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  • Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 4 - Day 1 - Chest & Back

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    Louis Trần
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    This workout plan focuses on functional hypertrophy through four phases. The sample workout targets chest, back, legs, arms and shoulders through compound and isolation exercises. Each muscle group is trained with 4 sets of 5 repetitions at a 4010 tempo, emphasizing time under tension. Rest periods are 120 seconds between sets for larger muscle groups and 60-90 seconds for smaller groups. The full-body split is designed to progressively overload the muscles through increasing sets, reps and decreasing rest between weeks.

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    FunctionalHypertrophyPhase4

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    This workout plan focuses on functional hypertrophy through four phases. The sample workout targets chest, back, legs, arms and shoulders through compound and isolation exercises. Each muscle group is trained with 4 sets of 5 repetitions at a 4010 tempo, emphasizing time under tension. Rest periods are 120 seconds between sets for larger muscle groups and 60-90 seconds for smaller groups. The full-body split is designed to progressively overload the muscles through increasing sets, reps and decreasing rest between weeks.

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    69 views3 pages

    Exercise Week Sets Reps Tempo Rest W/R W/R W/R Functional Hypertrophy - Phase 4 - Day 1 - Chest & Back

    Uploaded by

    Louis Trần
    This workout plan focuses on functional hypertrophy through four phases. The sample workout targets chest, back, legs, arms and shoulders through compound and isolation exercises. Each muscle group is trained with 4 sets of 5 repetitions at a 4010 tempo, emphasizing time under tension. Rest periods are 120 seconds between sets for larger muscle groups and 60-90 seconds for smaller groups. The full-body split is designed to progressively overload the muscles through increasing sets, reps and decreasing rest between weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 3

    Functional Hypertrophy - Phase 4 - Day 1 - Chest & Back

    Exercise Week Sets Reps Tempo Rest W/R W/R W/R


    A1 – BENCH PRESS, STD. MEDIUM GRIP, 10º DECLINE 1 5 5/1 4010 120
    2 5 5/1 4010 120
    3 5 5/1 4010 120
    4 5 5/1 4010 120
    A2 – CHIN-UP, MEDIUM SEMI-SUPINATED GRIP, ON RINGS 1 5 5/1 3011 120
    2 5 5/1 3011 120
    3 5 5/1 3011 120
    4 5 5/1 3011 120

    B1 – DIPS, ON V-BAR, WIDE-GRIP 1 4 4-6 4010 120


    2 4 4-6 4010 120
    3 4 4-6 4010 120
    4 4 4-6 4010 120
    B2 – PULL-UPS, MEDIUM GRIP 1 4 4-6 4010 120
    2 4 4-6 4010 120
    3 4 4-6 4010 120
    4 4 4-6 4010 120

    C – EXTERNAL ROTATION, ELBOW ON KNEE 1 4 6-8 4010 60


    2 4 6-8 4010 60
    3 4 6-8 4010 60
    4 4 6-8 4010 60
    Functional Hypertrophy - Phase 4 - Day 2 - Legs
    Exercise Week Sets Reps Tempo Rest W/R W/R W/R
    A1 – FRONT SQUAT, MEDIUM STANCE, HIGH HEELS ELEVATION 1 5 5/1 4010 120
    2 5 5/1 4010 120
    3 5 5/1 4010 120
    4 5 5/1 4010 120
    A2 – KNEELING LEG CURLS, FOOT NEUTRAL, PLANTARFLEXED 1 5 5/1 3010 120
    2 5 5/1 3010 120
    3 5 5/1 3010 120
    4 5 5/1 3010 120

    B1 – BENT KNEE DEADLIFT 1 4 4-6 4010 120


    2 4 4-6 4010 120
    3 4 4-6 4010 120
    4 4 4-6 4010 120
    B2 - LEG CURL, PRONE, UNILATERAL, FOOT NEUTRAL, PLANTARFLEXED 1 4 4-6 4010 120
    2 4 4-6 4010 120
    3 4 4-6 4010 120
    4 4 4-6 4010 120

    C – LOW CABLE PULL-INS 1 4 20 2010 60


    2 4 20 2010 60
    3 4 20 2010 60
    4 4 20 2010 60
    Functional Hypertrophy - Phase 4 - Day 4 - Arms & Shoulders
    Exercise Week Sets Reps Tempo Rest W/R W/R W/R
    A1 - SCOTT CURLS SEATED 45º THICK EZ BAR CLOSE SUPINATED GRIP 1 5 5/1 3010 120
    2 5 5/1 3010 120
    3 5 5/1 3010 120
    4 5 5/1 3010 120
    A2 – CLOSE STD. GRIP BENCH PRESS, 10º DECLINE 1 5 5/1 4010 120
    2 5 5/1 4010 120
    3 5 5/1 4010 120
    4 5 5/1 4010 120

    B1 - BICEPS CURLS THICK DB SUPINATED GRIP, 45º PRONE INCLINE 1 4 4-6 3110 90
    2 4 4-6 3110 90
    3 4 4-6 3110 90
    4 4 4-6 3110 90
    B2 – TRICEPS EXTENSIONS, W/EZ-BAR & CHAINS, TO CHIN, 10º DECLINE 1 4 4-6 3011 90
    2 4 4-6 3011 90
    3 4 4-6 3011 90
    4 4 4-6 3011 90

    C – POWELL RAISE W/DUMBBELL ON FLAT BENCH 1 4 15-20 2011 60


    2 4 15-20 2011 60
    3 4 15-20 2011 60
    4 3 15-20 2011 60

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