Workout 1 Workout 2

Hypertrophy Phase 1 Upper 1 Lower 1

Programme Week 1-
10 Phase 2 Lower Horizontal Push/Pull

Phase 1 Back/Hams Chest/Delts

Hypertrophy
Programme Week 11-
20 Phase 2 Lower
Back/Chest/Delts

Phase 1 Lower Chest/Delts/Triceps

Hypertrophy
Programme Week 21-
30
Phase 2 Back/Triceps Chest/Biceps
 Workout 3 Workout 4 Workout 5

Upper 2 Lower 2 Core

Vertical Push/Pull Arms & Traps Chest/Core

Back/Rear Delts Quads/Chest/Delts Arms

Chest/Triceps Back/Biceps Compound

Back/Biceps Core Calves

Delts/Back Lower Chest/Delts/Arms

Workout 6 Workout 7

Calves NA

Calves NA

Core Calves

Core Calves

NA NA

Core Calves
Workout 1 Order Movement

A BB Back Squats

B Static DB Lunge (Quad Focus)

Leg Press (Feet Shoulder Width,

Lower 1 C
Middle)

D Lying Leg Curl

E BB Hip Thrust

Workout 2 Order Movement

A Slight Decline DB Press

B Chin Up (Neutral Grip)

C Seated DB Shoulder Press

D Hammer Strength Chest Press

Upper 1
E1 Double Rope Cable Tricep Extension

E2 Standing DB Lateral Raises

F1 Tricep Dips

F2 Standing EZ Curls

Workout 3 Order Movement

A BB Deadlifts

B Leg Extension
Single Leg Leg Press (Glute & Ham
C
Focus)
Lower 2
D Glute Ham Raise
Lower 2

E Seated Leg Curl

Walking DB Lunges (Leaning
F
Forward)

Workout 3 Order Movement

A Flat BB Press

B One Arm DB Row

C Standing BB Shoulder Press

D Wide Grip Lat Pulldown

Upper 2
E1 Incline DB Bicep Curls

E2 Incline Bench DB Rear Delt Fly

F1 EZ Bar Reverse Curls

F2 Standing Cable Lateral Raises

Order Movement

A Reverse Crunch

B Ab Rollout
Core
C Ball Crunch

D Hyperextension

Order Movement

A Standing BB Calf Raises

Calves
B Seated Calf Raises
 Week 1

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/198182577 8 3 3021 90 sec

https://vimeo.com/261887375 10 3 2020 90 sec

https://vimeo.com/196325343 12 3 3011 90 sec

https://vimeo.com/246014713 12 3 3011 70 sec

https://vimeo.com/288514463 10 3 2111 70 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/246014572 8 3 3020 90 sec

https://vimeo.com/196323338 8-10 3 2010 90 sec

https://vimeo.com/198182258 8 3 2010 90 sec

https://vimeo.com/244128846 10 3 3010 80 sec

https://vimeo.com/198182222 10 2011
3 80 sec
https://vimeo.com/246014019 12 3011

https://vimeo.com/243937406 10 3011
3 80 sec
https://vimeo.com/243932979 12 2011

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/246014485 8 3 3121 120 sec

https://vimeo.com/198316623 12 3 3021 90 sec

https://vimeo.com/246013892 10 3 3010 90 sec

https://vimeo.com/202278319 8 3 3031 90 sec

https://vimeo.com/202275309 10 3 3011 80 sec

https://vimeo.com/196327006 16 3 2121 80 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/198182906 6 4 2011 100 sec

https://vimeo.com/198182431 8 3 2110 80 sec

https://vimeo.com/244129957 8 3 3011 90 sec

https://vimeo.com/196325198 12 3 3012 90 sec

https://vimeo.com/196324682 8 2011
3 80 sec
https://vimeo.com/307264932 20 2010

https://vimeo.com/246014628 12 2011
3 80 sec
https://vimeo.com/246014139 12 3011

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/209901540 8 3 3011 80 sec

https://vimeo.com/258809737 8 3 3121 80 sec

https://vimeo.com/258809531 12 3 3031 60 sec

https://vimeo.com/209900777 10 3 3121 60 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/215635796 10 4 2011 80 sec

