Ben Pakulski & Muscle Intellligence Present…

HYPERTROPHY
EXECUTION MASTERY

MODULE 1: CHEST & BACK

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Legal Disclaimer

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in
conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition
program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which
can occur because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you
may have against Pakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of,
the use or misuse of the program.

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Schedule

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)

Chest / Quads / Back / Hamstrings / Chest / Back / Cakves / Biceps / Chest / Quads /
Week 1 Off or Cardio Off or Cardio
Triceps Biceps Delts Triceps Triceps

Back / Hamstrings / Chest / Back / Cakves / Biceps /

Week 2 Off or Cardio Off or Cardio Chest / Quads Back / Hams
Biceps Delts Triceps

Chest / Biceps / Quads / Hams / Chest / Biceps /

Week 3 Off or Cardio Back / Delts Off or Cardio Back / Delts
Triceps Calves Triceps

Chest / Biceps / Chest / Biceps / Quads / Hams /

Week 4 Off or Cardio Back / Delts Off or Cardio Back / Delts
Triceps Triceps Calves

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Week 1

Day 1 - Chest / Quads / Triceps Approx. Workout Time: 43 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Cable Flyes 4 10-12 3012 60

Last Set Shotgun

B1 Machine / Hammer-Strength Chest Press 4 8-10 4010 60
Set

C1 Hack Squats 3 10-12 4010 60

Last Set Shotgun

D1 Leg Extensions 3 10-12 3012 60
Set

Single-Arm Cross-Cable Tricep Extensions / Train both arms,

E1 6 10-12 3012 30
Pushdowns then rest

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Week 1

Day 2 - Back / Hamstrings / Biceps Approx. Workout Time: 46 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

Rest between each

A1 One-Arm DB Rows 4 10-12 3012 30
arm

Last Set Shotgun

B1 Seated Cable Rows 4 8-10 3011 60
Set

C1 Lying Leg Curls, Body Extended 3 8-10 4011 75

Last Set Shotgun

D1 Seated Leg Curls 3 8-10 3110 75
Set

Train both arms

E1 One-Arm High Cable / Lateral Cable Bicep Curls 6 10-12 3012 30
then rest

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Week 1

Day 4 - Chest / Back / Delts Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Cable Flyes * 5 8-10 1 + 1/4 reps 3011 45

A2 Seated Cable Rows * 5 8-10 1 + 1/4 reps 3011 45

Last Set Shotgun

B1 Banded Inc. DB Press 3 8-10 3010 45
Set

Lat Pulldowns with Slight Backwards Lean - Lean

B2 3 8-10 Last Set to Failure 4010 45
from hips, not spine

C1 DB Lateral Raises 3 10-12 3012 30

C2 Bent DB Lateral Raises 3 10-12 3012 30

* Perform the 1/4 rep in the short position AFTER the isometric squeeze

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Week 1

Day 5 - Calves / Biceps / Triceps Approx. Workout Time: 35 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

Last Set Shotgun

A1 Seated Calf Raises 4 12-15 2112 60
Set

Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
B1 4 8-10 3111 60
Raises) Set

C1 High Cable / Lateral Cable Bicep Curls 4 8-10 3011 45

C2 Cross-Cable Tricep Extensions / Pushdowns 4 8-10 3011 45

Last Set Shotgun

D1 Machine Preacher Curls 2 10-12 3011 45
Set

D2 Lying DB Tricep Extensions 2 10-12 Last Set to Failure 3110 45

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Week 1

Day 7 - Chest / Quads / Triceps Approx. Workout Time: 39 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Flat DB Chest Press 5 8-10 3210 75

Last Set Shotgun

B1 Machine / Hammer-Strength Chest Press 3 8-10 4010 60
Set

C1 Leg Extensions 4 10-12 3012 60

Last Set Shotgun

D1 Leg Press - feet low (Quad Emphasis) * 2 8-10 3110 60
Set

If performing single-
E1 Lying DB Tricep Extensions 4 10-12 3210 60
arm, cut rest in half

Overhead Cable / Rope Extensions (facing away

F1 2 8-10 Last Set to Failure 4110 60
from apparatus) **

* Feet as low as possible on the pad before the heels begin to come up (if they come up)
** If you lack the external rotation to use a long rope, try using crossed cables

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Week 2

Day 8 - Back / Hamstrings / Biceps Approx. Workout Time: 44 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Lat Pulldowns 5 8-10 4210 75

Last Set Shotgun

B1 One-Arm Standing Hammer / Machine Rows * 3 8-10 4010 30
Set

C1 Romanian Deadlifts 4 8-10 3210 75

Last Set Shotgun

D1 Seated Leg Curls 2 10-12 4010 75
Set

E1 Inc. DB Curls 4 10-12 3110 60

Last Set Shotgun

F1 DB Preacher Curls ** 2 8-10 4010 45
Set

* Rest between arms

** Train both arms then rest

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Week 2

Day 10 - Chest / Back / Delts Approx. Workout Time: 66 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Flat DB Chest Press * 5 8-10 1 + 1/4 reps 3110 45

