SBS Hypertrophy Dumbbell Only

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% 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.

Use Farmer's Carries to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. Percentages based on max 50' carry (1RM) without drops. Every-minute-on-the-minute (EMOM), farmer's carry for the prescribed distance at the percentage 1RM. Add smallest available increment (10 lbs, 5lb per dumbbell) after each 7 week wave and repeat cycle.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Farmer's Walk (Weighted)

Bulgarian Split Squat (Dumbbell)

Chest Supported Row (Dumbbell)

Goblet Squat (2ct Paused)

0 reviews for SBS Hypertrophy Dumbbell Only