hypertrophy focused program using the strongfit principles

Actually put together a variation of the physique program FST-7 with StrongFit principles

Day 1

Thoracic opener with extension using a medicine ball - 2 sets x 5 reps

Med Ball squeeze with forearms - 2 sets of 1 minute each with random calls to press out

IT-focused pull-ups to dips using inhalation during the concentric movement phases - 3 sets of
12 reps

ET-focused Incline Bench Press - 3 sets x 5 reps using 50lb DBs

Yates Rows - 3 sets x 5 reps @115 lbs

TRX Swimmer’s Pull - 7 sets x 8-10 rep range

Day 2

Bottoms up Press to Halo: controlling the 12kg took a lot of effort

Unilateral bottoms up carry

Sandbag carry

Suitcase deadlift

Conventional deadlift

Sumo deadlift

Plate press (FST-7): used pair of 5’s and was a bit too easy

Day 3

Thoracic opener with extension using kettlebell - 2 sets x 5 reps

Med Ball squeeze with forearms - 2 sets of 1.5 minute each with random calls to press out

IT-focused pull-ups to dips using inhalation during the concentric movement phases - 3 sets of
12 reps

ET-focused Incline Bench Press - 3 sets x 5 reps using 50lb DBs

Yates Rows - 3 sets x 5 reps @115 lbs

TRX Swimmer’s Pull - 7 sets x 8-10 rep range

Day 4

Bottoms up hold:
Unilateral 10kg

Bilateral 10kg

Unilateral bottoms up carry (distance = towel hallway)

Sandbag carry

DB Carry 50lbs

Suitcase deadlift 95lbs

Conventional deadlift 2x5@185

Sumo deadlift 2x3@215

Plate press (FST-7): sandwich a 2.5 between 5’s (still seemed easy)

Day 5

Thoracic opener with extension using kettlebell - 2 sets x 5 reps - 14kg

Med Ball squeeze with forearms - 2 sets of 1.5 minute each with random calls to press out

Rope Pull (natural resistance)

Battle ropes - 2h - kneeling alternating - 2h

ET-focused Incline Bench Press - 3 sets x 5 reps using 50-65lb DBs

Yates Rows - 3 sets x 5 reps @115 lbs

TRX Swimmer’s Pull - 7 sets x 12 reps

Day 6

Standing 12-lb body bar press out to front 2x5 each side

Dumbbell Carry (distance = towel hallway) pair of 50’s, pair of 60’s, pair of 60’s using the
Wolverine grip

Suitcase deadlift 95lbs

Conventional deadlift 2x6@135 2x5@185

Sumo deadlift 1x3@185 2x3@215

Bench press [“Anderson” Variation] (FST-7) 7x10@95

Day 7

Thoracic opener with extension using kettlebell - 2 sets x 5 reps - 14kg

Med Ball squeeze 16 lbs with forearms - 2 sets of 1.5 minute each with random calls to press
out
Pendlay Rows- 100 reps for time @80 lbs [completed at 8:30]

ET-focused Incline Bench Press - 3 sets x 5 reps using 55-65lb DBs

Yates Rows - 3 sets x 5 reps @125 lbs (easy)

TRX Swimmer’s Pull - 7 sets x 12 reps

Day 8

Bottoms Up Press to Halo 10kg 2x5

Dumbbell Carry (distance = towel hallway back and forth) 60’s 3 sets

Suitcase deadlift 95lbs

Conventional deadlift 2x6@135 2x5@185

Sumo deadlift 1x3@185 1x3@215 1x3@215

Bench press [“Anderson” Variation] (FST-7) 7x10@95

Sorry this isn’t the cleanest paste from my notes, but this is the fastest. Figured these would
give you some picture of what I was doing. This client would see me 2x a week. Work was done
at Equinox (US-based globo gym). This client did his own work at the gym 3 other days of the
week where he would practice some of the things I introduced him to. He’s had 2 other
coaches before me for the past couple years, transitioned to new ones when they left Equinox