Ben Pakulski Presents…

HYPERTROPHY
EXECUTION MASTERY

MODULE 4: HAMS, GLUTES, CALVES

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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)

Hams, Glutes, Hams, Glutes, Hams, Glutes,

Week 1 Chest & Delts Back & Triceps Off or Cardio Yoga & Stability
Calves & Back Calves & Biceps Calves & Quads

Hams, Glutes, Hams, Glutes, Hams, Glutes,

Week 2 Chest & Delts Back & Triceps Off or Cardio Yoga & Stability
Calves & Back Calves & Biceps Calves & Quads

Hams, Glutes, Hams, Glutes, Hams, Glutes,

Week 3 Chest & Delts Back & Triceps Off or Cardio Yoga & Stability
Calves & Back Calves & Biceps Calves & Quads

Hams, Glutes, Hams, Glutes, Hams, Glutes,

Week 4 Chest & Delts Back & Triceps Off or Cardio Yoga & Stability
Calves & Back Calves & Biceps Calves & Quads

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Week 1

Day 1 - Hams, Glutes, Calves & BACK Approx. Workout Time: 62 mins

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

A1 Lying Leg Curls, Body Extended 6 15 4140 0

BW Glute Bridges / Hip Thrusts (with shoulders

A2 6 15 2220 0
on a bench)

Leg Press, Feet High & Wide (Hamstring / Glute 3/4 Reps at the
B1 3 20 4010 30
Emphasis) Bottom

Last Set Shotgun

B2 Seated Leg Curls 3 6 4120 60
Set

C1 One-Arm DB Rows 5 10 4010 60

Neutral or Reverse-Grip Lat Pulldowns with Slight

D1 4 8 4010 0
Backwards Lean

D2 Prone Supported DB Rows 3 15 4010 120

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Week 1

Day 2 - CHEST & DELTS Approx. Workout Time: 76 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Decline Cable Flyes / Crossovers
A1 3 15 4111 60
(elbows finish at bottom of sternum)

Banded DB Chest Press - Decline / Lower Chest

B1 5 8 4110 120
Emphasis

C1 DB Flyes - Decline / Lower Chest Emphasis 4 10 4110 90

D1 Machine / Hammer-Strength Chest Press 4 8 4110 60

Last Set Shotgun

E1 Pec Deck / Machine Flyes 4 15 4121 40
Set

F1 Cable Lateral Raises 4 12 3011 120

G1 DB Lateral Raises 4 12 3011 60

H1 DB Overhead Press 4 8 3110 60

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Week 1

Day 3 - Hams, Glutes, Calves & Biceps Approx. Workout Time: 56 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Weighted Glute Bridges / Hip
A1 4 20,15,8,6 4140 0
Thrusts (with shoulders on a bench)

A2 Romanian Deadlifts 4 20 4120 60

B1 Lying Leg Curls, Body Extended 3 6-8 4010 0

B2 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 20 4121 0

Last Set Shotgun

B3 Seated Calf Raises 3 12 4110 90
Set

C1 DB Curls 4 8 4011 0

Last Set Shotgun

C2 Horizontal / Leg Press Calf Press 4 15 4111 0
Set

D1 DB Concentration Curls 3 6 4011 0

Last Set Shotgun

D2 DB Preacher Curls 3 12 4010 60
Set

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Week 1

Day 4 - Back & Triceps Approx. Workout Time: 75 mins

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

A1 Bent, High Cable, Cable Pullovers 4 12 4043 90

B1 One-Arm DB Rows 3 12 4121 120

C1 Reverse-Grip Lat Pulldowns 3 12 4111 90

C2 Prone Supported DB Rows 3 10 3111 90

Hammer / Machine Rows - Overload the Short

D1 3 8 3113 60
Position

E1 Cross-Cable Tricep Extensions / Pressdowns 3 10 3111 0

2-Arm Overhead Cable / Rope Extensions (facing

E2 3 10 3111 120
away from apparatus)

