The Hypertrophy Manual By Matt Wenning

Hypertrophy Manual







A manual dedicated for mass and hypertrophy

Foreword This manual is designed for people wanting more muscle mass for aesthetics or off-season performance enhancement as a building block to future training specificity. My main goal was to be as big as I could be in the start in 1992. As time progressed powerlifting found its way into my heart and soul. But being lean, muscular, and aesthetic will always hold a place in many of our endeavors. This prompted me to develop a hypertrophy manual and go in search of better ways to achieve more muscle mass. This manual will dive into what both pro bodybuilders have been doing, and what researchers have been experimenting with the last 30 years. The goal is to find a happy medium between research and application.

Considerations:  After long talks with both Stan Efferding IFBB pro Mike Ohearn multiple Mr. Universe champion - and Flex Wheeler one of the top bodybuilders to ever exist, we have all concluded that form and technical mastery of all Core lifts (squat, bench, deadlift) and other movements should be the first goal. Stan Efferding IFBB pro and world record lifter

Training for hypertrophy can be a lifelong training protocol for people concerned with aesthetics, but

is also a powerful tool in an off-season training regimen for athletes, powerlifters, etc. Furthermore, data and research suggest that this type of training enhances soft tissue density and lowers injuries. Therefore, almost every sport team from high school to professional sports have a strength coach, and or weight room. The training of weights properly, allows ligaments, tendons, and other soft tissue to resist more punishment in sport.

Mike Ohearn, 50 years old, injury free and in impeccable shape with similar training methodologies as in this manual

For me, it has always been a balance of being strong and carry more functional muscle to achieve all-time records in powerlifting. Only until retirement from professional powerlifting, I started put more focus on my aesthetics. As stated above the focus of powerlifting was much more beneficial since the core movements and basic accessories had already been mastered. What I think has been missing with many protocols previously is conjoining bodybuilding mentality with, posture, structure, and rotation of movements to reduce mileage. Most programs I have assessed, tend to have lack of focus in these areas, which is a huge hindrance to future progression. With this in mind, we will dive into muscle anatomy, hypertrophy types, and a training regimen designed in sections (waves) that has been a hybrid of bodybuilding experience, injury prevention, and years of trial and error. Whatever you decide to use this training layout for, just remember, that technique, muscular balance, and body control need to have a solid foundation before you have a specific goal. Hopefully, this manual will help you discover some new ideas, and help you achieve your goals smarter and safer.

Matt Wenning M.S. Sports biomechanics
 


Chapter 1   Muscle Tissue Hypertrophy Physiology

As we can see from the above graph, muscle tissue and its surrounding neighbors are a complex organism full of more than just contractile tissue. Bone, ligaments, tendons, blood vessels, fascia,

and other layers make it an interesting piece of machinery. Strength and size are a complex mixture of contractile mechanisms. Although strength does play a crucial role in muscle mass, there is a distinct difference in Muscle mass and strength. Stretch Reflex, Tendon elastic energy, timing and other factors separate muscle density from the tension that muscle can create. Since this book is about hypertrophy, we will keep most of our discussion on this area. We have different types of hypertrophy that need to be optimized for maximal growth potential, but first we need to understand that there are various types of muscle fibers.

FIBER TYPES In general terms we have Slow and Fast twitch muscle fibers. These different types of isoforms allow different contraction types both in duration and in force output. The faster the output can equate to faster fatigue. Type 1 or slow twitch fibers are typically referred to as red fibers and tend to have slower contractions, but have delayed fatigue, a high oxidative capacity, and low glycogen capacity. These fibers are great for longer activities and prolonged contractile movements. (basic cardio)

Type 2 or fast twitch fibers (white fibers) have multiple subclasses (type2 and type 2x) and are intermediate to high power fibers. They tend to use more glycogen for energy instead of oxidative properties. Type 2 fibers tend to be the intermediate fibers that are stronger than type 1 fibers but resistant to fatigue. It has been theorized that bodybuilders may have more percentage of these fibers. It has been assumed that these fiber types adapt to hypertrophy the best. Therefore, in this manual you will see intermediate rep ranges used often (10-15reps). Type 2x fibers These fibers are fast contracting, tend to be large diameter, and use primarily glycogen. These fibers are used for rapid power production, and intense effort. Some have theorized that bodybuilders may have less of these fibers. This could be due to training stimulus or genetics; I strongly suggest that even if your goal is only bodybuilding, that heavier and explosive movements are included in your training. 





*More described in Essentials of Strength Training and Conditioning Pages 9-10

Conclusion: This is a simplistic view of muscle tissue, and there are many more factors involved including different forms of the myosin chain, allowing adaptability to load and stimulus. It appears that mechanical stimulation of a certain type is what regulates fast, slow and every other type of fiber type and hybrid.   Training a certain way can change how the fiber responds, but to what point we are uncertain. I do believe that many bodybuilders at the professional level must be born with the right fiber type and adaptability, but the drive to put in the work and effort. What we must realize is that all of us can become better from our current size and or strength. Focusing on individual progress is key for long term results. The goal, in my opinion for hypertrophy is to increase cross sectional area in ALL fibers. If we rely on only one type of training or fiber, we may reduce our overall potential. There has been some research that fiber may be able to adapt to training stimuli over time (genetic dependant).

Converting fast fibers to resist fatigue like slow fibers, creating the ultimate situation for maximal muscle growth. (I.E. heavier loads, with longer durations). *More described in Supertraining by Mel Siff. Pages 55-69.

HYPERTROPHY TYPES

Muscle size is not just one singular change in the muscle structure, we have many different adaptations to the tissue for this to occur. Often many people consider hypertrophy a singular action, but in fact there are many different faucets of this change.  Remember that just because a muscle is larger, will not necessarily mean performance will increase. It is a factor for sure, but neurological factors play a crucial role in the use of new or better fiber recruitment. In this manual I will provide some

recommendations on training layout for athletes, powerlifters, and general populations. Analogy for simplification I like to describe things about engine components for this to make sense. Each component of an engine is essential to make more power. Let us describe muscle this way to make a connection. Sarcoplasmic Hypertrophy (GAS TANK) Myofibrillar Hypertrophy (ENGINE) Central Nervous System (Ignition System)

Sarcoplasmic Hypertrophy  This hypertrophy is an increase in the volume of the non-contractile muscle cell fluid. This fluid is called sarcoplasm. This fluid accounts for 25-30% of the total muscle size. This zone accounts mostly for the 10-15 rep range, but also accounts for time (45sec to 1min). *More described in Science and Practices of Strength Training by Vladimir Zatsiorsky. Pages 63.

This form of hypertrophy is an expansion of the cytoplasm inside the muscle. Now this type of hypertrophy may have little to no performance gain and or strength enhancement. This is mostly due to

the fact the contractile proteins are not enhanced. I like to think of this part of the muscle the (GAS TANK). What I like about this rep range and hypertrophy type is the advancement of GPP (general physical preparedness) and lactic acid tolerance (the burn). Also, this time under tension range may help with ligament, tendon, and bone density, which is crucial for longevity and reduction of injury rates.

Athletes 30% of your yearly training protocol This can be a massive additive to an off-season athlete. This rep range has been shown to increase not only hypertrophy, but enhance ligament, tendon, bone density, capillary density, and mitochondria proliferation.  So, as you can see this is a huge need for anyone but key for off season training for athletes. Furthermore, there has been some research in muscle mass enhancing maximal strength blocks. So, having a hypertrophy block pre maximal effort seasons will enhance each other. * Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of strength and conditioning research, 28(10), 2909–2918. https://doi.org/10.1519/JSC.0000000000000480

WHEN TO USE HYPERTROPHY TRAINING General population 50% of your yearly training protocol Now for general population, I would recommend that 50% of your training regimen in a yearly cycle should be toward enhancing this type of hypertrophy. For most people going to heavy too often, such as powerlifters, can be very physically and neurologically taxing. We still need strength, but too much focus on maximal strength and power can lead to burnout and exhaustion. Doing 12 weeks of hypertrophy then 12 weeks of strength may be optimal. Powerlifters 30-40% of your yearly training protocol Like athletes, the hypertrophy blocks can not only help you create more potential for your strength

blocks, but also help with your GPP (general physical preparedness). Therefore, in all my off seasons of my amateur and professional powerlifting career I utilized higher rep ranges for accessory work, as well as Wenning warmups (refer to my powerlifting manual). But this also allowed my CNS to recover tremendously for future strength blocks of specific training to win competitions.

Now here is a big secret, I used my core lifts in their competitive form sparingly (squat, bench, and deadlift using actual stances and implements) to raise hypertrophy as a powerlifter. Why? My thought process was to not degrade my motor patterns and give myself a much-needed break from competitive movements specifically.

You see in powerlifting movements, I wanted to instill speed and power only in those movements.

Muscle size was utilized by other means. This always reinforced in my head that the powerlifting movements were for perfection of technique, and power, not endurance or fatigue. Your needs may be different but keep this suggestion in mind if you are a powerlifter. 


Myofibrillar Hypertrophy This type of hypertrophy is the density of the myofibrils. This is the part of the cell that does the contracting. This type of hypertrophy can increase strength, and force production making it much more useable in sports. The hypertrophy comes

from the actin and myosin contractile proteins increase in number. This can increase both strength and size. Consider this type of hypertrophy an increase in (ENGINE) size. *More described in Science and Practices of Strength Training by Vladimir Zatsiorsky. Pages 63.

