Upper Body Hypertrophy (1)

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An upper body focused workout designed focusing on hypertrophy, working in the 8-12 rep range, with 3 sets per exercise. 60s rest between sets.

Quality over quantity. Form is more important than the number of repetitions or weight being used. The first two sets should be performed within 8-12 reps with good form leaving 1 Rep in Reserve (RIR), while the 3rd set of an exercise should be taken to failure. Weight can only be increased when 3 sets can be performed with 12 reps using good form.

Range of motion: All exercises should be performed using full range of motion with control during the eccentric portion of the movement.

Exercises with 6 sets, include 3 warm ups to prepare the body for the movement pattern, promoting mind muscle connection and warming up the joints/muscles for that movement. Minimal rest is needed in between warm up sets as we prepare for the final 3 working sets. The three warmup sets are performed at percentages of the working weight (50%, 70%, 90%).

LLT
Barbell Bench Press
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Compound movement that primarily targets the chest, secondarily targeting the triceps. - Setup: Arch: Slight natural lumbar arch. Greater Arch = Less distance bar has to travel. Squeeze shoulder blades and press into bench to create foundation. Plant feet roughly underneath hips, leg drive provides ground reactive forces that assist with producing force. Maintain contact at all times with feet, glutes, upper back, and head. Grip Width: 1.5 Shoulder Width. Differs between individuals. Align eyes with bar. - Movement: Lift the bar off the rack and stack the joints on top of each other. Slowly lower the weight with control, lightly tapping the chest (no rebounding), Feel the stretch in the pecs. Pause. Push the bar up by contracting the chest with a soft lock at the top. Repeat.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 15s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Barbell Bent Over Row
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Horizontal pulling movement that targets the back muscles. These muscles include the lats, lower/middle traps, rhomboids, and rear deltoids. Additionally targets the LHPC and core for stability needed in hinge position. - Setup: Stand upright gripping the barbell with an overhand grip slightly outside of shoulder width. Hinge at the hips until the torso is nearly parallel with the floor, maintaining a neutral spine (no arching). - Movement: Contract back muscles by pulling the barbell towards the stomach/belly button. Slowly control the weight to the starting position. Pause. Repeat.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 15s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Incline Dumbbell Press
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise that targets the chest muscles. (Primarily: Upper/Middle Chest, Secondarily: Triceps, Front Deltoid) - Setup: Set the incline of the bench at either 30 or 45 degrees. The higher the degree of incline shifts stress from chest to shoulders. Retract shoulder blades and wedge them into the bench to create a stable base. With dumbbells in each hand, tuck the elbows at a 45 degree angle from the body. Natural lower back curve (arch). Feet planted flat below hips or perpendicular with the floor. - Movement: Contract the chest the push the dumbbells up with a soft lock in the elbows. Control the weight by slowly lowering the dumbbells to the bottom position ideally touching the inner parts of the dumbbells to the shoulder. Pause. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Lat Pulldown
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Vertical Pulling movement, Primarily targets Lats, Secondarily targets biceps, rhomboids, rear delts, traps. - Setup: Have mid thighs tucked underneath padding to secure lower body. Using an overhand grip grasp the bar at shoulder width or slightly wider. Arms should be stretched overhead. Grip: Alternatively you can use a thumbless grip to reduce recruitment of biceps and arms. - Movement: Pull bar towards upper chest, imagining you are driving your elbows down and back. Squeezing shoulder blades and Lats. Pause. Slowly return to starting position, allowing full stretch of Lats at the end of the movement.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 15s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Seated Dumbbell Overhead Press
reps 10
weight_lbs 50%
Tempo controlled
Rest 60s
- Vertical Pushing movement, Primarily targets front deltoid, upper pec. Secondarily targets: Upper traps, triceps. - Setup: Bench angle: dictates emphasis shifting from front deltoid to upper chest. (Higher seat angle = Delt, Lower seat angle = chest) Starting position: Hold dumbbells with neutral wrists in- line with forearms, wrists stacked over the elbow. Arm angle varies between in-line with body or tucked in at a 45* angle. - Movement: Press dumbbells overhead, Pause, Slowly return weight to starting position.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 60s (h:m:s)
2 5 70% lbs Controlled 60s (h:m:s)
3 3 90% lbs Controlled 60s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Incline Dumbbell Curl
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Arm “Pulling” movement, Primarily targets the Biceps - Setup: Set the bench between 45 - 60*, grip dumbbells with underhand grip, and allow weight to full extend arms at bottom position. - Movement: Bring the weights up by contracting your biceps, squeezing at the top (Imagine an egg is between your bicep/arm that you are trying to break). Pause. Slowly return the weight to starting position. Feel full stretch of biceps at the bottom position.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
DB Skullcrushers
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)