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Joe Bennett - HypertrophyCoach

Your Free Back Workout

Laszlo Kiraly Current Program

This is the program I designed specifically for Laszlo Kiraly. He is a Hungarian Classic Physique pro. He will be using this program in preparation for the 2022 season. His goal is to re-qualify for, and compete at the Olympia. It is an advanced program. The main body part focus will be hams, delts and arms. Like all my programs I design for others, it’s considers many factors:

1. What he thinks his physique need improving
2. What I think his physique needs improving
3. What he has done/used in the past that he knows works
4. What programming/exercises I think will best match his goals
5. What he enjoys with his training

Laszlo will be running the program 3 on 1 off, 2 on 1 off. With 2-a-days on days 1 and 3 of the split. You can put the 2-a-day sessions into 1 session if you want, or just treat them as separate training days and run through them in sequence, adding off days as needed.

His first block of programming is what I consider moderate volume, and predominantly straight sets. A lot of the exercise selection is based on movement (or variations of movements) that Laszlo enjoys, and complement his physique goals.

Here are your workout videos

A1

Neutral Grip Pull-ups

Sets 2Reps 6-8Rest 3 minutes

B1

Chest Supported Tbar row

Sets 3Reps 6-8Rest 3 minutes

C1

Single Arm Cable pulldown

Sets 3Reps 6-8Rest 3 minutes

D1

Machine rows

Sets 2Reps 6-8Rest 3 minutes

E1

pulldowns (neutral grip)

Sets 3Reps 10-15Rest 3 minutes

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Joe Bennett - HypertrophyCoach

Your Free Pull Workout

Terrence & Joes' current program

This advanced program is the “off season” program Terrence and myself will be following in prep for the 2022 season. The main physique focus of this program will be to bring up arms, and overall upper body size, at a slightly faster pace than lower body. Arms, back, chest and calves will all be trained twice over the course of the week. The first block is predominantly straight sets, with a few intensifiers here and there. All sets listed are working sets. All working sets are taken to failure (0 RIR). Rest time is 2-3 minutes before working sets. Main focus of this phase is perfecting form, and maintaining it while progressing the logbook.

Here are your workout videos

A1

Single Arm Cable pulldown

Sets 3Reps 6-8Rest 2-3 minutes

B1

Chest Supported Tbar row

Sets 2Reps 6-8Rest 2-3 minutes

C1

Chest supported machine Row

Sets 2Reps 6-8Rest 2-3 minutes

D1

Low back extensions

Sets 2Reps 6-8Rest 2-3 minutes

D2

reverse pec dec

Sets 3Reps 10-12Rest 2-3 minutes

E1

Single arm preacher curls

Sets 3Reps 6-8Rest 2-3 minutes

F1

Incline Cable Curls

Sets 3Reps 6-8Rest 2-3 minutes

G1

Ab Mat Crunches (body weight)

Sets 2Reps AMRAPRest 2-3 minutes

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Joe Bennett - HypertrophyCoach

Your Free Total Body Workout

Full Body 2.0 A/B Rotation

This program is a nice starting point for a beginner, but also has merit for the advanced lifter to be able to take a step back and spend time refining the principles that drive results with muscle. The Total Body Program is 12 weeks in total. It’s broken down into 3 different phases. Each of them lasting 4 weeks in time. The standard split is a 4 day split spread over a 7 day period where you will train a Total Body A and a Total Body B workout 2 times during that training week. Phase 1 begins at a foundational volume and each 4 weeks is met with different effective ways of adding volume that will drive performance over the entire 12 weeks experience. This Total Body Program is designed to seamlessly flow into the 1/2 Body Program that also has A and B workouts spread over the 12 week experience. If you are looking for where to go after this program, the 1/2 body option is a smooth way to transition and keep driving your efforts in the gym.

Here are your workout videos