Joe Bennett - HypertrophyCoach

Your Free Half Body Upper Workout

Half Body 2.0 A/B Rotation

This Half Body Program is a nice place for intermediate to advanced lifters. For the intermediate it’s an exceptional place to get a nice balance of muscular volume and frequency – a good way to quickly build a muscle building skill and condition it. For the advanced lifter it may be a nice step back from the typical bro split. Volume is likely a tad lower per muscle group and frequency is likely higher. This is a really good way to give your body as a whole a little bit of break from the rigors of muscular trauma (muscle damage), get more time to refine your training skill, and improve total body condition – an excellent tool to have when going back into a push / pull / lower or bro split. This split is comprised of 3, 4 week phases totally in 12 progressive weeks. Phase 1 begins at the foundation, establishing an appropriate but low volume so form can be focused on. Over the progression of the next 2 phases training progresses to include more supersets, training intensifier, volume per muscle group, and failure sets. All of these will push your efforts in the gym. Each week will include 4 workouts. Included is an Upper A, Lower A, Upper B, and Lower B. For most of you, all of these workouts will be completed in a 7 day period. For those of you coming from the Total Body Program, this is a seamless progression from you have already been doing.

Here are your workout videos

A1

Incline DB Press

Sets 2Reps 6-8Rest 2-3 minutes

Form or muscular failure on 1-2 sets

B1

Flat Machine Press

Sets 2Reps 6-8Rest 1 minutes

Form or muscular failure on 1-2 sets

B2

Roller Cable Fly**

Sets 2Reps 6-8Rest 2-3 minutes

**drop set added for extra volume

C1

Single Arm Cable Pulldown

Sets 2Reps 6-8Rest 2-3 minutes

Form or muscular failure on 1-2 sets

D1

Chest Supported Dumbbell Row

Sets 2Reps 6-8Rest 1 minutes

Form or muscular failure on 1-2 sets

D2

Cable Rope Pullover**

Sets Reps 6-8Rest 2-3 minutes

**drop set added for extra volume

E1

Delt Cable Y Raise*

Sets 2Reps 8-12Rest 30 seconds

*double drop set for added volume

E2

Incline Cable Curl*

Sets 2Reps 8-12Rest 2-3 minutes

*double drop set for added volume

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