https://vimeo.com/215635918 20 4 2111 60 sec

 Week 2 Week 3

Reps Sets Tempo Rest Interval Comments Reps Sets

9 3 2111 90 sec 10 3

10 3 2020 90 sec 12 3

12 3 3011 90 sec 12 3

12 3 3011 70 sec 12 4

10 3 2111 70 sec 12 3

Reps Sets Tempo Rest Interval Comments Reps Sets

8 3 3020 90 sec 8 4

8-10 3 2010 90 sec 9-11 3

8 3 2010 90 sec 8 3

10 3 3010 80 sec 10 4

10 2011 10
3 80 sec 4
12 3011 12

10 3011 10
3 80 sec 4
12 2011 12

Reps Sets Tempo Rest Interval Comments Reps Sets

8 3 3121 120 sec 8 3

15 3 3021 90 sec 15 3

10 3 3010 90 sec 10 3

8 4 3031 90 sec 9 4
 10 3 3011 80 sec 10 3

16 4 2121 80 sec 16 4

Reps Sets Tempo Rest Interval Comments Reps Sets

6 4 2011 100 sec 6 4

8 3 2110 80 sec 8 3

8 3 3011 90 sec 8 4

12 4 3012 90 sec 12 4

8 2011 10
4 80 sec 4
25 2010 30

12 2011 12
4 80 sec 4
12 3011 12

Reps Sets Tempo Rest Interval Comments Reps Sets

8 3 3011 70 sec 10 4

8 3 3121 80 sec 8 4

12 3 3031 60 sec 12 3

10 3 3121 60 sec 10 4

Reps Sets Tempo Rest Interval Comments Reps Sets

10 5 2011 80 sec 10 5

20 4 2111 60 sec 20 4
Week 3 Week 4

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

2111 90 sec 10 4 2111 90 sec

dropset final
2020 90 sec 10 4 2020 80 sec
set
dropset final
3011 70 sec 12 4 3011 70 sec
set
3011 70 sec 10 4 3011 70 sec

2111 70 sec 10 4 2111 70 sec

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

3020 90 sec 8 4 3020 90 sec

2010 90 sec 9-11 3 2010 90 sec

2010 90 sec 8 3 2010 90 sec

dropset final
3010 80 sec 10 4 3010 80 sec
set
2011 10 2011
80 sec 10 partial 4 80 sec
3011 reps on final 12 3011
2 sets
3011 10 3011
80 sec 4 80 sec
2011 12 2011

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

3121 120 sec 8 4 3121 120 sec

3021 90 sec dropset final 15 3021 90 sec

3
set
3010 90 sec 10 3 3010 90 sec

3031 90 sec 10 4 3031 90 sec

3011 80 sec 5 partials on 10 4 3011 80 sec
final set
80 sec
dropset final 80 sec
2121 18 4 2121
set

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

2011 100 sec 8 4 2011 100 sec

2110 80 sec 10 3 2110 80 sec

3011 90 sec 8 3 3011 90 sec

dropset final
3012 90 sec 12 4 3012 90 sec
set
2011 8 2011
80 sec 10 partial 4 80 sec
2010 reps on final 30 2010
set
2011 12 2011
80 sec 4 80 sec
dropset final
3011 12 3011
set

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

3011 70 sec 10 4 3011 70 sec

3121 80 sec 10 4 3121 80 sec

3031 60 sec 12 4 3031 60 sec

3121 60 sec 12 4 3121 60 sec

Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

dropset final
2011 80 sec 12 5 2011 80 sec
set
dropset final
2111 60 sec 25 5 2111 60 sec
set
 Week 5 - Deload

Comments Reps Sets Tempo Rest Interval Comments

10 2 2111 90 sec

dropset final
10 3 2020 80 sec
set
dropset final
12 3 3011 90 sec
set
2 x dropset
10 3 3011 70 sec
final set