F1 Machine Tricep Dips 3 20 3110 60

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Week 1

Day 5 - Hams, Glutes, Calves & Quads Approx. Workout Time: 58 mins

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

A1 Lying Leg Curls, Body Extended 4 6 4111 0

A2 BB Back Squats - Ham / Glute Emphasis 4 20 4110 120

Last Set Shotgun

B1 Lying Leg Curls, Body Flexed 3 6 4111 0
Set

B2 Romanian Deadlifts 3 20 4110 120

C1 DB Squats (Quad Emphasis) 3 15 4110 90

D1 Leg Extensions 3 8 4011 0

D2 DB Lunges (Quad Emphasis) 3 12 3110 90

D3 DB Lunges (Glute/Ham Emphasis) 3 12 3110 90

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Week 2

Day 8 - Hams, Glutes, Calves & Back Approx. Workout Time: 77 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Weighted Glute Bridges / Hip 5 second holds at
A1 6 15 1015 0
Thrusts the top

B1 Romanian Deadlifts 3 20 2220 0

B2 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 6 4012 60

C1 Single-Leg Lying Leg Curls, Body Extended 3 10 4120 60

Leg Press, Feet High & Wide (Hamstring / Glute

D1 3 20 4010 0
Emphasis)

D2 Horizontal / Leg Press Calf Press 3 8 3111 90

E1 Seated Calf Raises 3 15 3111 60

F1 Standing Machine Calf Raises * 10 5 3111 10

Reverse-Grip Lat Pulldowns with Slight

G1 4 6 4111 60
Backwards Lean

H1 One-Arm DB Rows 4 10 4111 60

* Start heavy! Drop in weight as necessary.

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Week 2

Day 9 - CHEST & DELTS Approx. Workout Time: 63 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Decline Cable Flyes / Crossovers
A1 3 12 4111 60
(elbows finish at bottom of sternum)

B1 Dec. DB Press 8 8 4110 120

C1 DB Flyes 3 10 4110 40

Last Set Shotgun

C2 Dec. Machine / Hammer-Strength Chest Press 3 8 4110 40
Set

D1 Pec Deck / Machine Flyes 4 15 One-Drop Each Set 4111 0

D2 Inc. Prone Supported DB Lateral Raises 4 10 3011 0

E1 Cable Lateral Raises 4 10 3011 40

F1 Reverse Pec Flye (for rear delts, not the back) 4 8 3011 40

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Week 2

Day 10 - Hams, Glutes, Calves & Biceps Approx. Workout Time: 63 mins

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

A1 Lying Leg Curls, Body Extended 3 6 4010 0

Last Set Shotgun

A2 Lying Leg Curls, Body Flexed 3 6 4120 60
Set

B1 45º Hip / Back Extensions (Glute/Ham Emphasis) 5 6-8 4012 0

B2 DB Lunges (Glute/Ham Emphasis) 5 20 4121 0

C1 DB Curls 4 12 4110 90

D1 DB Concentration Curls 4 8 4011 0

E1 High Cable / Lateral Cable Bicep Curls 4 15 4111 30

F1 Standing Calf Raises 3 50 4011 20

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Week 2

Day 11 - Back & Triceps Approx. Workout Time: 63 mins

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

A1 Bent, High Cable, Cable Pullovers 4 10 4121 90

B1 Reverse-Grip Lat Pulldowns 4 12 4111 60

B2 Seated Cable Rows 4 12 4111 60

One-Drop of 15
C1 Hammer-Strength Low Row - Pull High 4 15 Additional Reps 3111 90
Each Set
Shotgun Sets Each
D1 Supported Row 3 6 3111 60
Set

E1 Machine Tricep Dips 3 15 3110 60

One-Drop of 10
E2 Cross-Cable Tricep Extensions / Pressdowns 3 10 Additional Reps 3111 60
Each Set

F1 Lying DB Tricep Extensions 2 10 3110 60

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Week 2

Day 12 - Hams, Glutes, Calves & Quads Approx. Workout Time: 57 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
+ 2 drops of 4 reps
A1 Lying Leg Curls, Body Extended 4 4 each set - rest 15 4111 0
seconds each drop
BW Glute Bridges / Hip Thrusts (with shoulders
A2 4 15 4110 120
on a bench)

