps

    2
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 1/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@60% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@60% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    3
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 1/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@60% × 3 sets

    Supersetted:
    ▪︎Behind-the-Neck Overhead Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    12@9 RPE
    10% Fatigue Drop

    4
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 2/Day 1
    Supersetted:
    ▪︎Overhead Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    6@9 RPE
    10% Fatigue Drop

    5
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Supersetted:
    ▪︎Floor Press (Comp. Grip)
    6@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 2/Day 2
    ▪︎Deficit Deadlift (~2in)
    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎5-Count-Pause Close Grip Bench Press
    9@9 RPE

    6
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎3-Count-Pause Front Squat


    6@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 2/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@65% × 6 sets

    7
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    ▪︎Comp. Bench Press


    1@8 RPE
    5@65% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    8
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Week 2/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@65% × 3 sets

    Supersetted:
    ▪︎Behind-the-Neck Overhead Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    9@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    9
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 3/Day 1
    Supersetted:
    ▪︎Overhead Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Floor Press (Comp. Grip)
    3@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    10
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 3/Day 2
    ▪︎Deficit Deadlift (~2in)
    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎5-Count-Pause Close Grip Bench Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎3-Count-Pause Front Squat


    3@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    11
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 3/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    12
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 3/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    3@70% × 3 sets

    Supersetted:
    ▪︎Behind-the-Neck Overhead Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    6@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row

    13
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 4/Day 1
    Supersetted:
    ▪︎Incline Bench Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    9@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Feet-Up Bench Press (Comp. Grip)

    14
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    9@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 4/Day 2
    ▪︎Squat-Stance Deadlift
    12@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎5-Count-Pause Close Grip Bench Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up

    15
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Take all sets to 6 RPE

    ▪︎3-Count-Pause Front Squat


    1@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 4/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press

    16
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    Week 4/Day 4
    ▪︎Comp. Deadlift

    17
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    1@8 RPE
    4@70% × 3 sets

    Supersetted:
    ▪︎Overhead Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    3@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    18
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 5/Day 1
    Supersetted:
    ▪︎Incline Bench Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Feet-Up Bench Press (Comp. Grip)
    6@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    19
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 5/Day 2
    ▪︎Deficit Deadlift (~2in)
    9@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎3-Count-Pause Bench Press (Comp. Grip)
    12@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Front Squat
    9@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    20
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 5/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    21
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 5/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Overhead Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    12@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise

    22
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 6/Day 1
    Supersetted:
    ▪︎Incline Bench Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Feet-Up Bench Press (Comp. Grip)
    3@9 RPE
    10% Fatigue Drop

    23
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 6/Day 2
    ▪︎Deficit Deadlift (~2in)
    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎3-Count-Pause Bench Press (Comp. Grip)
    9@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    24
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎Front Squat
    6@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 6/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    25
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    Week 6/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    26
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Supersetted:
    ▪︎Overhead Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    9@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    27
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Week 7/Day 1
    Supersetted:
    ▪︎Close Grip Bench Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    9@9 RPE
    10% Fatigue

    Supersetted:
    ▪︎Chained 3-Count-Pause Bench Press (Comp. Grip)
    9@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    28
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 7/Day 2
    ▪︎Deficit Deadlift (~2in)
    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎3-Count-Pause Bench Press (Comp. Grip)
    6@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Front Squat
    3@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    29
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 7/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    30
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 7/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Close Grip Incline Bench Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    6@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    31
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 8/Day 1
    Supersetted:
    ▪︎Close Grip Bench Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Chained 3-Count-Pause Bench Press (Comp. Grip)
    6@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl

    32
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 8/Day 2
    ▪︎Squat-Stance Deadlift
    12@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎3-Count-Pause Bench Press (Comp. Grip)
    3@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Front Squat

    33
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    1@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 8/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    34
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    Week 8/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    35
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Supersetted:
    ▪︎Close Grip Incline Bench Press
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    3@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 9/Day 1

    36
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Supersetted:
    ▪︎Close Grip Bench Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Chained 3-Count-Pause Bench Press (Comp. Grip)
    3@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    37
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 9/Day 2
    ▪︎Deficit Deadlift (~2in)
    9@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Duffalo Bar Bench Press (Comp. Grip)
    12@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Safety Squat Bar (SSB) Squat