14 reps 3 1011 70 sec

Comments Reps Sets Tempo Rest Interval Comments

8 3 3021 90 sec
5 additional
negatives on 10 3 3011 90 sec
last set
8 2 2010 90 sec

dropset final
10 3 3011 90 sec
set
dropset final
10 set
partial 8 2011
reps on final 2 80 sec
2 sets + 12 3011
dropset final
dropset
set final 10 3010 80 sec
set
2
dropset final 12 2011 80 sec
set

Comments Reps Sets Tempo Rest Interval Comments

6 3 2111 120 sec

dropset final 10 3110 90 sec

3
set
10 2 3012 90 sec

8 3 2011 90 sec
5 partials on 8 3 3011 80 sec
final set
dropset final 80 sec
16 3 1111
set

Comments Reps Sets Tempo Rest Interval Comments

8 3 2011 100 sec

10 3 2110 80 sec

8 2 3011 90 sec
dropset final
10 3 3012 90 sec
set
8 2011
3 80 sec
20 2010
dropset final
10 2011
set
3 80 sec
dropset final
10 3011
set

Comments Reps Sets Tempo Rest Interval Comments

Comments Reps Sets Tempo Rest Interval Comments

dropset final
set
dropset final
set
 Workout 1 Order Movement Video Link

A Sumo Deadlift https://vimeo.com/306510490

B DB Step Up https://vimeo.com/202454515
Leg Press (Feet Narrow, Bottom Of
C
Platform)
https://vimeo.com/246014343
Legs
D Smith Machine Bulgarian Split Squat https://vimeo.com/246014292

E BB Romanian Deadlift https://vimeo.com/198182145

F Heel Elevated DB Squat https://vimeo.com/246014252

Workout 2 Order Movement Video Link

A Incline BB Press https://vimeo.com/307265056

B Single Arm Iso Row (Neutral Grip) https://vimeo.com/291396577

C Flat DB Press https://vimeo.com/246014572

Horizontal
D Seated Cable Row (Close Neutral Grip) https://vimeo.com/246013967
Push/Pull

E Flat OR Incline DB Fly https://vimeo.com/246013987

F Single Arm Rear Delt Row https://vimeo.com/243934325

G Face Pull (Standing Or Seated) https://vimeo.com/243934749

Workout 3 Order Movement Video Link

A Incline Bench DB Curls https://vimeo.com/196324682

B Lying EZ Skull Crushers https://vimeo.com/246014665

C EZ Bar Reverse Curls https://vimeo.com/246014628

Arms & Traps D Tricep Pressdown https://vimeo.com/246014513

 Arms & Traps
DB Concentraction Curl (Neutral
E https://vimeo.com/243933503
grip)
F Bench Tricep Dips https://vimeo.com/196316413

G Standing Hex Bar/BB Shrug https://vimeo.com/198182668

Workout 4 Order Movement Video Link

A1 Pull Up (Neutral Grip) https://vimeo.com/196323338

A2 Standing BB Press https://vimeo.com/196323338

B Single Arm Lat Pulldown https://vimeo.com/198198744

Vertical Push/Pull C1 Seated DB Lateral Raises https://vimeo.com/307264999

C2 Lying Cable Lateral Raise https://vimeo.com/307264978

D Rack Deadlift https://vimeo.com/198325757

Incline Bench DB Rear Delt Fly (Pronated
E https://vimeo.com/307264932
Grip)

Workout 5 Order Movement Video Link

Hanging Knee Raise (Bench Under
A
Feet)
https://vimeo.com/209901658

B1 Ab Rollout https://vimeo.com/258809737

B2 Incline DB Press https://vimeo.com/291395877

C1 Cable Woodchop https://vimeo.com/209901292

Chest/Core
C2 Alternating Cable Press https://vimeo.com/198183006

D Rope Crunch https://vimeo.com/258810043

E1 Exercise Ball Knee Tuck https://vimeo.com/209901339

E2 Press Ups https://vimeo.com/198316669

Workout 6 Order Movement Video Link

 A Leg Press Calf Raises https://vimeo.com/258813028
Calves
B Single Leg Seated Calf Raises https://vimeo.com/215635845
 Week 1 Week 2