B1 Leg Press, Single Leg 3 15 4110 0

Last Set Shotgun

B2 Horizontal / Leg Press Calf Press 3 10 4111 120
Set

C1 BB Back Squats - Ham / Glute Emphasis 3 20 4110 0

D1 ACTIVATIONS: Leg Extensions 2 8 4011 90

Quad Squats / Heels Elevated BB Front Squats -

E1 3 8 3111 90
Quad Emphasis

E2 DB Quad Squats 3 8 3111 90

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Week 3

Day 15 - Hams, Glutes, Calves & Back Approx. Workout Time: 71 mins

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

A1 Seated Calf Raises 3 8 4 Drops Each Set 4140 60

B1 Standing Calf Raises 6 15 3111 30

Shotgun Sets Both

C1 Horizontal / Leg Press Calf Press 2 20 3111 30
Sets

D1 Romanian Deadlifts 4 20 4120 60

Last Set Shotgun

E1 Lying Leg Curls, Body Extended 5 8 4010 60
Set

F1 Reverse-Grip Lat Pulldowns 4 8 4010 90

Seated Cable Rows, Neutral-Grip or Reverse-

G1 3 15 4010 90
Grip

Last Set Shotgun

H1 Hammer / Machine Rows 3 20 4111 40
Set

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Week 3

Day 16 - CHEST & DELTS Approx. Workout Time: 70 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Decline Cable Flyes / Crossovers
A1 3 12 4111 60
(elbows finish at bottom of sternum)
Banded BB Bench Press (run bands under the
B1 bench and onto each side of the barbell up to the 6 6 4110 180
outside of the weight plates)

C1 DB Flyes 4 8 4110 120

D1 One-Arm Pec Deck / Machine Flyes 4 8 4 Drops Each Set 4111 0

One Drop of 8
D2 Dec. Machine / Hammer-Strength Chest Press 4 8 4110 60
Reps Each Set

E1 Cable Rear Delt Raise / Fly 3 10 3111 0

E2 DB Lateral Raises 3 10 3011 60

F1 Bent DB Lateral Raises 4 10 3011 60

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Week 3

Day 17 - Hams, Glutes, Calves & Biceps Approx. Workout Time: 57 mins

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

A1 Romanian Deadlifts 4 20,15,8,6 4220 0

Bodyweight Glute Bridges / Hip Thrusts (with

A2 4 20 4120 60
shoulders on a bench)

Last Set Shotgun

B1 Seated Leg Curls 5 10 4010 0
Set

Last Set Shotgun 0$(40$a7er$

B2 Seated Calf Raises 5 20 4121
Set last$set$

C1 DB Curls 4 12 4110 0

Last Set Shotgun

C2 Horizontal / Leg Press Calf Press 4 12 4011 0
Set

Last Set Shotgun

C3 Inc. DB Curls 4 15 4111 60
Set

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Week 3

Day 18 - Back & Triceps Approx. Workout Time: 75 mins

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

A1 Bent, High Cable, Cable Pullovers 3 15 4111 0

B1 One-Arm DB Rows 6 6 4111 180

Reverse or Neutral-Grip Lat Pulldowns with Slight

C1 3 10 4111 0
Backwards Lean

C2 Prone Supported DB Rows 3 20 4110 60

D1 Machine Tricep Dips 4 5 3116 60

+ 2 drops of 5 reps
E1 Cross-Cable Tricep Extensions / Pressdowns 4 5 each set - rest 15 3111 120
seconds each drop
Overhead Cable / Rope Extensions (facing away
F1 4 10 3111 60
from apparatus)

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Week 3
Day 19 - Hams, Glutes, Calves &
Approx. Workout Time: 63 mins
Quads

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

A1 Leg Extensions 3 15 4111 40

Quad Squats / Heels Elevated BB Front Squats -

B1 4 20 4110 180
Quad Emphasis

Hack Squats (Quad Emphasis) - Banded from

C1 5 10 4111 120
the Bottom

D1 DB Lunges (Quad Emphasis) 2 20 4110 60

E1 DB Lunges (Glute/Ham Emphasis) 2 10 4110 60

Last Set Shotgun

F1 Seated Leg Curls 4 8 4011 0
Set

Last Set Shotgun

F2 Seated Calf Raises 4 12 3110 60
Set

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Week 4

Day 22 - Hams, Glutes, Calves & Back Approx. Workout Time: 65 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
ACTIVATIONS: Weighted Glute Bridges / Hip
A1 4 15 4140 0
Thrusts