This type of hypertrophy is crucial for lifters and for bodybuilders alike. As we have noted, myofibrillar hypertrophy makes you stronger, but another key point is that myofibrillar hypertrophy may have a more permanent change on the body.  Furthermore, this type of density is crucial for top level bodybuilders. The myofibril density is what made guys like Ronnie Coleman, and Dorian Yates nearly impossible to beat.  So, if you want density and mass that’s more permanent, and functional, Myofibril hypertrophy is the way to go long term. This training falls more in the 6-8 rep range. Now if your trying to be a competitive or athlete, this rep range and hypertrophy type will be your bread and butter.  *More described in Essentials of Strength Training and Conditioning pages 93-96

It is recommended that you have both styles of training in your yearly layout and mesocycles to optimize all muscle action/function.




Hyperplasia Does it exist?

We have talked above about hypertrophy, which is the size change of the muscle cell. But there is another factor which is hyperplasia. This is the formation of new muscle cells.  Further research needs to be done on this area, but I believe under strenuous training it is possible. 

There has been studies on birds and other animals with resistance and stretching of the muscle resulting in hyperplasia (35% of the birds mass attached to right wing) This resulted in 318% muscle mass increase in 28 days resulting in fiber number enhancement of 82%). Antonio, J., & Gonyea, W. J. (1993). Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia. Journal of applied physiology (Bethesda, Md. : 1985), 75(3), 1263– 1271. https://doi.org/10.1152/jappl.1993.75.3.1263

This may include stretching between sets as prescribed by Flex wheeler. Flex Believed that lengthening the muscle between sets increased hypertrophy and prescribed this with his IFBB bodybuilders that he trained as well. But the question is, when do we do this stretching? Well listed below and in the program, we will experiment with both. POST SET STRETCHING

The length of the stretch we will experiment with in this manual will be 30sec between sets in conjunction with the rest periods ranging from 1-4min. Fascial Stretching - Are you ignoring this proven result producer? (2018, March 13). Retrieved June 28, 2020, from https://www.parrilloperformance.com/fascial-stretching-ignoring-proven-result-producer/

INTRA SET STRETCHING Another way is to utilize the stretch principle is to finish the last repetition of a given exercise then hold a stretch for 30sec. This can be very fatiguing and painful but seems to also be a great tool used by many top bodybuilders. 2, B., 6, D., 2, F., 29, G., & 1, M. (2018, January 13). How Stretching Can Build Muscle & Develop Strength. Retrieved June 28, 2020, from https://drjohnrusin.com/how-stretching-can-build-muscledevelop-strength/

Conclusion: It is important to emphasize that hyperplasia within the cell, including sarcoplasmic hyperplasia (more sarcoplasmic organelles), and myofibullarmitochondiral hyperplasia (increase in number of myofibrils), undoubtedly exists.  

What we are discussing is the extent to which mechanical stimulation will influence it, and which method of mechanical stimulation is optimal. To affect the muscles in a way for this to occur at the elite levels, I believe that heavier training (power building) in certain cycles needs to be introduced to the body. This means that more strength and power-based protocols must be utilized to see full potential in your mass gaining journey.  The man who rewrote the blueprint to build muscle. (n.d.). Retrieved June 28, 2020, from https:// www.coachmag.co.uk/fitness/4605/the-man-who-rewrote-the-blueprint-to-build-muscle

Hyperplasia training may be more related to maximal and dynamic efforts, which are heavily reliant on the CNS.  The reasoning for this is due to the time constraints of the movements and their inherent energy systems, requiring a denser muscle as opposed to larger. So powerlifting type training with lower rep schemes and higher intensity may be optimal for hyperplasia (refer to our power building- powerlifting cycles).

As we can see in this graph above, we have different hypertrophy rep ranges for different results, but also a key component, the CNS. We will be attacking the blue and green areas most in this hypertrophy block (red and blue areas will be attacked in the power building block)

CNS  (Central Nervous System)

The CNS is quite possibly the most important tool to manage and train

The central nervous system plays a crucial role in, activating, prohibiting, and regulating the muscle. The CNS is the control center for the muscle tissue. In my opinion, the CNS is the major reason we need periodization, exercise rotation, and recovery means. The CNS efficiency which is enhanced with the rep range of myofibrillar hypertrophy (1-5reps) is also crucial in not only recruiting more tissue but doing it at the proper time and place. I like to think of this as the (SPARK PLUGS/Ignition system) For athletics I would suggest using more isolateral blocks for hypertrophy enhancement of limb strength discrepancies. (upwards of 30% of the

total resistance volume in one year). This means that much of the warmups, and accessories should be isolateral or have a similar component. This isolateral training enhances motor neuron output allows both sides to benefit significantly. Remember your only as strong as your weakest side. This is called contralateral training effect. Núñez, F. J., Santalla, A., Carrasquila, I., Asian, J. A., Reina, J. I., & Suarez-Arrones, L. J. (2018). The effects of unilateral and bilateral eccentric overload training on hypertrophy, muscle power and COD performance, and its determinants, in team sport players. Plos One, 13(3). doi:10.1371/journal.pone. 0193841

Contralateral Training Effect.

Although muscle mass is a crucial factor in power output and strength, we must never forget that the neurological system is in control of our muscular potential and the key to much of our progress in the weight room. This is where athletes and some general fitness populations may need to adjust their training protocol. Hypertrophy phases should be a major part of training but have isolateral training emphasis present more often in my observation. 

Chapter 2

Wenning Guidelines to Training for Mass Below are some key rules that I have followed for many years as well as my training sessions with Mike, Stan, and other top bodybuilders. A - Keep workouts at or under and hour

We must avoid the distress point - one way is to limit workout times

This is crucial for not only overtraining, but also has some interesting effects on the blood stream. There is a constant battle of testosterone to cortisol happening as we train. Keeping cortisol at bay and optimizing testosterone is key for growth. This can be enhanced by training in an optimal time frame. B - Do not train full body

Many people will train full body and are confused why the results start to stagnate after short periods of time. My thought process is that you just cannot give each body part enough volume for optimal growth. As you will see in the manual. Training 2-3 body parts seems to work best.  Remember that you can only accomplish what you can recover from. Going over that limit just creates excessive damage and lack of recovery, leading into future regression or possible injury. (examples can be poorly programmed CrossFit regimens etc.)

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C - Rest 72 hours between same muscle or motor pattern training

The 3-day training split with 1 day off allows optimal recovery for each muscle. By allowing this time in between training, one can gain more muscle without interruption from overtraining. I passionately believe that a motor pattern cannot be used any more than every 72 hours for any length of time. Monteiro, E. R., Vingren, J. L., Corrêa Neto, V. G., Neves, E. B., Steele, J., & Novaes, J. S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International journal of exercise science, 12(4), 932–940.


 


Many current training protocols are training with more frequency but, most champions have followed

this similar thought pattern for multiple generations, and with superior results. Furthermore, most strength athletes that follow this protocol seem to have longer careers.
 D - Rotate movements Frequently This is something that has always been in my programs, but as you will see in this manual, the exercises are sustained for about 3 weeks and not changed. What does change is the intensity, volume, tempos and execution of the movement. If you have limited equipment this will become more difficult so in this manual, we will give you alternatives to try to alleviate this issue. La Scala Teixeira, C. V., Evangelista, A. L., Pereira, P., Da Silva-Grigoletto, M. E., Bocalini, D. S., & Behm, D. G. (2019). Complexity: A Novel Load Progression Strategy in Strength Training. Frontiers in physiology, 10, 839. https://doi.org/10.3389/fphys.2019.00839

Overtraining tends to come quicker when the same stimulus is used for too long!

E - Sleep Sleep is another one of those must haves, to achieve desired results. At my biggest, 317lb I was sleeping 11 hours a day. Now this may be overkill, but it was needed for the type of training volume I was presented with weekly. This level of dedication and recovery allowed my body to break 3 world records, and achieve 32in thighs, 21in arms, and wear a size 60 suit. Much of this success I attributed to my sleep and recovery. There are a few key topics on sleep that can help tremendously. Chen, Y., Cui, Y., Chen, S., & Wu, Z. (2017). Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. Journal of musculoskeletal & neuronal interactions, 17(4), 327–333.

Every hour before midnight is 2x as recuperative than after. Go to bed early for optimal recovery and sleep quality. Trying to fall asleep before 930pm may be optimal. So, starting to relax and lay down may be needed before 9pm. I have practiced this since I was a teenager, and it seemed to be a huge help for performance and recovery. Olds, T. S., Maher, C. A., & Matricciani, L. (2011). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 34(10), 1299–1307. https://doi.org/10.5665/SLEEP.1266

Many are deficient in magnesium, which causes lower sleep quality and relaxation. Increasing magnesium in the evening, and before bed was crucial for my body to dive into deeper recovery sleep and allow my muscles to reduce tension. Cao, Y., Zhen, S., Taylor, A. W., Appleton, S., Atlantis, E., & Shi, Z. (2018). Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients, 10(10), 1354. https://doi.org/ 10.3390/nu10101354 


F - Eating Since this manual is on hypertrophy we will keep eating on this topic of mass. In a hypertrophy phase we need a calorie surplus. But there is another side to this equation. We also need the quality of the calories to be excellent. This is important for many reasons. Health, and low inflammation is crucial for long term muscle mass. We must eat foods that help our hormone system work in a positive fashion while allowing absorption of the calories we are eating to have maximal results. I strongly suggest downloading Stan Efferdings vertical diet plan, my diet manual, and do reading on this area. It was a game changer for me in both hypertrophy and health.