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments

10 3 3021 90 sec 10 3 3021 90 sec

10 3 3010 60 sec 10 3 3010 60 sec

15 3 3030 80 sec 15 3 3030 80 sec

12 3 2010 60 sec 12 3 2010 60 sec

10 3 3110 90 sec 10 4 3110 90 sec

12 3 4020 70 sec 12 3 4020 70 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments

10 3 3030 90 sec 10 3 3030 90 sec

8 3 3011 80 sec 8 3 3011 80 sec

8 3 2021 90 sec 8 4 2021 90 sec

10 3 3011 80 sec 10 4 3011 80 sec

10 3 3121 70 sec 10 3 3121 70 sec

12 3 2010 60 sec 12 3 2010 60 sec

12 3 2011 60 sec 12 3 2011 60 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments

6 4 2110 90 sec 6 4 2110 90 sec

6 4 2110 90 sec 6 4 2110 90 sec

10 3 3021 80 sec 10 4 3021 80 sec

10 3 2011 80 sec 10 4 2011 80 sec

12 3 2011 60 sec 12 3 2011 60 sec

15 3 2010 60 sec 15 3 2010 60 sec

8 4 2011 80 sec 8 4 2011 80 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments

8 3 2010 100 sec 7-9 3 2010 100 sec

8 3 2010 80 sec 10 3 2010 80 sec

10 3 3010 60 sec 10 3 3010 60 sec

10 3011 12 3011
3 80 sec 3 80 sec
10 2010 15 2010

8 3 2111 90 sec 12 3 2111 90 sec

20 3 3010 60 sec 20 4 3010 60 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments

8 3 3211 90 sec 8 4 3211 90 sec

8 3121 8 3121
3 90 sec 3 90 sec
10 3020 10 3020

10 3010 10 3010
3 90 sec 3 90 sec
16 3110 16 3110

15 3 2011 60 sec 15 4 2011 60 sec

12 3011 12 3011
3 90 sec 4 90 sec
15 2020 15 2020

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments
15 3 2011 80 sec 20 4 2011 80 sec
0 sec
15 3 2010 20 sec 15 4 2010 (between
legs)
 Week 3 Week 4

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

10 4 3021 90 sec 10 4 3021 90 sec

12 3 3010 60 sec 12 3 3010 60 sec

15 3 3030 80 sec dropset final set 15 3 3030 80 sec

12 3 2010 60 sec 12 3 2010 60 sec

10 4 3110 90 sec 10 4 3110 90 sec

12 4 4020 70 sec 12 4 4020 70 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

10 4 3030 90 sec 10 4 3030 90 sec

10 3 3011 80 sec dropset final set 10 4 3011 80 sec

8 4 2021 90 sec 8 4 2021 90 sec

10 4 3011 80 sec dropset final set 10 4 3011 80 sec

10 3 3121 70 sec 10 3 3121 70 sec

12 3 2010 60 sec 12 3 2010 60 sec

12 4 2011 60 sec 12 4 2011 60 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

