HF FB 4x

Program Description

Perform the following general warm-up before every workout (5-10 mins max): 5-10 minutes Light cardio on machine on your choice of machine 10 reps per side: Arm Swings 15 reps per side: Arm Circles 10 reps per side: Front-to-Back Leg Swings 10 reps per side: Side-to-Side Leg Swings 10 reps per side: Cable External/Internal Rotations -> Perform exercise specific warm up sets for heavy compound lifts in a 5, 5, 3 scheme to prime the CNS. -> Perform one warm up set for all other movements as necessary @~50-75% x 5 reps of expected working weight Both blocks: Sets: 2 sets per exercise, add volume as needed (perhaps to accessory exercises) but stick to program to mitigate fatigue. Reps: see below Exercises: consistent throughout program, focus on technique before anything and know your limits. RPE: moves in a cyclic fashion -> i.e. Week 1 @RPE 7, Week 2 @RPE 7,8, etc. (see workouts for more) Block 1: -> All working sets are broken up into Early Sets and Last Sets. --> Early Sets are all the sets that come first and are easier (lower RPE and lower rep range). But should still be challenging the RPE/reps. --> Last sets are the later sets (higher RPE and higher rep range) and pushed harder or to failure. —-> Hint: optionally reduce the weight on the second set to really squeeze out the muscle juices while staying within RPE guidelines. Block 2: -> All working sets are broken up into Early Sets and Last Sets. --> Early Sets are all the sets that come first and are easier (lower RPE) --> Last sets are the later sets (higher RPE as directed, but same rep range) and pushed harder or to failure.

Program Overview

To Start The Program