SBS Hypertrophy Dumbbell Only Block 3

Based on https://www.strongerbyscience.com/program-bundle/
All credit to Greg Nuckols. Download the sheets, read the instructions.

Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1.5% per missed rep.

Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment.

ADD WHEN TIME PERMITS: Farmer's Carries as a finisher to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. 8 reps, every-minute-on-the-minute (EMOM), farmer's carry for 100' @ 70% max 50' carry (1RM). Add smallest available increment (5 lbs, 2.5lb per dumbbell) when it doesn't feel like RPE10.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Incline Curl (Dumbbell)

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