Huyke’s Iron Bible Study

This program utilizes Power and Volume training to maximize hypertrophy throughout the week. Each muscle group will be worked out twice a week. Power first, Volume next. 

The Power days are controlled and explosive movements. The goal is to maximize weight at the middle of the rep range. For example, if the rep range is 6-8, aim for a weight that will max out at 7 reps. If you can do 8, at 5lbs to the next set. If you fail at 6 take 5lbs off for the next set. Add or remove 5lbs for every rep you can or can't do accordingly. Maximum weight is the goal for these days. Going harder on these days will set up for more hypertrophy during the volume days. 

The Volume days are focused on deep stretch and failure. The goal of these days are to meet the top of the rep range no matter what. In order to do this, you must utilize partial reps. This means that you reach the stretched position of your workout and use the maximum amount of energy to get out even if its not a full rep. We do want to meet the full ROM for the top rep range. If you fall below the desired rep range, take off 5lbs for every rep below the maximum rep range (i.e. lift 100lbs for 13 reps with 15 rep max, take off 10lbs). The results will only come if you are working with intent. Failure is emphasized to encourage maximum effort.

 If you have more reps in the tank, then you will not see results. 

This is a program I found success in, but diet and sleep are still paramount to achieve maximum gains. 

Good luck and God Speed!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Chest Fly (Cable)

Lat Pulldown (Single Arm)

Rear Delt Fly (Dumbbell)

Chest & Back (Power)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Wrist Curls

Arms & Shoulder (Volume)

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Seated Calf Raise

Ab Wheel

Legs (Power)

Incline Bench Press (Barbell)

Lat Pulldown

Dip (Bodyweight)

Seated Row (Cable)

Pullover (Dumbbell)

Chest & Back (Volume)

Front Squat (Barbell)

Standing Calf Raise

Legs (Volume)

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