Some general guidelines that I have used in mass gaining phases: Eat every 3 hours Make sure your getting 20-40g of protein every 3 hours. This may be dependent on your size goals, but more information is in the Diet manual. What I found with this rule is it forced me to eat quality foods. You need eat that much protein every meal, you cannot achieve that number on bad food selections. Carbs need to be higher, but the quality needs to be present (rice) for hypertrophy. Carbs as far as energy and absorbability are just not created equal. Most gluten-based carbs are going to keep you too full and eating more calories will become difficult. Then you will start missing meals and absorption goes down. Insulin can be our best friend for mass, or our worst enemy (fat gain and declining health) One of the key needs for the body to make testosterone is Cholesterol and fats. This makes my appetite stay on full gear. I am sure there are other ways to snack in between meals but I have found that the weight I gain by doing this is solid. Daly, R. M., Gianoudis, J., Prosser, M., Kidgell, D., Ellis, K. A., O'Connell, S., & Nowson, C. A. (2015). The effects of a protein enriched diet with lean red meat combined with a multi-modal exercise program on muscle and cognitive health and function in older

adults: study protocol for a randomized controlled trial. Trials, 16, 339. https://doi.org/ 10.1186/s13063-015-0884-x

Chapter 3 The Workout In this hypertrophy manual I have adopted a lifting protocol that utilizes a system of 3 days on and 1 day off for this 12-week block. This cycle attacks the same muscle groups every 4 days (explained above).  Now unlike what I utilize for powerlifting, this cycle sustains the same movements for a 3-week block (wave). Gradually increasing intensity, time, etc. So, In the 3-week system exercises stay constant, while intensity and volume are in constant change and or progression.

In this 12-week cycle there will be 4 waves or 3week blocks of training. These blocks will have recovery day after each micro cycle. After each wave we have programmed longer recovery periods of 2 or more days to prepare for the new training block. It is crucial to understand that the programmed rest and recovery days were designed around advanced to elite level lifters. For less experienced lifters additional recovery days may need to be utilized. I expect that the length of this program can range from 12 to 14 weeks. What I have found with most programs that lack progression is…. the programming may be optimal,

but the recovery is not pre planned. Forcing these rest days and deloads will ensure proper progress and enhance future waves of training. You can either plan the off days or the body will force them with overtraining and possible injury. This long-term layout, intended to enhance all muscle groups, we have split the training day into two different training times. The reason I find this especially useful is that workouts stay under 1 hour. Also, this seems to add more stimulation into each muscle group on a weekly basis. If time cannot permit this, it is ok at the beginning a possibly the intermediate phases of training to combine them. But as you become stronger and your goals more enhanced, this will have to be considered. Rest periods

Villanueva, M. G., Villanueva, M. G., Lane, C. J., & Schroeder, E. T. (2012). Influence of rest interval length on acute testosterone and cortisol responses to volume-load-equated total body hypertrophic and strength protocols. Journal of strength and conditioning research, 26(10), 2755–2764. https:// doi.org/10.1519/JSC.0b013e3182651fbe

Opinions vary on this topic, but I will give you what has worked wonders for me Wenning warmup (movement and weakness specific warmup) Take 12-14 minutes to complete with minimal to no rest

Now this is tricky, but I believe that GPP is the hidden gem for most lifters, get in better shape and strength and size come along with it Core movements for hypertrophy (squats, deadlift, bench press etc.) 20-25min for total completion rest periods range from 2-3min for each set. Now for me, the core movement is all about technical mastery and focus, too much fatigue on main movements can lead to form degradation, injury and or lack of progress. Be recovered for the compound movements, by implementing proper rest periods Accessories (hamstring curls, back extensions, triceps etc.) I tend to use 1-2min for these to condense more work into this workout period 2-3 exercises 2-3 sets each movement. As you can see in the graph this time parameter allows a little more workout density, therefore more volume. Also, for accessories we are selecting more isolated movements where form is less crucial. This is due to accessories being at the end of the training session. Mini-Workout (6 Hours Post) The second workout of the day, more adequately called a mini-workout, is meant to be a 15-20min

lower intensity workout to increase our volume. To accomplish the required amount of work we are limited to 1-2-minute rest periods between sets in this workout. The bigger takeaway from what you were just told is that rest periods are dependent on the volume requirements with consideration to the hormonal response, determined by the optimal 1-hour workout time frame. As explained earlier, in resistance training we need to do our best to stay in an anabolic state.

DAILY LAYOUT Day 1

Morning Quads – calves

This is going to include squats of some sort, isolated quadriceps and calve training. Exercises will vary every 30 days, 

(6 hour spacing minimum for morning and evening workouts)

Evening Biceps  

Tempo is the name of the game for biceps, but change in reps and movements is key as well

Day 2

Morning Chest- shoulders

This will include incline pressing for upper pec development, and military presses

Evening Triceps

Day 3

Morning Glutes, hamstrings, lats (posterior chain)

This will be a deadlift day, and includes a lat pulldown every set of the main lift and accessories usually accumulating to 10 sets of lat work of some type

Evening Forearms

Day 4

OFF  Physical and neurological recovery, this day I try to do active recovery as well as Epsom salt baths, naps, massage.

This 4 day allows full recovery therefore progression in the next 3-day wave of training. The hardest factor to grasp is that you do not grow in the gym, you grow when you are recovering. th

On this day a nap, and restoration work is crucial. Epsom salt baths, higher levels of magnesium glycinate, and hot cold contrast showers are essential for this recovery day.

WAVE 1 Bilateral training emphasis 3-week block (rest period restriction) GPP

In this training wave we will focus on exercises that utilize both limbs simultaneously for most warmups and accessories. The core lift will have a primary focus of higher volume and lower compressive factors (belt squats). Alternative exercises to accommodate individual equipment restrictions can be found in the appendix of this manual. Rest periods will only allow partial recovery between sets and exercises. Some exercises will be super setted or conjoined so read carefully.

WAVE 2 Unilateral training emphasis 3-week block  In this block we will utilize an exercise selection to separately train both sides of the body in the warmups, accessories, and main lift as much as possible. Although this will slightly increase our workout time, it will result in a different effect on the tissue compared to wave 1.

WAVE 3 Isolation training emphasis 3-week block (restoration) post set stretching Hopefully during the second wave we noticed our bodies needed a break from compound movements. As a result, we utilize this 3-week block to attack muscles by isolation and dropping some of the compound movement intensity. Tempos will be implemented to force higher time under tension, while also reducing the tonnage. This will allow loading to continue at an extreme level during wave 4. Another added component in this wave will be post set stretching for 30 seconds on applicable movements.

WAVE 4 Compound movement overload 3-week block intra set stretching At this point we must shock the body into more growth, this will include stepping up volume and intensity for a 3-week burst in hopes of more progression.  Overtraining will occur but for hypertrophy standards I believe overreaching for a 3-week wave in a 12-week cycle is crucial for new growth. Overtraining will occur but for hypertrophy standards I believe overreaching for a 3-week wave in a 12-week cycle is crucial for new growth.

Some exercise demonstrations and alternatives can be found in the appendix, after the programming.

BROWN PARAGRAPHS AND WORDS ARE KEY POINTS, TIPS, NOTES Do not skip over these points listed in brown, they will help you understand the what – when – why of the movements!

WAVE 1

Bilateral Training Emphasis Day 1 micro cycle 1 (QUADS-CALVES-BICEPS) Warm Up (Circuit) (RPE of 5) (Smooth but no Tempo) Belt Squat 2x25 -normal stance Leg Extensions 2x25 -normal tempo Seated Calf Raises 2x25 -all calf raises 3-3 tempo unless otherwise stated Although the RPE for this workout is seemingly low, supersets are utilized to increase volume and intensity. Remember that the muscle damage incurred through this programming is cumulative, do not overdo it at the beginning. The intensity will increase throughout the cycles and waves. Main Lift (RPE 6-7) Belt Squats 5x12 Progressive Each Set -5 Second Eccentric -The first set should be slightly heavier than the last set for warmups -normal stance Superset Leg Extensions 4x12 Slow and Controlled each rep -The weight on these should equate to 8 RPE

Accessories (Circuit, 2 Min Rest) (RPE of 7-8) (cont’d on next page)

Donkey Calf Raises 3x12 Manual Dorsi Flexion 3x10 -refer to appendix for picture and explanation

6 Hours Post Biceps Curls 6x12-15 For all the second workouts select any exercises but change the tempo every week. Rotate movements each time you do these exercises.

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 1

(CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5) (Slightly Progressive Each Set) Slight Incline DB Bench Press 2x25 -Incline on this should be lower than a typical 45-degree incline of a normal bench -Regular Grip DB Lateral Raises 2x25 Banded Tricep Pushdowns 2x25 -V-Bar Main Lift (RPE of 6-7) (Slightly Progressive Each Set) Barbell Incline Bench Press -Smooth, but no tempo 6sets x 10reps -This incline will be set at a normal 45-degree incline Accessories (Circuit, 2 Min Rest) (RPE of 7-8) (Slight Progressive Every Set) DB Arnold Press 3x12 -3-3 Tempo each rep Single Arm Face Pulls 3x15 each side 6 Hours Post Diamond Pushups 6xFAIL

WAVE 1 Bilateral Training Emphasis

Day 3

micro cycle 1

(GLUTES – BACK – HAMSTRINGS ) Warm Up (Circuit) (RPE of 5) (Slightly Progressive Each Set) Good Morning Machine 2x25 -narrow stance -See appendix for alternate exercises Hamstring Curls 2x25 Seated Shrugs 2x25 Main Lift (RPE of 6-7) (Progress Weight Every Set) Trap Bar RDL’s 5x12 Superset Lat Pulldowns 5x10 -wide grip pull to chin -progressive Accessories (Circuit, 2 Min Rest) (RPE of 7-8) (Progress Weight Every Set) Hamstring Curls 4xFAIL Barbell Shrugs 4xFAIL Lat Pulldowns 5x10 -wide grip pull to chin -progressive 6 Hours Post Planks 6x1min

Now each micro cycle will have a slight increase in either reps on the warmup, RPE on the warmup, or difficulty on the accessories, Just remember that each micro cycle is built upon the next so try to end with the highest weight and intensity at the end of each wave.