A2 Romanian Deadlifts 4 10 2220 60

3/4 reps at the

B1 45º Hip / Back Extensions (Glute/Ham Emphasis) 3 10 4010 0
bottom

B2 Lying Leg Curls, Body Extended 3 5 4120 0

Last Set Shotgun

B3 Weighted Glute Bridges / Hip Thrusts 3 10 4010 60
Set
40,30,20, 40,30,20,
C1 Standing Calf Raises * 8 10,10,20, 4010 10,10,20,
25
30,40 30,40$
10 Second Loaded
D1 Seated Calf Raises 3 6 2-10-1-0 40
Stretch

E1 High Cable / Lateral Cable Bicep Curls 3 10 4111 40

F1 DB Concentration Curls 3 10 4011 40

Last Set Shotgun

G1 Inc. DB Curls 3 10 4111 40
Set

* I.e; Set 1: 40 reps with 40 seconds rest. Set 2: 30 reps with 30 seconds rest. Etc.

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Week 4

Day 23 - CHEST & DELTS Approx. Workout Time: 66 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (elbows finish
A1 3 10 4111 60
at bottom of sternum)

B1 BB Bench Press 6 6 4110 180

C1 Dec. DB Press 4 5 4110 120

D1 Dec. DB Flyes 4 6 4110 60

Last Set Shotgun

E1 Pec Deck / Machine Flyes 3 8-12 4111 0
Set

E2 DB Overhead Press 3 10 3110 0

F1 Cable Lateral Raises 4 20 3011 40

Last Set Shotgun

G1 Reverse Pec Flye (for rear delts, not the back) 3 15 3011 60
Set

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Week 4
Day 24 - Hams, Glutes, Calves &
Approx. Workout Time: 75 mins
Biceps

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

A1 Romanian Deadlifts - Banded from Behind 4 20 4024 0

A2 45º Hip / Back Extensions (Glute/Ham Emphasis) 4 10 4124 0

BW Glute Bridges / Hip Thrusts (with shoulders

A3 4 15 2222 120
on a bench)

Last Set Shotgun

B1 Lying Leg Curls, Body Extended 4 8 4121 40
Set

C1 DB Hammer Curls 4 6 4110 0

C2 DB Curls 4 8 4011 40

Inc. / Low Cable Bicep Curls facing away from

C3 4 10 4011 120
apparatus

D1 Horizontal / Leg Press Calf Press 3 15 4111 0

D2 Seated Leg Curls 3 20 4010 15

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Week 4

Day 25 - Back & Triceps Approx. Workout Time: 68 mins

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

A1 Bent, High Cable, Cable Pullovers 3 8 4114 60

Reverse-Grip Lat Pulldowns with Slight

B1 6 8 4111 90
Backwards Lean

C1 Hammer / Machine Rows 5 5 4111 120

D1 Seated Cable Rows 3 8 4111 0

D2 Hammer Strength Low Row - Pull High 3 8 2111 60

E1 Cross-Cable Tricep Extensions / Pressdowns 8 8 3111 60

F1 One-Arm Overhead Cable Extensions 4 8 3110 60

G1 Lying DB Tricep Extensions 2 8 3110 40

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Week 4
Day 26 - Hams, Glutes, Calves &
Approx. Workout Time: 64 mins
Quads

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

A1 Leg Extensions 4 15 4111 0

A2 Hack Squats (Quad Emphasis) 4 10 4110 120

Weighted Glute Bridges / Hip Thrusts (with

B1 4 10 4111 0
shoulders on a bench)

B2 DB Lunges (Quad Emphasis) 4 20 4110 120

Last Set Shotgun

C1 Seated Leg Curls 4 10 4110 60
Set

Leg Press, Feet High & Wide (Hamstring / Glute

D1 4 8 4011 0
Emphasis)

D2 Seated Calf Raises 4 12 3110 90

Shotgun Sets Both

E1 Horizontal / Leg Press Calf Press 2 12 3110 90
Sets

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