A2 Lat Pulldowns * 5 8-10 1 + 1/4 reps 3110 45

Last Set Shotgun

B1 Machine / Hammer-Strength Chest Press 3 10-12 3110 45
Set

Last Set Shotgun

B2 Seated Cable Rows 3 10-12 3110 45
Set

C1 Cable Lateral Raises (pulleys at wrist height) 3 10-12 3110 30

Cable Rear Delt Fly (pulleys slightly above

C2 3 10-12 3110 30
shoulder height)

* Perform the 1/4 rep in the lengthened position AFTER the pause

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Week 2

Day 11 - Calves / Biceps / Triceps Approx. Workout Time: 35 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

Last Set Shotgun

A1 Seated Calf Raises 4 12-15 2112 60
Set

Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
B1 4 8-10 3111 60
Raises) Set

C1 Lateral Cable Bicep Curls / High Cable Curls 4 8-10 3011 45

Last Set Shotgun

D1 Machine Preacher Curls 2 10-12 4010 45
Set

E1 Cross-Cable Tricep Extensions / Pushdowns 4 8-10 3011 45

F1 Lying DB Tricep Extensions 2 10-12 Last Set to Failure 3110 45

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Week 2

Day 13 - Chest / Quads Approx. Workout Time: 39 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Cable Flyes 5 8-10 3012 60

Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 3 10-12 3111 75
Shotgun Sets

C1 BB Front Squats 4 8-10 4110 90

Last 2 Sets
D1 Leg Extensions 4 10-12 3011 60
Shotgun Sets

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Week 2

Day 14 - Back / Hamstrings Approx. Workout Time: 43 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

> The goal this phase is improving execution and mind-muscle connection. ONLY take sets to complete failure where noted. The tempo DOES NOT change on sets to failure.

A1 Bent, High Cable, Cable Pullovers 3 10-12 3112 60

Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows * 5 8-12 3012 45
Shotgun Sets

C1 Banded Romanian Deadlifts ** 4 10-12 3111 75

Last 2 Sets
D1 Seated Leg Curls 4 8-10 3110 75
Shotgun Sets

* Rest between each arm

** The 1 second at the top is not a rest. Keep your shoulders in front of your hips and sqeeze your glutes, do not stand up straight.

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Week 3

Day 16 - Chest / Biceps / Triceps Approx. Workout Time: 46 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Cable Flyes 3 10-12 3012 45

B1 BB Bench Press 6 6-8 6010 90

Last 2 Sets
C1 Machine / Hammer-Strength Chest Press 3 8-12 4010 60
Shotgun Sets

D1 DB Curls 3 10-12 3011 60

Inc. / Low Cable Bicep Curls facing away from

E1 3 8-10 Last Set to Failure 4010 60
apparatus

F1 Cross-Cable Tricep Extensions / Pushdowns 3 10-12 3011 60

If performing with a
G1 Lying DB Tricep Extensions 3 8-10 single arm, cut the 4010 60
rest in half

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Week 3

Day 17 - Back / Delts Approx. Workout Time: 37 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Bent, High Cable, Cable Pullovers 3 10-12 3112 45

B1 One-Arm Standing Hammer / Machine Rows 6 6-8 6010 45

Last 2 Sets
C1 Seated Cable Rows 3 8-12 3011 60
Shotgun Sets

D1 DB Front Raises 3 10-12 Last Set to Failure 3011 0

D2 DB Lateral Raises 3 10-12 Last Set to Failure 3011 0

D3 Bent DB Lateral Raises 3 10-12 Last Set to Failure 3011 90

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Week 3

Day 19 - Quads / Hamstrings / Calves Approx. Workout Time: 48 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Leg Extensions 3 10-12 3012 45

Last Set Shotgun

B1 Hack Squats 5 8-10 4010 90
Set

C1 Lying Leg Curls, Body Extended 4 8-10 4011 90

D1 Romanian Deadlifts 4 8-10 4110 90

Standing Machine Calf Raises (or Leg Press Calf Last 2 Sets
E1 6 8-10 3210 75
Raises) Shotgun Sets

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Week 3

Day 20 - Chest / Biceps / Triceps Approx. Workout Time: 46 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Cable Flyes 3 10-12 3012 45