6 5 2110 90 sec 6 5 2110 90 sec

6 5 2110 90 sec 6 5 2110 90 sec

10 4 3021 80 sec 10 4 3021 80 sec

10 4 2011 80 sec 10 4 2011 80 sec

12 4 2011 60 sec 12 4 2011 60 sec

15 4 2010 60 sec 15 4 2010 60 sec

8 4 2011 80 sec dropset final set 8 4 2011 80 sec

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

8-10 3 2010 100 sec 8-10 4 2010 100 sec

8 4 2010 80 sec 8 4 2010 80 sec

10 3 3010 60 sec 10 3 3010 60 sec

12 3011 12 3011
3 80 sec 4 80 sec
15 2010 dropset final set 15 2010

12 3 2111 90 sec dropset final set 12 3 2111 90 sec

25 3010 60 sec
10 partials on final 30 3010 60 sec
4 4
set

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

9 4 3211 90 sec 10 4 3211 90 sec

9 3121 10 3121
4 90 sec 4 90 sec
10 3020 10 3020

10 3010 10 3010
4 90 sec 4 90 sec
16 3110 18 3110

15 4 2011 60 sec 15 4 2011 60 sec

12 3011 12 3011
4 90 sec 4 90 sec
15 2020 20 2020

Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval
30 5 2011 80 sec 30 4 2011 80 sec
0 sec 0 sec
20 5 2010 (between 20 4 2010 (between
legs) legs)
Week 4 Week 5 - Deload

Comments Reps Sets Tempo Rest Interval Comments

10 3 3021 90 sec

10 2 3010 60 sec

dropset final set 10 3 3030 80 sec

dropset final set 2010 60 sec

12 2
(bodyweight)

12 3 3110 90 sec

dropset final set 12 2 4020 70 sec

Comments Reps Sets Tempo Rest Interval Comments

10 3 3030 90 sec

dropset final set 8 2 3011 80 sec

8 3 2021 90 sec

dropset final set 10 3 3011 80 sec

10 3 3121 70 sec

12 2 2010 60 sec

dropset final set 12 2 2011 60 sec

Comments Reps Sets Tempo Rest Interval Comments

6 3 2110 90 sec
Close Grip Press
To Failure on Last 6 3 2110 90 sec
Set
10 3 3021 80 sec

dropset final set 10 3 2011 80 sec

 Use free hand &
add 5 negative 12 2 2011 60 sec
reps on final set
15 2 2010 60 sec

dropset final set 8 3 2011 80 sec

Comments Reps Sets Tempo Rest Interval Comments

6-8 3 2010 100 sec

10 3 2010 80 sec 75% intensity

10 3 3010 60 sec 75% intensity

12 3011
3
dropset final set 15 2010 80 sec 75% intensity

dropset final set 12 3 2111 90 sec 75% intensity

10 partials on final 20 3010 60 sec
3 75% intensity
set

Comments Reps Sets Tempo Rest Interval Comments

dropset final set

dropset final set

dropset final set

Comments Reps Sets Tempo Rest Interval Comments

dropset final set
 Exercise Replacement 1

BB Box Squats Hex Bar Squats

BB Back Squats Smith Machine Squats

Single Leg Lying Leg Curl Lying DB Curl

Leg Press Hack Squats

Heel Elevated DB Squat Heel Elevated BB Squats

Bulgarian Split Squat Static DB/BB Lunges

Legs Glute Ham Raise Lying Leg Curl

Lying Leg Curl Lying DB Curl

Leg Extension Heel Elevated DB Squats

Leg Press (Single Leg) DB/BB Bulgarian Split Squat

Rowing Machine Glute Ham Raise Glute Ham Raise

Rowing Machine Glute Ham

BB Hip Thrust
Raise

DB/BB Walking Lunges Static DB/BB Lunges

Flat DB Press Iso Lateral Flat Plate Press

Incline DB Press Iso Lateral Incline Plate Press

Incline BB Press Incline Smith Machine Press

Seated Cable Flys Pec Deck

Chest
Flat BB Press Flat Smith Machine Press

Hammer Strength Press Incline Smith Machine Press

Landmine Chest Press Hammer Strength Press

Upright Cable Press Flat DB Press

 One Arm DB Row Single Arm Iso Lateral Row

Chin Up (Neutral Grip) Close Grip Lat Pulldown

Wide Grip Lat Pulldown Wide Grip Pull Ups

Cable Rope Face Pulls Seated Cable Rope Row

BB Deadlifts DB/BB Romanian Deadlifts

Seated One Arm Cable Row One Arm DB Row

Back Chin Up (Wide Grip) Wide Grip Lat Pulldown

BB Bench Rows (Supinated Grip) Iso Lateral Row

Upright Cable Row Seated Cable Row

Cable Lat Pulldown Iso Lateral High Row

Cable Pulldown Lying DB Pullover

Standing T-Bar Row Seated Cable Row

Iso Lateral High Row Single Arm Lat Pullown

Seated BB (Or Smith

Seated DB Shoulder Press
Machine) Press
Seated DB Lateral Raises Standing Cable Lateral Raises