    9@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    38
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 9/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    39
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 9/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Close Grip Incline Bench Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    12@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    40
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 10/Day 1
    Supersetted:
    ▪︎1-Count-Pause Close Grip Bench Press
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    9@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Chain Bench Press ((Comp. Grip) ~30lb/Side)
    9@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    41
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    Drop Set (3 Drops):
    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 10/Day 2
    ▪︎Deficit Deadlift (~2in)
    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Duffalo Bar Bench Press (Comp. Grip)
    9@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Safety Squat Bar (SSB) Squat


    6@9 RPE
    10% Fatigue Drop

    42
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 10/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    43
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    Week 10/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Close Grip Chain Bench Press (~30lb/Side)

    44
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    9@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    9@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 11/Day 1
    Supersetted:
    ▪︎1-Count-Pause Close Grip Bench Press

    45
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    6@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Chain Bench Press ((Comp. Grip) ~30lb/Side)
    6@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    46
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 11/Day 2
    ▪︎Deficit Deadlift (~2in)
    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Duffalo Bar Bench Press (Comp. Grip)
    6@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Safety Squat Bar (SSB) Squat


    3@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):


    ▪︎Lying Leg Curl
    1 set of 20+ reps

    47
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 11/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press


    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    48
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template

    Week 11/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Close Grip Chain Bench Press (~30lb/Side)
    6@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    6@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges

    49
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    Week 12/Day 1
    Supersetted:
    ▪︎1-Count-Pause Close Grip Bench Press
    3@9 RPE
    10% Fatigue Drop
    ▪︎Chin Up
    Take all sets to 6 RPE

    ▪︎High Bar Back Squat


    3@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Chain Bench Press ((Comp. Grip) ~30lb/Side)
    3@9 RPE
    10% Fatigue Drop
    ▪︎E-Z Bar Curl
    12 to 15 reps @ 7 to 9 RPE

    Drop Set (3 Drops):


    ▪︎Dumbbell Lateral Raise

    50
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    1 set of 20+ total reps

    Drop Set (3 Drops):


    ▪︎Leg Extension
    1 set of 20+ total reps

    Week 12/Day 2
    ▪︎Squat-Stance Deadlift
    12@9 RPE
    10% Fatigue Drop

    Supersetted:
    ▪︎Duffalo Bar Bench Press (Comp. Grip)
    3@9 RPE
    10% Fatigue Drop
    ▪︎Pull Up
    Take all sets to 6 RPE

    ▪︎Safety Squat Bar (SSB) Squat


    1@9 RPE
    10% Fatigue Drop

    Drop Set (3 Drops):

    51
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎Lying Leg Curl
    1 set of 20+ reps

    Week 12/Day 3
    ▪︎Comp. Squat
    1@8 RPE
    5@70% × 6 sets

    ▪︎Comp. Bench Press


    1@8 RPE
    5@70% × 8 sets

    ▪︎Chest Dip
    2 sets to 9 RPE

    ▪︎Incline Machine Chest Press

    52
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Incline Cable Flye


    2 sets of 15 to 25 reps @ 9 RPE

    Week 12/Day 4
    ▪︎Comp. Deadlift
    1@8 RPE
    5@70% × 3 sets

    Supersetted:
    ▪︎Close Grip Chain Bench Press (~30lb/Side)
    3@9 RPE
    10% Fatigue Drop

    53
    Parakonân Training's
    Generalized Hypertrophy and Work Capacity Template
    ▪︎Chin Up
    Take all sets to 9 RPE

    ▪︎Barbell Row
    3@9 RPE
    10% Fatigue Drop

    Giant Set:
    ▪︎Medium Grip Cable Row
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎Dumbbell Lateral Raise
    2 to 4 sets of 15 to 25 reps @ 9 RPE
    ▪︎E-Z Bar Cable Curl
    2 to 4 sets of 15 to 25 reps @ 9 RPE

    ▪︎Cadence Walking Lunges


    1 set taken to failure*

    *Failure: Unable to maintain cadence.

    54

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