Program Hypertrophy 1

Workout A week 1

ExerciseSet Reps Set1 set2 set3 set4 set5 set6 Tempo Rest

Superset with full rest

Dumbbell incline bench press (p. 139)
Workout 1 5 5 70 70 70 70 70 90 sun 8/28
Workout 2 3 15 40 40 50 30(light) wed 31
Workout 3 4 10 50 60 60 60 60 mon 9/5

Cable seated(single arm) row (p. 155)

Workout 1 5 5 70 90 90 90 90 90
Workout 2 3 15 50 50 50 30
Workout 3 4 10 60 70 70 70 60
Workout 4 5 5 150 175 175 185 185 90

Superset with full rest

Dumbbell shoulder press (p. 142)
Workout 1 5 5 40 50 50 50 50 90
Workout 2 3 15 30 30 30 30
Workout 3 4 10 40 40 40 40 60
Workout 4 5 5 50 50 50 50 50 90
Wide-grip lat (pullups)pulldown (p. 152)
Workout 1 5 5 5 4 4 5 3 90
Workout 2 3 15 straps 30
Workout 3 4 10 straps 60
Workout 4 5 5 175 185 185 195 195 90

Superset with full rest

Barbell close-grip bench press (p. 137)
Workout 1 5 5 145 145 145 145 145 90
Workout 2 3 15 120 120 120 x 11 30 too heavy
Workout 3 4 10 140/7 130 9 10 60

High pull (p. 181)

Workout 1 5 5 95 95 95 95 95 90
Workout 2 3 15 75 75 75 30
Workout 3 4 10 75 85 85 85 60

Swiss ball crunch (p. 169)

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Program Hypertrophy 1
Workout A week 2

ExerciseSet Reps Set1 set2 set3 set4 set5 set6 Tempo Rest

Superset with full rest

Dumbbell incline bench press (p. 139)
Workout 4 5 5 80/4 75 75 75 75 90 fri 9/9
Workout 5 3 15 55 55 55 30 tue 9/13
Workout 6 4 10 65 65 65 65 60 sat 9/17
Cable seated row (p. 155)
Workout 4 5 5 150 175 175 185 185 90
Workout 5 3 15 150/10 125 125 30
Workout 6 4 10 145 145 145 145 60

Superset with full rest

Dumbbell shoulder press (p. 142)
Workout 4 5 5 50 50 50 50 50 90
Workout 5 3 15 35 35 35 30
Workout 6 4 10 40 42 1/2 45 45 60

Wide-grip lat pulldown (p. 152)

Workout 4 5 5 175 185 185 195 195 90
Workout 5 3 15 125/11 110 110 30
Workout 6 4 10 125 135 145 145 60

Superset with full rest

Barbell close-grip bench press (p. 137)
Workout 4 5 5 150 160 160 160 160 90
Workout 5 3 15 120 120/14 120/13 30
Workout 6 4 10 135 135 135 60

High pull (p. 181)

Workout 4 5 5 95 120 120 120 120 90
Workout 5 3 15 80/10 70 70 30
Workout 6 4 10 85 85 85 60

Swiss ball crunch (p. 169)

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Program Hypertrophy 1
Workout A

ExerciseSet Reps Set1 set2 set3 set4 set5 set6 Tempo Rest

Superset with full rest

Dumbbell incline bench press (p. 139)
Workout 7 5 5 80 80 80 80 80 90 9/23
Workout 8 3 15 60 60 60 30 9/28
Workout 9 4 10 70 70 70 70 60 10/6
Cable seated row (p. 155)
Workout 7 5 5 150 150 160 160 170 90
Workout 8 3 15 130 130 130 30
Workout 9 4 10 150 150 150 150 60

Superset with full rest

Dumbbell shoulder press (p. 142)
Workout 7 5 5 55 55 55 55 55 90
Workout 8 3 15 40 40 30
Workout 9 4 10 45 45 45 45 60

Wide-grip lat pulldown (p. 152)

Workout 7 5 5 170 170 170 150 150 90
Workout 8 3 15 125 125 30 12lb bar
Workout 9 4 10 150 150 150 150 60

Superset with full rest

Barbell close-grip bench press (p. 137)
Workout 7 5 5 165/4 165 165 165 165 90
Workout 8 3 15 125 125 125/13 30
Workout 9 4 10 140/9 /7 /8 7 60

High pull (p. 181)

Workout 7 5 5 105 105 115 115 115 90
Workout 8 3 15 75 75 75 30
Workout 9 4 10 80 90 90 90 60

Swiss ball crunch (p. 169)

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Program Hypertrophy 1
Workout A

ExerciseSet Reps Set1 set2 set3 set4 set5 set6 Tempo Rest

Superset with full rest

Dumbbell incline bench press (p. 139)
Workout 10 5 5 80 80 82 1/2 /4 /4 90 wed 10/11
Workout 11 3 15 70/14 13 9 30 sun 10/16
Workout 12 4 10 75 75 75 9 60 mon 10/25
Cable seated row (p. 155)
Workout 10 5 5 175 175 175 175 180 90
Workout 11 3 15 150 14 13 30
Workout 12 4 10 160 160 160 160 60

Superset with full rest

Dumbbell shoulder press (p. 142)
Workout 10 5 5 60 60 60 60 60 90
Workout 11 3 15 45/14 13 15 30
Workout 12 4 10 50 50 50 50 60

Wide-grip lat pulldown (p. 152)

Workout 10 5 5 160 170 170 170 180 90
Workout 11 3 15 150/14 14 13 30
Workout 12 4 10 160 160 9 160 60

Superset with full rest

Barbell close-grip bench press (p. 137)
Workout 10 5 5 170/3 /3 /3 /2 160/4 90
Workout 11 3 15 130 12 12 30
Workout 12 4 10 140/9 9 9 8 60

High pull (p. 181)

Workout 10 5 5 115 125 125 125 125 90
Workout 11 3 15 90 15 14 30
Workout 12 4 10 100 100 100 100 60

Swiss ball crunch (p. 169)

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Program Hypertrophy 1
Workout A

ExerciseSet Reps Set1 set2 set3 set4 set5 set6 Tempo Rest

Superset with full rest

Dumbbell incline bench press (p. 139)
Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 90
Cable seated row (p. 155)
Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 90

Superset with full rest

Dumbbell shoulder press (p. 142)
Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 90

Wide-grip lat pulldown (p. 152)

Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 60

Superset with full rest

Barbell close-grip bench press (p. 137)
Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 60

High pull (p. 181)

Workout 4 5 5 90
Workout 5 3 15 30
Workout 6 4 10 60

Swiss ball crunch (p. 169)

3 15