Joe Bennett - HypertrophyCoach

Your Free Upper Workout

Recovery Phase

Are you feeling beat up? Always sore, exhausted, can’t get a pump and havent been progressing on your lifts? You MAY need a recovery phase before you start your next program. And this isn’t your grandma’s recovery phase (I don’t know what that even means – but it sounds cool). The program allows you to recover from the most taxing thing in hypertrophy training: Volume. While maintaining strength/performance. Putting you in a position to come back to the gym, fresh, no steps backwards, and ready to SMASH PRs again in no time.

Here are your workout videos

A1

machine flat press*

Sets 1Reps 5RIR 2-3 Rest 2-3 minutes

*A1 and A2 are superset

A2

chest supported machine row*

Sets 1Reps 5RIR 2-3 Rest 2-3 minutes

*A1 and A2 are superset

B1

Pulldown*

Sets 1Reps 5RIR 2-3 Rest 2-3 minutes

*B1 and B2 are superset

B2

incline smith (high incline – bench 45 degrees or above)*

Sets 1Reps 5RIR 2-3 Rest 2-3 minutes

*B1 and B2 are superset

C1

machine preacher curls

Sets 1Reps 5RIR 2-3 Rest 2-3 minutes

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Form/execution are a form of progressive overload (this video covers mainly the quantitative variables you can track on paper).

More than just standardizing form, be sure your form doesn’t regress in direct relation to your “on paper” progression.

And also realize numbers can stall and form can progress for a period of time. That is progressive overload.

First and foremost the logbook is for you. And for tracking THE most important variable of any program: progressive overload. There are really no “rules”. So take the examples as guidelines and adjust to better fit your needs. And find a method you’re most likely to adhere to.

Personally I just track working sets

I always track/write down the number of reps I did with ZERO assistance

Immediately following working sets, I write my “loose plan” for next session (in the notes)

I always write in my notes “fractional” and non-quantitative progress

Always chose the smallest percentage progression possible. (Much more sustainable). This is almost always a move up in weight, often “micro progression” as opposed to move up in reps. (Not as large a margin for high rep sets)

Working from “bottom to the top” of a rep range is also a fine method. Can be tougher long term and with lighter weights.

At the beginning of the session, look through the numbers and plan/adjust the session accordingly.
I’d rather “be conservative” and overshoot reps rather than overestimate a load and drop out of a rep range.

Joe Bennett - HypertrophyCoach

Your Free Leg Workout

The Anti-Flamingo

This is an intermediate to advanced program with a lower body focus. If you want some BIG A$$ legs…this program is for you. Not just big quads, but huge glorious glutes, hanging hams, and colossal calves…I got you! There are two separate lower body days, one with more quad focus, the other with more posterior chain focus. 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. You want to never fit into your current pants again, this is your program.

Here are your workout videos

A1

barbell RDL (banded)

Sets 2Reps 5-8Rest 2-3 minutes

B1

seated leg curls

Sets 2Reps 8-12Rest 2-3 minutes

C1

Single-Leg Leg Press (hip dominant)

Sets 2Reps 10-12Rest 2-3 minutes

D1

lying leg curls

Sets 2Reps 5-8Rest 2-3 minutes

E1

Adductor machine

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)

F1

Seated Calf raise

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 Split Squat Double Suicide

Complete as giant set

A1

banded DB rear foot elevated split squat

Sets 2Reps 10Rest 90 seconds

A2

DB rear foot elevated split squat

Sets 2Reps 10Rest 90 seconds

A3

rear foot elevated split squat (body weight)

Sets 2Reps 10Rest 90 seconds

A4

heel elevated goblet squat (dumbbell)

Sets 2Reps 10Rest 90 seconds

A5

heel elevated squat (body weight)

Sets 2Reps AMRAPRest 90 seconds

Copyright 2022 Hypertrophycoach.com

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Copyright 2022 Hypertrophycoach.com

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