LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
AHHPS 4Q Giant Set Upper Body Push
Giant Set x 2
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
Push Up to Rotation
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
KB 1 Arm OH Rotational Press
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
Push Up
Set reps Tempo Rest
1 10-20 controlled 2min
2 10-20 controlled 2min
AHHPS 4Q Giant Set Anterior Legs
Giant Set x 2
BB Split Front Squat
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 5 controlled 10s
2 5 controlled 10s
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 controlled 2min
2 10 controlled 2min
AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 2
Neutral Grip Pull Up
Set reps Tempo Rest
1 3-10 controlled 10s
2 3-10 controlled 10s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 moderate controlled 10s
2 10 moderate controlled 10s
DB Lawnmower Row
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 8-10 controlled 2min
2 8-10 controlled 2min
AHHPS 4Q Giant Set Posterior Legs
Giant Set x 3
KB SL RDL
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
SL Bridge Ceiling Press
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
Crossover DB Deadlift
Set reps load Tempo Rest
1 5 heavy controlled 10s
2 5 heavy controlled 10s
3 5 heavy controlled 10s
Alternating SL Rotational Quarter Squat Touchdown
Set reps Tempo Rest
1 6 controlled 2min
2 6 controlled 2min
3 6 controlled 2min

Metab PHA HIIT Giant Sets for Hypertrophy

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

This Hypertrophy workout follows a HIIT Protocol: 2 Min of Work for a specific muscle group (4 exercises performed in a Giant Set), 2 Min of rest for a 1:1 Ratio and Long Duration HIIT Effect.

Workout Blocks

AHHPS 4Q Giant Set Upper Body Push
Giant Set x 2

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last within the Giant Set.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
UMT
Push Up to Rotation
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)

5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached

LMT
KB 1 Arm OH Rotational Press
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
ULT
Push Up
reps 10-20
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10-20 Controlled 2min (h:m:s)
2 10-20 Controlled 2min (h:m:s)

Select a Push Up variation that allows you to complete at least 10 reps.

AHHPS 4Q Giant Set Anterior Legs
Giant Set x 2

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
BB Split Front Squat
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
UMT
Bulgarian Squat with Medial Reach
reps 5
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 5 Controlled 10s (h:m:s)
2 5 Controlled 10s (h:m:s)
ULT
Reverse Lunge w/ OH Reach
reps 10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 10 Controlled 2min (h:m:s)
2 10 Controlled 2min (h:m:s)

Alternate Lunges

AHHPS 4Q Giant Set Upper Body Pull
Giant Set x 2

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.

AHHPS 4Q Giant Set Posterior Legs
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
KB SL RDL
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
ULT
SL Bridge Ceiling Press
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
LMT
Crossover DB Deadlift
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 6
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 6 Controlled 2min (h:m:s)
2 6 Controlled 2min (h:m:s)
3 6 Controlled 2min (h:m:s)