WAVE 1 Bilateral Training Emphasis Day 4

micro cycle 1

Rest Going forward you will notice slight alterations to the movements we use, varying width, grip, foot position, tempo etc. This is to account for the Law of Accommodation as best as possible while utilizing the same muscle groups on each of their perspective training days.

WAVE 1 Bilateral Training Emphasis Day 1

micro cycle 2

(Quads – calves – biceps)

Warm Up (Circuit) (RPE of 5-6) (Increase final set weight by 10% from last micro cycle) Belt Squat 2x25 -Toes forward (straight footed) Leg Extensions 2x25 (up weight slightly from last micro cycle) -5-5 tempo Seated Calf Raises 2x25 (pause at the bottom 1 second) Main Lift (RPE of 7) (Increase final set weight by 10% from last micro cycle) Belt Squats 5x10 Progressive Each Set -5sec Eccentric Superset Leg Extensions 4x12 -Slow and Controlled each rep Accessories (Circuit, 2 Min Rest) (RPE of 8) Donkey Calf Raises 3x12 -10% heavier than last week Manual Dorsi Flexion 3x10

6 Hours Post Biceps Curls 6x12-15 (fat handles)

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 2 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5-6) (Increase final set weight by 10% from last micro cycle) Slight Incline DB Bench Press 2x25 -Hammer Grip

DB Lateral Raises 2x25 Banded Tricep Pushdowns 2x25 (increase band tension slightly) holding band Main Lift (RPE of 7) (Increase final set weight by 10% from last micro cycle) Barbell Incline Bench Press 6x10 -This incline will be set at a normal 45-degree incline Accessories (Circuit, 2 Min Rest) (RPE of 8) (Increase final set weight by 10% from last micro cycle) DB Arnold Press 3x12 -3-3 Tempo each rep Single Arm Face Pulls 3x15 each side 6 Hours Post Diamond Pushups 6xFAIL the tricep is the primary pressing muscle. This can protect against future shoulder issues. Although this is a hypertrophy manual, injury reduction and joint enhancement is still crucial.

WAVE 1 Bilateral Training Emphasis Day 3

micro cycle 2

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 5-6) (Increase final weight by 10% from last micro cycle) Good Morning Machine 2x25 -wide stance Hamstring Curls 2x25

-fast concentric, 3ct eccentric Seated Shrugs 2x25 Main Lift (RPE of 7) (Increase final weight by 10% from last micro cycle) Trap Bar RDL’s 5x12 Superset Lat Pulldowns 5x10 (narrow grip pull to the chest) -Progressive Accessories (Circuit, 2 Min Rest) (RPE of 8) (Increase final weight by 10% from last micro cycle) Hamstring Curls 4xFail 5-5 tempo Barbell Shrugs 4xFail up slightly from last micro cycle Lat Pulldowns 5x10 wide grip -Regular Grip, pull to eyebrows 6 Hours Post Planks 6x1min (raising legs, arms, and making movement to increase difficulty)

WAVE 1 Bilateral Training Emphasis Day 4

micro cycle 2

Rest You will notice that in this cycle the same exercises, and similar rep schemes were used, but the intensity of the lift slowly becomes heavier. Maintain this thought process through each wave even if its not stated.

WAVE 1 Bilateral Training Emphasis Day 1

micro cycle 3

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 6) (Increase final weight by 10% from last micro cycle) Belt Squat 3x25 (increased 1 more set of warmups than last micro cycle) -wide stance Leg Extensions 3x25 -5ct eccentric Seated Calf Raises 3x25 Main Lift (RPE of 7-8) (Increase final weight by 10% from last week) Belt Squats 5x12 Progressive Each Set 5sec Eccentric

Superset Leg Extensions 4x45 seconds -normal tempo Accessories (Circuit, 2 Min Rest) (RPE of 8) Donkey Calf Raises 4x15 -increase final weight 10% from last week Manual Dorsi Flexion 4x10 6 Hours Post Biceps Curls 6x12-15 (ez curl bar) 2-2 tempo

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 3 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6) (Increase final weight by 10% from last micro cycle) Slight Incline DB Bench Press 3x25 -elbows out DB Lateral Raises 3x25 Banded Tricep Pushdowns 3x25 -fat grip V-Bar -5ct concentric, normal eccentric Main Lift (RPE of 7-8) (Increase final weight by 10% from last week) Barbell Incline Bench Press 8x10 -1 Second Pause Each Set Accessories (Circuit, 2 Min Rest) (RPE of 8) (Increase final weight by 10% from last week)

DB Arnold Press 3x12 -5-5 Tempo Each Rep Single Arm Face Pulls 3x15 Each Side 6 Hours Post Diamond Pushups 6xFAIL 3-3 tempo

WAVE 1 Bilateral Training Emphasis Day 3

micro cycle 3

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 6) (Increase final weight by 10% from last micro cycle) Good Mornings Machine 3x25 -3ct concentric Hamstring Curls 3x25 -normal tempo Seated Shrugs 3x25 (hammer grip) Main Lift (RPE of 7-8) (Increase final weight by 10% from last week) Trap Bar RDL’s 6x10 Superset 4x10 Lat Pulldowns (last 2 sets only perform the RDL) -Wide Grip, pull to top of head Accessories (Circuit, 2 Min Rest) (RPE of 8) (Increase final weight by 10% from last micro cycle) Hamstring Curls 3xFAIL 3-3 tempo

Barbell Shrugs 3xFAIL (up 10% from previous micro cycle) Lat Pulldowns 3x10 (up 10% from previous micro cycle) -Wide Grip, pull to top of head -3ct eccentric 6 Hours Post Planks 6x1min (raise a leg and alternate)

WAVE 1 Bilateral Training Emphasis Day 4

micro cycle 3

Rest

Planning rest is key for optimal 72-hour split, notice the 4th day puts each much group exactly 72 hours apart

WAVE 1

Bilateral Training Emphasis Day 1

micro cycle 4

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last micro cycle) Belt Squat 3x25 -wide stance, toes pointed out slightly Leg Extensions 3x25 -5ct concentric Seated Calf Raises 3x25 Main Lift (RPE of 8) (Increase final set weight by 10% from last micro cycle) Belt Squats 5x12 Progressive Each Set 5 Second Lowering Each Rep Superset Leg Extensions 4x45 seconds -Slow and Controlled each rep Accessories (Circuit, 2 Min Rest) (RPE of 8-9) Donkey Calf Raises 4x15 -Increase final set weight from last week by 10% Manual Dorsi Flexion 4x10 6 Hours Post

Biceps Curls 6x12-15 (pronated grip)

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 4 (CHEST – TRIS – SHOULDERS)

Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last micro cycle) Slight Incline DB Bench Press 3x25 -rotational (normal grip on top, hammer grip on bottom) DB Lateral Raises 3x25 Banded Tricep Pushdowns 3x25 -fat grip straight bar -explosive concentric, smooth eccentric Main Lift (RPE of 8) (Increase final weight by 10% from last micro cycle) Barbell Incline Bench Press 8x10-1 Second Pause Each Set Accessories (Circuit, 2 Min Rest) (RPE of 8-9) (Increase final weight by 10% from last micro cycle) DB Arnold Press 3x12 -5-5 Tempo Each Rep Single Arm Face Pulls 3x15 Each Side 6 Hours Post Diamond Pushups 6xFAIL (3-3 tempo)

WAVE 1 Bilateral Training Emphasis Day 3

micro cycle 4

(GLUTES – BACK – HAMSTRINGS – ABS)

Warm Up (Circuit) (RPE of 6-7) (Increase final weight by 10% from last micro cycle) Good Morning Machine 3x25 Hamstring Curls 3x25 Seated Shrugs 3x25 Main Lift (RPE of 8) (Increase final weight by 10% from last micro cycle) Trap Bar RDL’s 5x10 Accessories (Circuit, 2 Min Rest) (RPE of 8-9) (Increase final weight by 10% from last micro cycle) Hamstring Curls 4xFAIL Barbell Shrugs 4xFAIL (hold in fingertips) Lat Pulldowns 5x10 -Normal Width, Fat Grip, Pull to Chin 6 Hours Post Planks 6x1min (regular)

WAVE 1 Bilateral Training Emphasis Day 4

Rest

micro cycle 4

It is important to take note of the small variations we are making in movements. This is crucial to your thought process for not only improved gains, but also a reduction in mileage.

WAVE 1 Bilateral Training Emphasis Day 1

micro cycle 5 (Deload)

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 7) (Increase final weight by 10% from last micro cycle) Leg Extensions 4x1min

Seated Calf Raises 4x1min Narrow Belt Squat 4x1min Slightly Progressive each set Accessories (RPE of 8-9) (Increase final weight by 10% from last micro cycle) Donkey Calf Raises 4x15

6 Hours Post Biceps Curls 6x12-15 (palm up grip)

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 5 (Deload) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 7) (Increase final weight by 10% from last week) Slight Incline DB Bench Press 4x25 DB Lateral Raises 4x25

Banded Tricep Pushdowns 4x25 -wide grip lat pull down bar
 Accessories (RPE of 8-9) (2min rest between sets) DB Arnold Press 3x10 Progressive Heavy Single Arm Face Pulls 3x12 each side Heavy Reverse Grip Tricep Pushdowns 100 Reps as few sets as possible

6 Hours Post Diamond Pushups 6xFAIL

WAVE 1 Bilateral Training Emphasis Day 3

micro cycle 5 (Deload)

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 7) (Increase final weight by 10% from last week) Good Morning Machine 4x25 Hamstring Curls 4x25 Seated Shrugs 4x25

Main Lift (RPE of 7) Trap Bar RDL’s 3x10 Slightly Progressive each set Superset 3x10 Lat Pulldowns -Slightly Narrow Grip, pull to nose Accessories (RPE of 8-9) (Circuit)(2 Min Rest ea Round) Hamstring Curls 2xFAIL Barbell Shrugs 2xFAIL Lat Pulldowns 5x10 heavy (with v bar) 6 Hours Post Planks 6x1min (side planks)

WAVE 1 Bilateral Training Emphasis Day 4

micro cycle 5

Rest There are multiple ways to deload, in this cycle you will have noticed an increase in the warmup volume while either decreasing the volume in the main lift or completely removing it.