Standing Cable Raises (Single Arm) One Arm DB Lateral Raise

Incline Bench DB Rear Delt Fly

Standing/Bent Over Cable
Shoulders
Rear Delt Fly
Seated BB (Or Smith Machine)
Seated DB Shoulder Press
Press
Incline Bench Rear Delt Fly Reverse Pec Deck

Standing Cable Raises Standing DB Lateral Raise

Incline Bench DB Hammer Curls Cable Bicep Curls

Standing BB Curls Standing EZ Curls

Biceps
Biceps Single Arm Preacher Curls Single Arm Cable Curl

Standing Reverse Grip EZ Curls

Reverse Grip Cable Curls
(Hands Shoulder Width)
Standing EZ Curls Standing DB Curls

EZ Bar/DB Skull Crushers Overhead DB Tricep Extension

Overhead DB Tricep Extension Overhead Cable Extension

Double Rope Cable Tricep
Triceps Tricep Cable Pressdown
Extension
Double Rope Cable Tricep
Tricep Cable Pressdown
Extension
DB Tricep Kickbacks Tricep Dips

Standing BB Shrugs Standing Hex Bar Shrugs

Seated DB Shrugs Standing Hex Bar Shrugs

Traps
Cable Shrug Standing DB Shrugs
Seated Cable Shrugs
Incline Bench DB Shrugs
(Leaning Back)

45 Degree Leg Press Calf

Seated Calf Raises
Raises
45 Degree Leg Press Calf
Calves Standing Calf Raises
Raises
Single Leg Standing Calf
Seated Single Leg Calf Raises Raises
 Replacement 2

Squat Machine

Hack Squats

Seated Leg Curl

BB Box Squats

Hack Squats

Single Leg Leg Press

DB/BB Romanian Deadlifts

Seated Leg Curl

Leg Press (Feet Narrow & Low)

DB/BB Step Ups

DB/BB Romanian Deadlifts

BB Good Morning

DB/BB Step Ups

Seated Upright Cable Press

Seated Incline Cable Press

Iso Lateral Incline Plate Press

Flat DB Fly

Iso Lateral Flat Plate Press

Flat/Decline BB Press

Seated Incline Cable Press

Iso Lateral Flat Plate Press

 Single Arm Cable Row

Iso Lateral High Row

Iso Lateral High Row

Reverse Pec Deck

Hyperextensions

Single Arm Iso Lateral Row

Iso Lateral High Row

Seated Cable Wide Row

Iso Lateral Row

Wide Grip Lat Pulldown

Underhand Grip Lat
Pulldown
Bent Over BB Row

Wide Grip Lat Pulldown

Iso Lateral Overhead Press

One Arm DB Lateral Raise

Hammer Strength Iso Lateral

Raise
Reverse Pec Deck

Iso Lateral Overhead Press

Reverse Cable Fly

Hammer Strength Iso
Lateral Raise

Incline Bench DB Supinated

Curls

Cable Bicep Curls

 Concentration Curls

DB Zottman Curls

Cable Bicep Curls

Overhead Cable Extension

EZ Bar/DB Skull Crushers

Single Arm Cable Tricep
Extension
Single Arm Cable Tricep
Extension
Single Arm Cable Tricep
Extension

Standing DB Shrugs

Standing BB Shrugs

Incline Bench DB Shrugs

Standing DB Shrugs

Standing Calf Raises

Seated Calf Raises

Single Leg 45 Degree Leg
Press Calf Raises