Hypertrophy Max Month 1

HYPERTROPY

M.A.X.

Date:

PHASE 1/MONTH 1 WORKOUT JOURNAL

Hips & Traps

Week:

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Single Leg Abductions

1

20

4141

0

A2. Single Leg Adductions

1

20

4141

60

B1. Single Leg Leg Extension

1

15*

1 ½s

0

B2. Single Leg Leg Curl

1

15*

1 ½s

60

C1. Single Leg Back Extension

2

6

5150

0

C2. Single Leg Glute Raises

2

6

5150

60

E. Single Leg Stiff Leg Deadlift

2

20+

3110

60

F. Deficit Deadlift

2

8

6130

60

G1. DB Behind Body

2

8

3220

0

G2. DB Side Body

2

8

3220

0

G3. DB In Front Body

2

8

3220

60

HIPS

*1 ½’s for each rep.

Shrug Tri Set

Workout Comments:

Bodyfat %:

Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps

HYPERTROPY

M.A.X.

Date:

PHASE 1/MONTH 1 WORKOUT JOURNAL Week:

Exercise

Upper Body Pull

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Hammer Curls

1

15

1 ½s

0

A2. Palms Up Biceps Curls

1

21’s

4220

60

B1.Face Down Incline Curls

1

15

Isometric holds*

0

B2. Seated Incline Curls

1

21’s

6130

60

Biceps Superset

Biceps Superset

*Hold at 90 degrees while alternate arm curls 3 reps. Alternate (watch DVD) Rows Superset C1. Reverse Machine Flys

1

15

1 ½s

0

C2. Bent Over Rows

1

21’s

4220

60

D1. One Arm DB Rows

1

12

Isometric holds*

0

D2. One Arm Seated Cable Rows

1

8

6130

60

E1. Wide Grip Pulldowns

1

15

1 ½s

0

E2. Reverse Grip Pulldowns

1

21’s

4220

0

F1. Straight Arm Rope Pulldowns

1

12

Isometric holds*

0

F2. Underhand Chin Ups

1

6

6130

60

G1. Forearm DB Flexion

2

20

3110

0

G2. Forearm DB Extension

2

20

3110

30

Rows Superset

*2 second pause at the top on each rep (watch DVD) Lats Superset

Lats Superset

*2 second pause at the top on each rep (watch DVD) Optional Forearm Superset

Workout Comments:

Bodyfat %:

Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps

HYPERTROPY

M.A.X.

Date:

PHASE 1/MONTH 1 WORKOUT JOURNAL

Quads & Calves

Week:

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Seated Calve Raise

2

10

3220

0

A2. Standing Calve Raise

2

10

3220

0

A3. Leg Press Calve Press

2

10

3220

0

A4. Donkey Calve Raise

2

10

3220

0

A5. Stand On Toes

2

ALAP

Isometric holds*

60

B1. Single Leg Leg Extension

1

12

Isometric holds*

0

B2. Single Leg Leg Press

1

21’s

3110

60

C1. Bulgarian Split Squat

1

12

Isometric holds*

0

C2. Front Lunge

1

8

3110

60

D. One Leg Bench Step Up

1

20+

3110

60

E. Single Leg Hack Squat

1

12

3110

60

F. Squat

3

8

6130

60

Calves Giant Set

*ALAP = As long as possible

*Hold for 3 seconds on every 3rd rep (watch DVD)

*Hold for 3 seconds on every 3rd rep (watch DVD)

Workout Comments:

Bodyfat %:

Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps

HYPERTROPY

M.A.X.

Date:

PHASE 1/MONTH 1 WORKOUT JOURNAL

Upper Body Push

Week:

Exercise

Bodyweight:

Sets

Reps

Tempo

Rest

A1. Reverse Grip Pressdown

1

15

1&1/2’s

0

A2. Overhead Rope Extension

1

21’s

4220

60

B1. Bench Dips

1

12

Isometric holds*

0

B2. Close Grip Pressdowns

1

8

6130

60

C1. Incline Front Raises

1

15

1&1/2’s

0

C2. Cable Lateral Raises

1

21’s

4220

60

D1. Side Lateral Raises

1

12

Isometric holds*

0

D2. DB Shoulder Press

1

8

6130

60

E1. Flat DB Flys

1

15

1&1/2’s

0

E2. Incline DB Press

1

21’s

4220

0

F1. Pec Deck Flys

1

12

Isometric holds*

0

F2. Machine Press

1

8

6130

60

G1. Forearm DB Flexion

2

20

3110

0

G2. Forearm DB Extension

2

20

3110

30

Triceps Superset

Triceps Superset

*Hold 3 seconds every 3rd rep (watch video) Delts Superset

Delts Superset

*Hold 3 seconds at top of every 3rd rep (watch video) Chest Superset

Chest Superset

*watch video Optional Forearm Superset

Workout Comments:

Bodyfat %:

Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps