LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block 28-Day
Horizontal
Foam Roll, Low Chain
Set reps Tempo
1 6 controlled
Self-Massage: Foam Roll Lat
Set reps Tempo
1 6 controlled
Seated 90-90 Stretch
Set reps
1 10
90-90 Wipers
Set reps
1 10
Shoulder Mobility
Set reps
1 10
1/2 Kneeling Ankle Rocks
Set reps
1 10
Workout Blocks
Working Block A
Giant Set x 4
Hip Bridge
Set reps weight_lbs Hold Rest
1 10 BW :03 :60 - 2:00
2 10 BW :03 :60 - 2:00
3 10 BW :03 :60 - 2:00
4 10 BW :03 :60 - 2:00
Hip Thrust
Set reps weight_percent Tempo Rest
1 12 70% of 10RM controlled :60 - 2:00
2 12 70% of 10RM controlled :60 - 2:00
3 12 70% of 10RM controlled :60 - 2:00
4 12 70% of 10RM controlled :60 - 2:00
DB Shoulder Press – Standing
Set reps weight_percent Rest
1 12-15 70% of 10RM :60 - 2:00
2 12-15 70% of 10RM :60 - 2:00
3 12-15 70% of 10RM :60 - 2:00
4 12-15 70% of 10RM :60 - 2:00
Inchworm Crawl
Set reps Tempo Rest
1 5 controlled 00:03:00 - 00:05:00
2 5 controlled 00:03:00 - 00:05:00
3 5 controlled 00:03:00 - 00:05:00
4 5 controlled 00:03:00 - 00:05:00
Working Block B
Superset x 4
DB Bentover Row
Set reps weight_percent Rest
1 12-15 70% of 10RM :60-:90
2 12-15 70% of 10RM :60-:90
3 12-15 70% of 10RM :60-:90
4 12-15 70% of 10RM :60-:90
BB Front Squat Wide Stance
Set reps Hold Rest
1 12 00:00:01 :60 - :90
2 12 00:00:01 :60 - :90
3 12 00:00:01 :60 - :90
4 12 00:00:01 :60 - :90
G2S and Carries
Horizontal
Supine Transverse Lunge Ground to Stand
Set reps Rest
1 4 :60
Loaded Carry
Set reps distance_ft Tempo
1 1 50 controlled
Cool Down Blocks
Cool Down Block
Horizontal
4:7:8 Parasympathetic Breathing
Set reps Rest
1 10 Go home

Strength Hypertrophy 5

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today is Strength Hypertrophy. The first giant set mixes loaded with body-weight to increase volume.

All rest times have a minimum and a max. To progress go heavier or increase reps to end of range. You should feel that you have two more reps left in you at end of each set.

Warm-Up Blocks

Warmup Block 28-Day
Horizontal Loading

Same warm up as other days adding in extra ankle work for the squats that are in the program.

UMT
Foam Roll, Low Chain
Use all or parts of this sequence to begin the process or tissue stimulation or regeneration.
Set Reps Tempo
1 6 Controlled
ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 6 Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
UMT
90-90 Wipers
From 90-90 transition to opposite 90-90. Support with hands if needed.
Set Reps
1 10
LAR
Shoulder Mobility
Set Reps
1 10
LAR UMT
1/2 Kneeling Ankle Rocks
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps
1 10

Workout Blocks

Working Block A
Giant Set x 4

Both sets are giant sets with higher rep ranges. The extra volume will help build muscle. For each exercise if you feel at the last rep you can go for three or more reps add some weight, if you feel that the last rep in the range was absolutely the last one you can do, drop the weight so that you have two maybe three reps left in the tank when you are done with the set.

ULT
Hip Bridge
reps 10
weight_lbs BW
Hold :03
Rest :60 - 2:00
Set Reps Weight Hold Rest
1 10 BW lbs :03 h:m:s :60 - 2:00 (h:m:s)
2 10 BW lbs :03 h:m:s :60 - 2:00 (h:m:s)
3 10 BW lbs :03 h:m:s :60 - 2:00 (h:m:s)
4 10 BW lbs :03 h:m:s :60 - 2:00 (h:m:s)
LLT
Hip Thrust
reps 12
weight_percent 70% of 10RM
Tempo controlled
Rest :60 - 2:00
Set Reps Weight Tempo Rest
1 12 70% Of 10RM % Controlled :60 - 2:00 (h:m:s)
2 12 70% Of 10RM % Controlled :60 - 2:00 (h:m:s)
3 12 70% Of 10RM % Controlled :60 - 2:00 (h:m:s)
4 12 70% Of 10RM % Controlled :60 - 2:00 (h:m:s)
LLT
DB Shoulder Press – Standing
reps 12-15
weight_percent 70% of 10RM
Rest :60 - 2:00
Set Reps Weight Rest
1 12-15 70% Of 10RM % :60 - 2:00 (h:m:s)
2 12-15 70% Of 10RM % :60 - 2:00 (h:m:s)
3 12-15 70% Of 10RM % :60 - 2:00 (h:m:s)
4 12-15 70% Of 10RM % :60 - 2:00 (h:m:s)
ULT
Inchworm Crawl
reps 5
Tempo controlled
Rest 00:03:00 - 00:05:00
Set Reps Tempo Rest
1 5 Controlled 00:03:00 - 00:05:00 (h:m:s)
2 5 Controlled 00:03:00 - 00:05:00 (h:m:s)
3 5 Controlled 00:03:00 - 00:05:00 (h:m:s)
4 5 Controlled 00:03:00 - 00:05:00 (h:m:s)

Working Block B
Superset x 4

Same as A

LLT
DB Bentover Row
reps 12-15
weight_percent 70% of 10RM
Rest :60-:90
Set Reps Weight Rest
1 12-15 70% Of 10RM % :60-:90 (h:m:s)
2 12-15 70% Of 10RM % :60-:90 (h:m:s)
3 12-15 70% Of 10RM % :60-:90 (h:m:s)
4 12-15 70% Of 10RM % :60-:90 (h:m:s)
LLT
BB Front Squat Wide Stance
reps 12
Hold 00:00:01
Rest :60 - :90
Set Reps Hold Rest
1 12 00:00:01 h:m:s :60 - :90 (h:m:s)
2 12 00:00:01 h:m:s :60 - :90 (h:m:s)
3 12 00:00:01 h:m:s :60 - :90 (h:m:s)
4 12 00:00:01 h:m:s :60 - :90 (h:m:s)

Best stance for you.

G2S and Carries
Horizontal Loading

What do loaded carries and G2S drills work? Everything. This extra volume is the icing on your hypertrophy cake. For the carries, keep good tall posture, long spine and wide shoulders like a kite. If you don't have 50 feet to walk walk in figure 8s in the space you have.

UMT
Supine Transverse Lunge Ground to Stand
Set Reps Rest
1 4 :60 (h:m:s)
LLT
Loaded Carry
DB, KB, or Trap Bar
Set Reps Distance Tempo
1 1 50 ft Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

Breathing will be the focus of all cool downs over the 28 days. After a workout you want to bring the body back to stasis from the more sympathetic state of the session.

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps Rest
1 10 Go home (h:m:s)