WAVE 1 Bilateral Training Emphasis Day 1

micro cycle 6 (Peak)

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 4-5) Belt Squats 2x25 Leg Extensions 2x25 Seated Calf Raises 2x25 Main Lift (RPE of 10) Belt Squat Working up to a 10RM within 5-7 Sets Accessories (RPE of 9-10)

Donkey Calf Raises 4x10 6 Hours Post Biceps Curls 6x12-15 (hammer grip)

WAVE 1 Bilateral Training Emphasis Day 2 micro cycle 6 (Peak) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 4-5) Slight Incline DB Bench Press 2x25 DB Lateral Raises 2x25 Banded Tricep Pushdowns 2x25 -narrow, fat grip, straight bar Main Lift (RPE of 10) Barbell Incline Bench Press Working up to a 10RM within 4-5 Sets Accessories (RPE of 9-10) (2min rest between sets) DB Arnold Press 3x10 Progressive Heavy

-Last Set Perform till Failure Double Arm Face Pulls 3x10 Progressive 6 Hours Post Diamond Pushups 6xFAIL

WAVE 1 Bilateral Training Emphasis Day 3

micro cycle 6 (Peak)

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 4-5) Good Morning Machine 2x25 Hamstring Curls 2x25 Seated Shrugs 2x25 Main Lift (RPE of 10) Trap Bar RDL’s Working up to a 10RM within 4-5 Sets Accessories (RPE of 9-10) (Circuit)(2 Min Rest ea Round) Barbell Shrugs 2xFAIL Lat Pulldowns 4x10 -Slow Steady Tempo each rep -Wide Grip, Pull to chest

WAVE 1 Bilateral Training Emphasis Day 4- 5

micro cycle 6

Rest Recovery is key to progress. Before each new wave, take at least 2 days of full recovery before starting the next session of training. Some cycles may be more taxing to you than others. If nutrition, recovery, and stress levels are optimal, then 2 days should be sufficient. If you have a stressful job or other responsibilities, a longer rest period of 3 to 4 days may be needed. ITS NOT WHAT YOU CAN DO, ITS WHAT YOU CAN RECOVER FROM

WAVE 2 Unilateral Training Emphasis Day 1

micro cycle 1

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 5) Single Leg Split Squats 2x12 each side Single Leg Extensions 2x20 each side Single Sided Seated Calf Raises 2x20 each side Main Lift (RPE of 6-7) Back Squat 4x15 -4 Inch Raised Heel (example in pictures) -Narrow Stance Accessories (RPE of 7-8) Single Sided Donkey Calf Raises 3x15 each side 6 Hours Post Biceps 6x10-12 (do each arm separate)

WAVE 2 Unilateral Training Emphasis Day 2 micro cycle 1 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5) Incline Hanging KB Press 2x25 each side -Alternating arms each rep, arm not doing any work is fully extended Front Raises 2x25 Cross Body Tricep Extensions 2x25 each side Main Lift (RPE of 6-7) Incline Single Arm DB Bench Press 4x15 Accessories (RPE of 7-8) Banded Unilateral Tricep Pushdowns 4x15 each side Face pulls 4x20 with a moderate weight (rope) 6 Hours Post Lateral Raises 6x10-12 (thumbs up)

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 1

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 5) Single Leg Reverse Hypers 2x25 each side Reverse Incline Shrugs 2x25 each side Seated Banded Hamstring Curls 2x25 Main Lift (RPE of 6-7) Pin Pulls 4x15 -15 Inch -5 chains each side (or stand on mini band if you do not have chain) Superset Lat Pulldowns 4x10 Accessories (RPE of 7-8) (Circuit, 2 Min Rest) Alternating Toe Touch Crunches 4x15 each side Lat Pull Downs 4x10 6 Hours Post Obliques bends or side planks 6x10-12

WAVE 2

Unilateral Training Emphasis Day 4

micro cycle 1

Rest To constantly target muscle groups in a new manner, most exercises have become one sided. This will allow the same muscles to be targeted on their respective days, but with a new stimulus.

WAVE 2 Unilateral Training Emphasis Day 1

micro cycle 2

(Quads – calves – biceps)

Warm Up (Circuit) (RPE of 5-6) Single Leg Split Squats 2x12 each side (add chain or more resistance 10-20lb) Single Leg Extensions 2x20 each side Single Sided Calf Raises 2x20 each side Main Lift (RPE of 7.5) Back Squat 4x15 (maintain a high bar position if you want more quad) -4 Inch Raised Heel -Narrow Stance Accessories (RPE of 8) Isolateral Donkey Calf Raises 3x15 each side Leg extensions 3-3 tempo 3x15 6 Hours Post Biceps 6x10-12 (fat gripz)

WAVE 2 Unilateral Training Emphasis Day 2 micro cycle 2 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5-6)

Incline Hanging KB Press 3x25 each side -Alternating arms each rep, arm not doing work is fully extended Front Raises 3x25 (pinkys ups) -All the way up Cross Body Tricep Extensions 3x25 each side (grenade handle) Main Lift (RPE of 7.5) Incline Single Arm DB Bench Press 4x15 (hold weights at 45-degree angle) Accessories (RPE of 8) Banded Unilateral Tricep Pushdowns 4x15 each side Unilateral pec flies 3x12 6 Hours Post Lateral Raises 6x10-12 (knuckles up)

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 2

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 5-6) Single Leg Reverse Hypers 3x25 each side

Reverse Incline Shrugs 3x25 each side Banded Hamstring Curls 3x25 Main Lift (RPE of 7) Pin Pulls 4x15 Progressive each set (set pin at 15in above ground) -15 Inch -5 chains each side (if you are weaker then use 3 chain or stand on a mini band if you do not have chains) Accessories (RPE of 8) (Circuit, 2 Min Rest) Alternating Toe Touch Crunches 5x15 each side Lat Pull Downs 5x10 -3-3 Tempo each rep

6 Hours Post Obliques 6x10-12

WAVE 1 Unilateral Training Emphasis Day 4

micro cycle 2

Rest

On Rest days for the rest of the cycle I utilized one of these three methods to

enhance recovery. I noticed at this wave I was accumulating more fatigue. 1)

Massage 60min

2)

20min stretching followed by 30min nap

3)

Hot cold contrast showers 1min in hot 1min in cold for 5 cycles

Recovery becomes more difficult as strength increases and demand on the body is elevated

WAVE 2 Unilateral Training Emphasis Day 1

micro cycle 3

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 6)

Single Leg Split Squats 3x12 each side -Add Weight Vest, Chain Around Neck, or check appendix Single Leg Extensions 3x20 each side Single Sided Seated Calf Raises 3x20 each side Main Lift (RPE of 7-8) Back Squat 4x15 -4 Inch Raised Heel -Narrow Stance (this should be almost a max 15-RM) Accessories (RPE of 8) Single Sided Donkey Calf Raises 3x15 each side 6 Hours Post Biceps 6x10-12 (cable machine)

WAVE 2 Unilateral Training Emphasis Day 2 micro cycle 3 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6) Incline Hanging KB Press 3x25 each side -Alternating arms each rep

Front Raises 3x25 -All the way up Cross Body Tricep Extensions 3x25 each side Main Lift (RPE of 7-8) Incline Single Arm DB Bench Press 4x15 -Last Set Perform till failure Accessories (RPE of 8) (Circuit, 2 Min Rest) Reverse Grip Unilateral Tricep Pushdowns 4xFAIL each side Unilateral Pec Flys 4xFAIL 6 Hours Post Lateral Raises 6x10-12

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 3

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 6) Single Leg Reverse Hypers 3x25 each side Reverse Incline Shrugs 3x25 each side Banded Hamstring Curls 3x25

Main Lift (RPE of 8.5) Pin Pulls 4x15 Building up each set -15 Inch -5 chains each side (or standing on band) Accessories (RPE of 8) (Circuit, 2 Min Rest) Alternating Toe Touch Crunches 3x15 each side Lat Pull Downs 4x10

6 Hours Post Obliques 6x10-12

WAVE 2 Unilateral Training Emphasis Day 4

Rest

micro cycle 3

WAVE 2 Unilateral Training Emphasis Day 1

micro cycle 4

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 6-7) Single Leg Split Squats 3x12 each side -Weighted (Weight Vest/Chain(s) Around Neck or something similar Single Leg Extensions 3x25 each side Single Sided Seated Calf Raises 3x25 each side Main Lift (RPE of 7-8) Back Squat 4x12 (keep this on the easier side of 8 rpe the big lift is coming up soon) 4 Inch Raised Heel

Narrow Stance Accessories (RPE of 8-9) Single Sided Donkey Calf Raises 3x15 each side 6 Hours Post Biceps 6x10-12

WAVE 2 Unilateral Training Emphasis Day 2 micro cycle 4 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6-7) Incline Hanging KB Press 3x25 each side -Alternating arms each rep Front Raises 3x25 -All the way up Cross Body Tricep Extensions 3x25 each side Main Lift (RPE of 8) Incline Single Arm DB Bench Press 4x12 Building up each set 3-3 Tempo each rep

Accessories (RPE of 8-9) Grenade Handle Chin Extensions 4x15 each side Bilateral Pec Flys 4xFAIL 6 Hours Post Lateral Raises 6x10-12