B1 BB Bench Press 6 6-8 6010 90

Last 2 Sets
C1 Machine / Hammer-Strength Chest Press 3 8-12 4010 60
Shotgun Sets

D1 High Cable / Lateral Cable Bicep Curls 3 10-12 3011 60

Last Set Shotgun

E1 Machine Preacher Curls 3 8-10 4010 60
Set

F1 Cross-Cable Tricep Extensions / Pushdowns 3 10-12 3011 60

If performing with a
G1 Lying DB Tricep Extensions 3 8-10 single arm, cut the 4010 60
rest in half

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Week 3

Day 21 - Back / Delts Approx. Workout Time: 40 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Bent, High Cable, Cable Pullovers 3 10-12 3112 45

Rest between each

B1 One-Arm Standing Hammer / Machine Rows 6 6-8 6010 45
arm

Last 2 Sets
C1 Seated Cable Rows 3 8-12 3011 60
Shotgun Sets

D1 Seated DB Front Raises 3 10-12 Last Set to Failure 3011 0

D2 Seated DB Lateral Raises 3 10-12 Last Set to Failure 3011 0

Low Incline, Prone Lateral Raises (for rear delts,

D3 3 10-12 Last Set to Failure 3011 90
not the back)

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Week 4

Day 23 - Chest / Biceps / Triceps Approx. Workout Time: 41 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Cable Flyes 4 8-10 3012 60

A2 DB Flyes 4 8-10 3210 60

Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 4 8-10 4010 75
Shotgun Sets

C1 DB Curls 6 8-12 Last Set to Failure 3011 45

C2 Cross-Cable Tricep Extensions / Pushdowns * 6 8-12 Last Set to Failure 3011 45

* If you only have access to one cable, perform single-arm and cut rest for C1 & C2 to 30 seconds

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Week 4

Day 24 - Back / Delts Approx. Workout Time: 38 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Seated Cable Rows 4 8-10 3012 60

Lat Pulldowns with Slight Backwards Lean - Lean

A2 4 8-10 3210 60
from hips, not spine

Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows 4 8-12 3010 45
Shotgun Sets

C1 Seated DB Front Raises 3 10-12 Last Set to Failure 3011 0

C2 Seated DB Lateral Raises 3 10-12 Last Set to Failure 3011 0

C3 Inc. Prone Supported DB Lateral Raises 3 10-12 Last Set to Failure 3011 90

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Week 4

Day 26 - Chest / Biceps / Triceps Approx. Workout Time: 67 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Cable Flyes * 4 8-10 1 + 1/4 reps 3011 60

A2 DB Flyes ** 4 8-10 1 + 1/4 reps 3110 60

Last 2 Sets
B1 Machine / Hammer-Strength Chest Press 4 8-10 4010 75
Shotgun Sets

C1 DB Hammer Curls 6 8-12 Last Set to Failure 4010 45

Overhead Cable / Rope Extensions (facing away

C2 6 8-12 Last Set to Failure 4010 45
from apparatus) ***

* Perform 1/4 rep in the shortened position AFTER the isometric squeeze
** Perform 1/4 rep in the lengthened position AFTER the pause
*** If you only have access to one cable, perform single-arm and cut rest for C1 & C2 to 30 seconds

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Week 4

Day 27 - Back / Delts Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)

A1 Seated Cable Rows 4 8-10 1 + 1/4 reps 3011 60

A2 Lat Pulldowns ** 4 8-10 1 + 1/4 reps 4110 60

Last 2 Sets
B1 One-Arm Standing Hammer / Machine Rows 4 8-12 3010 45
Shotgun Sets

C1 Seated DB Front Raises 3 10-12 Last Set to Failure 3011 0

C2 Seated DB Lateral Raises 3 10-12 Last Set to Failure 3011 0

C3 Inc. Prone Supported DB Lateral Raises 3 10-12 Last Set to Failure 3011 90

* Perform 1/4 rep in the shortened position AFTER the isometric squeeze
** Perform 1/4 rep in the lengthened position AFTER the pause

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Week 4

Day 28 - Quads / Hams / Calves Approx. Workout Time: 44 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Last Set Shotgun
A1 Leg Extensions 4 8-12 3012 60
Set

Last Set Shotgun

A2 Hack Squats 4 8-12 4010 60
Set

Last Set Shotgun

B1 Lying Leg Curls, Body Extended * 4 8-10 4011 60
Set

Last Set Shotgun

B2 Seated Leg Curls * 4 8-10 3210 60
Set

Last Set Shotgun

C1 Seated Calf Raises ** 4 10-12 2112 45
Set

Standing Machine Calf Raises (or Leg Press Calf Last Set Shotgun
C2 4 8-10 3210 45
Raises) ** Set

* If you only have access to one of these, you can use the same machine for both B1 & B2. Make sure to follow the tempos as written. A seated leg curl is preferred for your shotgun set.
** If you only have access to one of these, you can use the same machine for both C1 & C2 . Make sure to follow the tempos as written. A standing calf press or leg press is preferred.

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