Joe Bennett - HypertrophyCoach
Your Free Workout
Full Body Focker
This program is great for beginners to intermediate lifters looking to fully take advantage of their “newbie gains” phase. The program revolves around what most new lifters really need to focus on: tracking and progressing big “Meat and Potatoes” exercises. The high frequency of body parts trained will allow you to arguably progress much faster than you could with the typical “bro split”. This program can also have merit for advancement lifters low on time. Personally, if I could only train 2-3 times a week, I would likely utilize a full body program.
Here are your workout videos
A1
flat DB press
Sets 2Reps 6-8Rest 2-3 minutes
*A1 and A2 are superset
A2
chest supported tbar rows
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
B1
high incline smith machine press
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
B2
neutral grip machine pull down
Sets 2Reps 6-8Rest 2-3 minutes
*B1 and B2 are superset
C1
single-arm preacher curls
Sets 2Reps 6-8Rest 2-3 minutes
C2
cross cable triceps extensions
Sets 2Reps 6-8Rest 2-3 minutes
D1
hack squats
Sets 2Reps 6-8Rest 2-3 minutes
D2
Lying leg curls
Sets 2Reps 6-8Rest 2-3 minutes
E1
RDLs
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
F1
hip-loaded calf extensions
Sets 2Reps 6-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Joe Bennett - HypertrophyCoach
Your Free Pull Workout
HC Gives You Wings
This is an intermediate to advanced program with a back focus. Do you want a wide back? Or a thick back? Whatever you said: Wrong answer. You want both. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements…while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want lats so wide you can’t fit down aisles at the grocery store? And erectors so thick you lose car keys in them? This is YOUR program.
Here are your workout videos
A1
barbell RDLs
Sets 2Reps 5-8Rest 2-3 minutes
B1
single arm pull down
Sets 2Reps 5-8Rest 2-3 minutes
C1
chest supported t-bar rows
Sets 2Reps 5-8Rest 2-3 minutes
D1
bent over DB rows (2 arm)
Sets 3Reps 8-10Rest 2-3 minutes
E1
reverse pec
Sets 2Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 10-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
F1
single arm preacher curls
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work The Upper Back Whack
Complete as giant set
A1
rack chins
Sets 1Reps 10-12Rest 0
A2
DB rows
Sets 1Reps 10-12Rest 0
A3
shrugs
Sets 1Reps 10-12Rest 0
A4
DB RDLs
Sets 1Reps 10-12Rest 0
Joe Bennett - HypertrophyCoach
Your Free Back Workout
HC Gives You Wings
This is an intermediate to advanced program with a back focus. Do you want a wide back? Or a thick back? Whatever you said: Wrong answer. You want both. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movements…while progressing to some brutally dense bodybuilding style volume towards the end of the program. You want lats so wide you can’t fit down aisles at the grocery store? And erectors so thick you lose car keys in them? This is YOUR program.
Here are your workout videos
A1
neutral grip pull-down
Sets 2Reps 5-8Rest 2-3 minutes
B1
chest supported machine row (upper back focus)
Sets 2Reps 5-8Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 8-12 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
C1
wide-grip pull ups
Sets 2Reps 5-8Rest 2-3 minutes
D1
low back extensions
Sets 2Reps 6-8Rest 2-3 minutes
E1
bent over barbell row (overhand grip)
Sets 2Reps 10-12Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work Lat astrophe
Complete as giant set
A1
rope pullover
Sets 3Reps 12-15Rest 60 seconds
A2
seated forward lean row
Sets 3Reps 12-15Rest 60 seconds
Joe Bennett - HypertrophyCoach
Your Free Push Workout
Pec Augmentation
This is an intermediate to advanced program with pecs focus. If your goal is to have pecs so big that when you walk into a room they get there 5 minutes before the rest of your body…this program is for you. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s…while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready to move up a few cup sizes? Let’s get after it!
Here are your workout videos
A1
low incline DB press
Sets 2Reps 5-8Rest 2-3 minutes
B1
roller cable fly
Sets 3Reps 8-10Rest 2-3 minutes
C1
incline smith press (high incline – reverse band)
Sets 2Reps 5-8Rest 2-3 minutes
D1
lying cuff lateral raises
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
E1
seated cable cross extension
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work Boobie Burial
Complete as giant set
A1
Roller cable fly
Sets 3Reps 10-15Rest 90 seconds
A2
banded floor press
Sets 3Reps 10-12Rest 90 seconds
A3
banded floor fly
Sets 3Reps 10-12Rest 90 seconds
A4
floor press
Sets 3Reps AMRAPRest 90 seconds
Joe Bennett - HypertrophyCoach
Your Free Chest Workout
Pec Augmentation
This is an intermediate to advanced program with pecs focus. If your goal is to have pecs so big that when you walk into a room they get there 5 minutes before the rest of your body…this program is for you. This program is also one of my favorite styles of programs, as I would consider it a push, pull, lower hybrid. Keeping the focus on big “meat and potatoes”, “logbooked” movement’s…while progressing to some brutally dense bodybuilding style volume towards the end of the program. Ready to move up a few cup sizes? Let’s get after it!
Here are your workout videos
A1
incline Barbell press
Sets 2Reps 5-8Rest 2-3 minutes
B1
roller cable fly
Sets 3Reps 10-12Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 15-20 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
C1
DB flat press
Sets 2Reps 6-8Rest 2-3 minutes
D1
machine incline press
Sets 3Reps 8-10Rest 2-3 minutes
**Double Drop set on this last set. (First set will be in the prescribed 12-15 rep range. For each drop set, drop the weight enough to hit at least 10 reps each drop)
Pump Work Smith Chest Chopper
Complete as giant set
A1
roller fly
Sets 2Reps 10-12Rest
A2
banded smith floor press
Sets 2Reps 10-15Rest
A3
banded floor fly
Sets 2Reps 10-15Rest
A4
smith floor press
Sets 2Reps whatever’s leftRest