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 4

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 6-7) Single Leg Reverse Hypers 3x25 each side Reverse Incline Shrugs 3x25 each side Banded Hamstring Curls 3x25 Main Lift (RPE of 8) Good Morning Machine 4x10 (see alternatives for other selections) Superset Lat Pulldowns 4x10 Super Set Accessories (RPE of 8-9) (Circuit, 2 Min Rest) Alternating Toe Touch Crunches 3x15 each side Lat Pull Downs 3x10

6 Hours Post Obliques 6x10-12

WAVE 2 Unilateral Training Emphasis Day 4

Rest

micro cycle 4

WAVE 2 Unilateral Training Emphasis Day 1

micro cycle 5 (Deload)

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 7) Single Leg Split Squats 4x12 each side -Weighted (Weight Vest/Chain(s) Around Neck etc.…() Single Leg Extensions 4x25 each side Single Sided Seated Calf Raises 4x25 each side Main Lift (RPE of 6-7) Back Squat 4x10 (make this 10-RM fee fairly easy next week goes very heavy) -4 Inch Raised Heel -Narrow Stance Accessories (RPE of 8-9) Single Sided Donkey Calf Raises 3x15 each side 6 Hours Post Biceps 6x10-12

WAVE 2 Unilateral Training Emphasis Day 2 micro cycle 5 (Deload) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 7) Incline Hanging KB Press 4x25 each side -Alternating arms each rep Front Raises 4x25 -All the way up Cross Body Tricep Extensions 4x25 each side Main Lift (RPE of 6-7) Incline Single Arm DB Bench Press 4x12 (keep some in the tank) -3-3 Tempo each rep Accessories (RPE of 8-9) Grenade Handle Chin Extensions 4x15 each side Bilateral Pec Flys 4xFAIL 6 Hours Post Lateral Raises 6x10-12

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 5 (Deload)

(GLUTES – LOWER BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 6-7) Single Leg Reverse Hypers 4x25 each side Reverse Incline Shrugs 4x25 each side Banded Hamstring Curls 4x25 Main Lift (RPE of 6-7) Good Morning Machine 4x12 (keep this one with some in the tank) Superset Lat Pulldowns 4x10 Super Set Accessories (RPE of 8-9) (Circuit, 2 Min Rest) Alternating Toe Touch Crunches 3x15 each side Lat Pull Downs 3x10

6 Hours Post Obliques 6x10-12

WAVE 2 Unilateral Training Emphasis Day 4

micro cycle 5 (Deload)

Rest

WAVE 2 Unilateral Training Emphasis

Day 1 micro cycle 6 (Peak)

On peak phases try to take all main lifts and accessories as hard as you can, even warmups will be more brutal if you look at RPE (Quads – calves – biceps) Warm Up (Circuit) (RPE of 6-7) Single Leg Split Squats 3x12 each side -Weighted (Weight Vest/Chain(s) Around Neck, Hold Plate, etc Single Leg Extensions 3x25 each side Single Sided Seated Calf Raises 3x25 each side Main Lift (RPE of 9.5) near failure Back Squat 4x10

(go all out in this one but try to make all 10)

-4 Inch Raised Heel -Narrow Stance Accessories (RPE of 8-9) Single Sided Donkey Calf Raises 3x15 each side 6 Hours Post Biceps 6x10-12

WAVE 2 Unilateral Training Emphasis

Day 2 micro cycle 6 (Peak) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6-7) Incline Hanging KB Press 3x25 each side -Alternating arms each rep Front Raises 3x25 -All the way up Cross Body Tricep Extensions 3x25 each side Main Lift (RPE of 9.5) near failure Incline Single Arm DB Bench Press (go all out but try to make 10) 4x10 Building up each set 3-3 Tempo each rep Accessories (RPE of 9-10) Grenade Handle Chin Extensions 4x15 each side Bilateral Pec Flys 4xFAIL 6 Hours Post Lateral Raises 6x10-12

WAVE 2 Unilateral Training Emphasis Day 3

micro cycle 6 (Peak)

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 6-7)

Single Leg Reverse Hypers 3x25 each side Reverse Incline Shrugs 3x25 each side Banded Hamstring Curls 3x25 Main Lift (RPE of 9.5) near failure Good Morning Machine 4x10 (push this as heavy as you can while making 10) Superset Lat Pulldowns 4x10 Accessories (RPE of 9-10) Circuit Alternating Toe Touch Crunches 3x15 each side Lat Pull Downs 3x10 (heavy)

6 Hours Post Obliques 6x10-12

WAVE 2 Unilateral Training Emphasis Day 4

Rest

micro cycle 6

Same holds true for wave 2 as in wave 1, do not attack the next wave until you feel you are recovered. For most people 2 days off will be sufficient, but some may need longer.

WAVE 3 Isolation Training Emphasis Day 1 micro cycle 1

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 5) Lateral Lunge 2x25 each side Leg Extensions 3-3 tempo 2x25 Seated Banded Calf Raise 3-1-3 tempo 2x25

Main Lift (RPE of 6-7) Safety Bar Front Squat 4x15 -Normal Stance, 2in Elevated Heel

(notice stretching is becoming a part of the actual workout) -Post Set Stretch Quads 30sec

Accessories (RPE of 7-8) Standing Safety Bar Calf Raises 3-1-3 tempo 3x15 -Post Set Stretch Calves 30sec 6 Hours Post Biceps 8x10-12 -Post Set Stretch Biceps 30sec

WAVE 3 Isolation Training Emphasis Day 2 micro cycle 1 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5)(All 3-3 Tempo) Decline DB Bench 2x25 Behind Neck Triceps Extension 2x25 ea side -rope Upright Rows 2x25 each side -mustache bar

Main Lift (RPE of 6-7) Seated Military Press 4x15 -last set burnout Superset Seated Incline Cable Flies 3x15 -Chest Stretch 30seconds Accessories (RPE of 7-8) Seated Incline Cable Flies 3x15 -Chest Stretch 30seconds Banded V-Bar Pushdowns 3x12 3-3 tempo -Tricep Stretch 30seconds post set

6 Hours Post Rear Delts 8x20

WAVE 3 Isolation Training Emphasis Day 3

micro cycle 1

(GLUTES – BACK – HAMSTRINGS – ABS) Warm Up (Circuit) (RPE of 5) 45˚ Back Extension 2x25 Behind the Back-Barbell Shrugs 2x25 Banded Hamstring Curls (top of rack) 2x25 Main Lift (RPE of 6-7) Safety Bar Good morning 4x15 -Stretch Hamstring 30sec post set Superset Reverse Incline DB Row 4x15

-Last set BOTH exercise hold weight at bottom position for 30sec Accessories (RPE of 7-8) (Circuit, 2 Min Rest) Kneeling Band Crunch 3x20 Lat Pulldown (slow) 3x10

6 Hours Post Forearms 8x20 ea side

WAVE 3 Isolation Training Emphasis Day 4

micro cycle 1

Rest Notice that we have chosen to include post and intra set stretching following the isolateral training block. This has been done by many champions of bodybuilding, but also has some interesting veterinarian data on hyperplasia.

WAVE 3 Isolation Training Emphasis Day 1 micro cycle 2

(Quads – calves – biceps) Warm Up (Circuit) (RPE of 5-6) Lateral Lunge 2x25 each side Leg Extensions 3-3 tempo 2x25 Seated Banded Calf Raise 3-3 tempo 2x25 Main Lift (RPE of 7) Safety Bar Front Squat 4x15 -Normal Stance, 2in Elevated Heel -Post Set Stretch Quads 30sec

Accessories (RPE of 8) Standing Safety Bar Calf Raises 3-3-3 tempo 3x15 -Post Set Stretch Calves 30sec 6 Hours Post Biceps 6x10-12 -Post Set Stretch Biceps 30sec

WAVE 3 Isolation Training Emphasis Day 2 micro cycle 2 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5-6)(All 3-3 Tempo) Decline DB Bench 2x25 Behind Neck Triceps Extension 2x25 ea side -rope Upright Rows 2x25 each side -mustache bar Main Lift (RPE of 7) Seated Military Press 4x15 Accessories (RPE of 8) (Circuit, 2 Min Rest) Seated Incline Cable Flies 3x15 -Chest Stretch 30seconds

Banded V-Bar Pushdowns 3x12 3-3 tempo 6 Hours Post Rear Delts 6x20

WAVE 3 Isolation Training Emphasis Day 3

micro cycle 2

(GLUTES – BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 5-6) 45˚ Back Extension 2x25 w/ 25lb Behind the Back-Barbell Shrugs 2x25 up slightly heavier than previous micro cycle Banded Hamstring Curls (top of rack) 2x25 Main Lift (RPE of 7) (Circuit) 45˚ Back Extension 4x15 -progressive (end with more weight than the last micro cycle) -Last Set 30sec Pause on Bottom after 15th rep Superset Lat Pulldowns 4x10 -Last Set hold weight at top position and stretch back Accessories (RPE of 8)

2x12 Banded Kb Shrugs 6 Hours Post Forearms 8x20

WAVE 3 Isolation Training Emphasis Day 4

Rest

micro cycle 2

WAVE 3 Isolation Training Emphasis Day 1 micro cycle 3

(Quads – Calves – Biceps) Warm Up (Circuit) (RPE of 6-7) Lateral Lunge 3x25 each side Leg Extensions 3-3 tempo 3x25 Seated Banded Calf Raise 3-3 tempo 3x25 Main Lift (RPE of 8) Safety Bar Front Squat 4x15 -Normal Stance, 2in Elevated Heel -Post Set Stretch Quads 30sec Accessories (RPE of 8-9) Standing Safety Bar Calf Raises 3-3 tempo 3x12 -Post Set Stretch Calves 30sec 6 Hours Post Biceps 8x10-12

