Yeah, BUT DID YOU DIE?!

Phase 1 is the Base Phase that uses moderate-high volume and moderate-high intensity plus a variety of advanced hypertrophy techniques to “lay the foundation” of hypertrophy.

Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure and ensure progressive overload is occuring.

Phase 3 is the Supercompensation Phase where we will use ultra-high volume and moderate intensity to increase muscle size rapidly. A sudden, large increase in volume will provide a massive stimulus for new growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Larsen Press (Barbell)

Seated Shoulder Press (Dumbbell)

Cross-Body Cable Y-Raise (Side Delt)

 N1 Style Cross Body Triceps Extension

Push #1

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull #1

Lat Pulldown (Neutral Grip)

Incline Bench Press (Barbell)

Kroc Row

N1 Style Cross Body Cable Bicep Curl

Diamond Push Up

Upper #1

Trap Bar Deadlift

Romanian Deadlift (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Standing Calf Raise

Lower #1

Hack Squat

Reverse Lunge (Dumbbell)

Leg Curl

Deload Push #1

Leg Day #1

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