A) Box Squats *Use 80% 1RM for sets of 5, take 85% of weight used for sets of 10 Week Sets Reps Rest 1 4,2 5,10 120-180s 2 4,2 5,10 120-180s 3 4,2 5,10 120-180s B) Reverse Lunge Week Sets Reps Rest 1 4 7/Leg 120s 2 4 7/Leg 120s 3 4 7/Leg 120s C) RDL *Dont !e a hero with the weight Week Sets Reps Rest 1 4 12 120s 2 4 12 120s 3 4 12 120s D) Palloff Press Week Sets Reps Rest 1 5 10 2 5 10 3 5 10
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8/16/2019 Park Hypertrophy 1
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A) Bench Press
Week Sets Reps Rest
80% 1RM 1 5 5
2 5 5
3 5 5B) Barbell Floor Press
Week Sets Reps Rest
1 4 12
2 4 12
3 4 12
C1) Seated Ro
Week Sets Reps Rest
1 4 102 4 10
3 4 10
C2) Rear Delt Fl!es
Week Sets Reps Rest
1 4 12
2 4 12
3 4 12
D) DB Shrugs
Week Sets Reps Rest
1 3 25
2 3 25
3 3 25
E1) DB "ncl#ne $urls
Week Sets Reps Rest
1 4 7
2 4 7
3 4 7
E2) % &rm Farmer $arr!
Week Sets Reps Rest
1 4 15yds
2 4 15yds
3 4 15yds
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A) Back Squats
Week Sets Reps Rest
1 4 7
2 4 7
3 4 7B) Step 'ps
Week Sets Reps Rest
1 4 8
2 4 8
3 4 8
C) (ord#c )am $urls
Week Sets Reps Rest
1 4 82 4 8
3 4 8
D) Reverse $runch
Week Sets Reps Rest
1 4 8
2 4 8
3 4 8
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A) $lose *r#p Bench Press
Week Sets Reps Rest
1 # 3
2 # 3
3 # 3B1) DB Ro
Week Sets Reps Rest
1 4 6
2 4 6
3 4 6
B2) $able Tr#cep +xtens#ons
Week Sets Reps Rest
1 4 102 4 10
3 4 10
C1) Face Pulls
Week Sets Reps Rest
1 4 12
2 4 12
3 4 12
C2) Spl#t Stance &nt#,Rotat#on $hops
Week Sets Reps Rest
1 4 8/side
2 4 8/side
3 4 8/side
D) Barbell $urls
**&'()**
Week Sets Reps Rest
1 5 5
2 5 5
3 5 5
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A) Box Squats
*$5% of ast set of 5 for the +a res set
Week Sets Reps Rest
1 4,1 5,MAX
2 4,1 5,MAX
3 4,1 5,MAXB) RDL
Week Sets Reps Rest
1 3 10
2 3 10
3 3 10
C) Bulgar#an Spl#t Squat
*.R /ront "uat
Week Sets Reps Rest
1 3 10/Leg2 3 10/Leg
3 3 10/Leg
D) Speed $runches
Week Sets Reps Rest
1 3 40
2 3 40
3 3 40
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A) Bench Press
80% 1RM
Week Sets Reps Rest
1 2,2 6,6+4
2 2,2 6,6+4
3 2,2 6,6+4B) Seated Ro
Week Sets Reps Rest
1 4 10
2 4 10
3 4 10
C1) Floor Press
Week Sets Reps Rest
1 4 122 4 12
3 4 12
C2) Face Pulls
Week Sets Reps Rest
1 4 15
2 4 15
3 4 15
D) %,&rm Farmer-s Walk
Week Sets Reps Rest
1 3 15yds
2 3 15yd
3 3 15yds
E1) Chin-Ups 310s L!"e#ing
E2) $n%&ine '( C#&s 61*5#eps
E3) (#e&& C#& 12
**Repeat 4 Times**
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