-Post Set Stretch Biceps 30sec

WAVE 3 Isolation Training Emphasis Day 2 micro cycle 3 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6-7) (All 3-3 Tempo) Upright Rows w/ Mustache Bar 3x25 each side Decline DB Bench 3x25 Behind Head Triceps Extension w/ Rope 3x25 ea side Main Lift (RPE of 8) Seated Military Press 4x15 -last set burnout Accessories (RPE of 6-7) Seated Incline Cable Flies 3x15 -Chest Stretch 30seconds 6 Hours Post Rear Delts 8x20

WAVE 3 Isolation Training Emphasis Day 3

micro cycle 3

(GLUTES – LOWER BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 6-7) 45˚ Back Extension 3x25 Behind the Back-Barbell Shrugs 3x25 Banded Hamstring Curls (top of rack) 3x25 Main Lift (RPE of 8) Safety Bar Good morning 4x15 -Stretch Hamstring 30sec post set Superset Lat Pulldown 4x15 -Last set each exercise hold weight at bottom position for 30sec Accessories (RPE of 8-9) Reverse Incline DB Row 4x15 -pull to stomach

6 Hours Post Forearms 8x20 ea side

WAVE 3 Isolation Training Emphasis Day 4

micro cycle 3

Rest

WAVE 3

Isolation Training Emphasis Day 1 micro cycle 4 (Deload)

(Quads – calves – Abs) Warm Up (Circuit) (RPE of 7) Lateral Lunge 4x25 each side Leg Extensions 3-3 tempo 4x25 Seated Banded Calf Raise 3-3 tempo 4x25 Main Lift (RPE of 6-7) Safety Bar Front Squat 4x3 then 1x1 -Normal Stance, 2in Elevated Heel -Post Set Stretch Quads 30sec Accessories (RPE of 8-9) (Circuit,2 min rest) Seated Calf Raise 3x20 -Post Set Stretch Calves 30sec 3x20 Alternate Kneeling Banded Crunch/Wenning Plank 6 Hours Post Biceps 6x10-12 -Post Set Stretch Biceps 30sec

WAVE 3 Isolation Training Emphasis

Day 2 micro cycle 4 (Deload) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 7) (All 3-3 Tempo) Decline DB Bench 4x25 Behind Neck Triceps Extension 4x25 ea side -rope Upright Rows 4x25 each side -mustache bar Main Lift (RPE of 6-7) Seated Military Press 2x10 then 1x15 Accessories (RPE of 8-9) (Circuit,2 min rest) Seated Incline Cable Flies 3x12, 1ct pause on top -Chest Stretch 30seconds Banded V-Bar Pushdowns 3x10 3-3 tempo 6 Hours Post Rear Delts 6x20

WAVE 3 Isolation Training Emphasis Day 3

micro cycle 4 (Deload)

(GLUTES – BACK – HAMSTRINGS)

Warm Up (Circuit) (RPE of 7) 45˚ Back Extension 4x25, progressive in weight Behind the Back-Barbell Shrugs 4x25 Banded Hamstring Curls (top of rack) 4x25 -alternate pointing toes side to side Main Lift (RPE of 6-7) (Circuit) 45˚ Back Extension 3x12 -progressive Good Morning Machine Stretch 30sec w/ 45lbs Accessories (RPE of 8-9) Lat Pull Downs 4x10 -Use Straps -30second hold in top position at end 6 Hours Post Forearms 8x20

WAVE 3 Isolation Training Emphasis Day 4

Rest

micro cycle 5(Deload)

WAVE 3 Isolation Training Emphasis Day 1 micro cycle 5 (Peak)

(Quads – Calves – Biceps) Warm Up (Circuit) (RPE of 5-6) Lateral Lunge 2x25 each side Leg Extensions 3-3 tempo 2x25 Seated Banded Calf Raise 3-3 tempo 2x25

Main Lift (RPE of 9.5 RPE) Safety Bar Front Squat 4x10 (work up to as heavy as you can without missing) -Normal Stance, 2in Elevated Heel -Post Set Stretch Quads 30sec Accessories (RPE of 8-9) Standing Safety Bar Calf Raises 3-3 tempo 3x10 -Post Set Stretch Calves 30sec 6 Hours Post Biceps 8x10-12 -Post Set Stretch Biceps 30sec

WAVE 3 Isolation Training Emphasis Day 2 micro cycle 5 (Peak) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5-6) (All 3-3 Tempo) Upright Rows w/ Mustache Bar 2x25 each side Decline DB Bench 2x25 Behind Head Triceps Extension w/ Rope 2x25 ea side

Main Lift (RPE of 9.5) Seated Military Press 4x15 (work up as heavy as you can without missing) -last set til failure (achieve at least 15 reps) Accessories (RPE of 8-9) (Circuit,2 min rest) Seated Incline Cable Flies 3x10, 1xfail -Chest Stretch 30seconds Banded V-Bar Pushdowns 3x10, 1xfail 6 Hours Post Rear Delts 8x20

WAVE 3 Isolation Training Emphasis Day 3

micro cycle 5 (Peak)

(GLUTES – LOWER BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 5-6) 45˚ Back Extension 3x25 Behind the Back-Barbell Shrugs 3x25 Banded Hamstring Curls (top of rack) 3x25 Main Lift (RPE of 9) Safety Bar Good morning 4x5

Accessories (RPE of 8-9) (Circuit,2 min rest) Lat Pulldown s/ Straps 4x10 -Last set each exercise hold weight at top position for 30sec Reverse Hyper Shrugs 4x10 ea side

6 Hours Post Forearms 8x20 ea side

WAVE 3 Isolation Training Emphasis Day 4

micro cycle 5 (Peak)

Rest The group took a 3-day rest period after finishing this wave. This was a huge advantage going into wave 4 which was the most brutal and taxing. In Wave 4 we will tax the muscle in the most intense of the waves. This is to induce every bit of hypertrophy possible in this cycle.

WAVE 4 Compound Movement Overload Day 1 micro cycle 1

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 5) Belt Squat 2x25 each side Seated Single Leg Calf Raise 2x25 Wenning Plank 2x25 Main Lift (RPE of 6-7) Hatfield Squat 4x15 -Normal Stance -4th set 30sec on bottom after 15th rep Accessories (RPE of 7-8) (Circuit,2 min rest)

Ab Crunch Machine 3x12 Seated Calf Raises 3sets of 21s -7 reps bottom to parallel, 7 parallel to top, 7 full range of motion 6 Hours Post Biceps 6x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 1 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 5-6) Bamboo Bar Flat Bench 2x25 Incline DB Extensions 2x25 Underhand Alternating Front Raises 2x25 ea side Main Lift (RPE of 6-7) Flat Bench w/ 80lb of Chain 4x15 -5sec eccentric -Wide grip Accessories (RPE of 7-8) (Circuit) Press Togethers 35lbs 2xfail 2-2 tempo Reverse Grip Tricep Pushdowns 3xfail 3-1 tempo

6 Hours Post Rear Delts 6x15

WAVE 4 Compound Movement Overload Day 3

micro cycle 1

(GLUTES –BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 5-6) Fat Grip DB Shrugs 2x25 Single Leg Hamstring Curl 2x25 Banded Good Morning 2x25 Main Lift (RPE of 6-7) Deficit Sumo RDL 4x15 -3” Deficit -Last set 1ct pause on bottom every rep Accessories (RPE of 7-8) (Circuit,2 min rest) Fat Grip Cable Shrug 2xFail Single Leg Tempo Hamstring Curls 2xfail 5-1 tempo

6 Hours Post Forearms 6x15 ea side

WAVE 4 Compound Movement Overload Day 4

Rest

micro cycle 1

WAVE 4 Compound Movement Overload Day 1 micro cycle 2

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 6) Belt Squat 2x25 each side Seated Single Leg Calf Raise 2x25 Wenning Plank 2x25 Main Lift (RPE of 7) Hatfield Squat 4x15 -Normal Stance -3rd set 30sec on bottom after 15th rep Accessories (RPE of 8) (Circuit,2 min rest) Ab Crunch Machine 3x12 Seated Calf Raises 3sets of 21s -7 reps bottom to parallel, 7 parallel to top, 7 full range of motion

6 Hours Post Biceps 6x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 2 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6) (All 3-3 Tempo) Bamboo Bar Flat Bench 2x25 Incline DB Extensions 2x25 Underhand Alternating Front Raises 2x25 ea side

Main Lift (RPE of 7) Flat Bench w/ 80lb of Chain 4x15 -5sec eccentric Accessories (RPE of 8) (Circuit) Press Togethers 35lbs 2xfail 2-2 tempo Reverse Grip Tricep Pushdowns 3xfail 3-1 tempo 6 Hours Post Rear Delts 6x15

WAVE 4 Compound Movement Overload Day 3

micro cycle 2

(GLUTES – BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 6) Fat Grip DB Shrugs 2x25 Single Leg Hamstring Curl 2x25 Banded Good Morning 2x25 -orange band Main Lift (RPE of 7) Deficit Sumo RDL 4x15 -3” Deficit -Last set 1ct pause on bottom every rep Accessories (RPE of 8) (Circuit,2 min rest) Fat Grip Cable Shrug 2xFail Single Leg Tempo Hamstring Curls 2xfail 5-1 tempo

6 Hours Post Forearms 6x15 ea side

WAVE 4

Compound Movement Overload Day 4

micro cycle 2

Rest

WAVE 4 Compound Movement Overload

Day 1 micro cycle 3

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 6-7) Belt Squat 3x25 each side -Progressive Seated Single Leg Calf Raise 3x25 Wenning Plank 3x25 Main Lift (RPE of 7-8) Hatfield Squat 4x15 -Normal Stance -4th set 30sec on bottom after 15th rep Accessories (RPE of 8-9) (Circuit,2 min rest) Ab Crunch Machine 3x15 Seated Calf Raises 3sets of 21s 6 Hours Post Biceps 8x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 3 (CHEST – TRIS – SHOULDERS)

Warm Up (Circuit) (RPE of 6-7)(All 3-3 Tempo) Bamboo Bar Flat Bench 3x25 Incline DB Extensions 3x25 Underhand Alternating Front Raises 3x25 ea side

Main Lift (RPE of 7-8) Flat Bench w/ 80lb of Chain 5x15 -3 sec eccentric Accessories (RPE of 8-9) (Circuit,2 min rest) Press Togethers 45lbs 3xfail 2-1-2 tempo Reverse Grip Tricep Pushdowns 3xfail 3-1-1 tempo 6 Hours Post Rear Delts 8x20

WAVE 4 Compound Movement Overload Day 3

micro cycle 3

(GLUTES - BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 6-7) Fat Grip DB Shrugs 3x25

Single Leg Hamstring Curl 3x25 Banded Good Morning 3x25 -orange and red band Main Lift (RPE of 7-8) Deficit Sumo RDL 5x15 -3” Deficit -Increase weight 10% Accessories (RPE of 8-9) (Circuit,2 min rest) Fat Grip Cable Shrug 3xFail Single Leg Tempo Hamstring Curls 3xfail 5-1 tempo

6 Hours Post Forearms 8x15 ea side

WAVE 4 Compound Movement Overload Day 4

Rest

micro cycle 3

WAVE 4 Compound Movement Overload Day 1 micro cycle 4

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 6-7) Belt Squat 3x25 each side Seated Single Leg Calf Raise 3x25 Wenning Plank 3x25 Main Lift (RPE of 8)

Hatfield Squat 5x15 -Normal Stance -Set 4 is buildup set (3ish reps) -Set 5 15+reps, RPE 9 Accessories (RPE of 8-9) (Circuit,2 min rest) Ab Crunch Machine 3x12-15 Seated Calf Raises 3sets of 21s -7 reps bottom to parallel, 7 parallel to top, 7 full range of motion -increase weight 6 Hours Post Biceps 8x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 4 (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6-7) Bamboo Bar Flat Bench 3x25 Incline DB Fold-ins 3x25 Underhand Alternating Front Raises 3x25 ea side

Main Lift (RPE of 8) Flat Bench w/ 80lb of Chain 5x15

-3sec eccentric -Set 4 and 5 no tempo -Set 5 is a burnout set Accessories (RPE of 8-9) (Circuit,2 min rest) Press Togethers 55lbs 2xfail 2-1-2 tempo Reverse Grip Tricep Pushdowns 3xfail 3-1-1 tempo 6 Hours Post Rear Delts 6x20

WAVE 4 Compound Movement Overload Day 3-4 micro cycle 4

(GLUTES – LOWER BACK – HAMSTRINGS)

Rest

WAVE 4 Compound Movement Overload Day 5

Rest

micro cycle 4

WAVE 4 Compound Movement Overload Day 1 micro cycle 5 (Deload)

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 7) Belt Squat 4x25 each side Seated Single Leg Calf Raise 4x25 Wenning Plank 4x25 -increase band tension Main Lift (RPE less than 6) Hatfield Squat 4x12 (safety bar on back- holding a bar attached to the rack) Accessories (RPE of 8-9) (Circuit,2 min rest) Ab Crunch Machine 3x12-15 -2-2 tempo Seated Calf Raises 3sets of 21s -Heavy 6 Hours Post Biceps 6x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 5(Deload) (CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 7) Bamboo Bar Flat Bench 4x25 Incline DB Extensions 4x25 Underhand Front Raises 4x25 ea side

Main Lift (RPE of 6-7) Flat Bench w/ 80lb of Chain 4x12 -last set is a burnout Accessories (RPE of 8-9) (Circuit,2 min rest) Press Togethers 65lbs 3xfail 2-2 tempo Reverse Grip Tricep Pushdowns 190lbs 3xfail 3-1 tempo 6 Hours Post Rear Delts 6x15

WAVE 4 Compound Movement Overload Day 3

micro cycle 5(Deload)

(GLUTES – LOWER BACK – HAMSTRINGS) Warm Up (Circuit) (RPE of 7) Fat Grip DB Shrugs 4x25 Hamstring Curl 4x25 Banded Good Morning 4x25 -orange and two red bands Main Lift (RPE of 5-6) Deficit Sumo RDL 4x12 -3” Deficit Accessories (RPE of 8-9) (Circuit,2 min rest) Fat Grip Cable Shrug 2xFail Single Leg Tempo Hamstring Curls 2xfail -5-1 tempo

6 Hours Post Forearms 6x15 ea side

WAVE 4 Compound Movement Overload Day 4

micro cycle 5(Deload)

Rest

WAVE 4

Compound Movement Overload Day 1 micro cycle 6 (Peak)

(Quads – Calves – Abs) Warm Up (Circuit) (RPE of 6-7) Belt Squat 1x25 each side Seated Single Leg Calf Raise 1x25 Wenning Plank 1x25 Main Lift (RPE of 10) Hatfield Squat 6-8sets x6 Notice the rep range has dropped down into more of a power range, this is crucial for maximal myofibril density Accessories (RPE of 8-9)(Optional) Due to the intensity of the main lift the accessory work for this workout is not required. Ab Crunch Machine 2x12-15 -2-2 tempo Seated Calf Raises 2sets of 21s 6 Hours Post Biceps 6x15

WAVE 4 Compound Movement Overload Day 2 micro cycle 6 (Peak)

(CHEST – TRIS – SHOULDERS) Warm Up (Circuit) (RPE of 6-7) DB Bench 2x25 Lat Pulldown 2x25 Tricep Pushdowns w/ rope 2x25 ea side

Main Lift (RPE of 10) Flat Bench 6set x 6reps (try your best to hit 6 reps with NOTHING left in the tank) Accessories (RPE of 8-9) Tricep Pushdowns w/ Rope 3xfail -Explosive concentric -5ct eccentric 6 Hours Post Rear Delts 6x15

WAVE 4 Compound Movement Overload Day 3

micro cycle 5 (Peak)

(GLUTES – BACK – HAMSTRINGS)

Warm Up (Circuit) (RPE of 6-7) Fat Grip DB Shrugs 2x25 Single Leg Hamstring Curl 2x25 Banded Good Morning 2x25 Main Lift (RPE of 10) Deficit Sumo RDL 5-6sets x 6reps -3” Deficit (this will be very demanding so try not to yank on the bar off the floor on this deficit, this exercise can be very dangerous) Accessories (RPE of 8-9) Fat Grip Cable Shrug 2xFail Single Leg Tempo Hamstring Curls 2xfail -5-1 tempo

6 Hours Post Forearms 6x15 ea side

THE END!!!!!!!!! This training cycle was very taxing on all the athletes involved, but the muscle gain for the more advanced lifter was between 6-10lb of

lean mass in 12 weeks, while the beginner was around 3-5lb of lean mass on average. This was a substantial change in both mass and body composition for all parties involved. Matt Wenning 40 years old Lean mass 231lb Start

End 240lb lean mass

Matt Harvey 33 years old Lean mass 180lb Start

End 186lb lean mass

Ted Cox 28 years old Lean mass 165lb Start

End 171lb lean mass

(measured by bio signature by the same person)

Confusing Exercises Manual Dorsi Flexion

Partner presses down on the top of feet with about 3-7lbs of pressure, control the descent of your foot. Once on the bottom position the motion is reversed with partner apply pressure in the opposite direction. There should be constant pressure applied to the foot through the entirety of the movement.

Donkey Calf Raise

Arnold Press

Banded Good Morning

Single Leg Split Squats

Raised Heel

Single Leg Reverse Hyper

Banded Single Leg Reverse Hyper

Reverse Incline Shrug

Alternating Toe Touch Crunch

Lateral Lunge

Straight shank and opposite leg fully extended

Behind The Head Tricep Extension

Grenade cross body Chin Extension

Wenning Plank

Slight crunch from the top position, as if you are trying to tuck your ribcage into your hips

Alternating Chaotic KB(Plates) Press

Hatfield Squat

Hands on bar are meant to help balance, not support your weight. Avoid pulling on bar, or leaning forward as you stand up

21’s Calf Raises

21 total repetitions: 7 bottom to middle, 7 middle to top, 7 bottom to top

Press Togethers

Hamstring Stretch

Quad Stretch

Chest Stretch

Lat Pulldown Stretch

It Is important to let your lats be pulled up by the machine or cable, partially contract them and hold tension. It should feel uncomfortable.

Alternate Exercises Some of the exercises shown in the manual may take custom or specialized equipment. We have done our best to provide alternatives for people with limited machines and modalities. Here is a list of some exercises that can be used in place of the specialized ones, keep in mind that optimal equipment may be needed for future progress, lifting at a gym with the right apparatuses is crucial.

Wave Wave 1

Primary Exercise Banded Good Morning Belt Squat

Wave 2

Donkey Calf Raises

Chatoic KB Press Single Leg Reverse Hyper

Wave 3

Split Squat (With weight) Good Morning Machine

Alternates 45deg Back Ext Stiff Leg DB Toe Touch Leg Press Goblet Squat Dip Belt w/ Weight instead of Belt Squat Any Calf Machine Safety Bar/Barbell Calf Raises Suspend normal plate weights with band Single Leg Banded Reverse Hyper Alternating Single Leg DB Toe Touch Bulgarian Split Squat 45deg Back Ext Banded Good Morning Seated Barbell Good Morning

Good Morning Machine Stretch

Roman Chair with weight 45deg Back Ext with weight

For equipment needs and other manuals look on our website www.wenningstrength.com For further questions join Wenning strength Patreon www.patreon.com/wenningstrength Make sure to follow our Youtube page WenningStrength