Daily Fitness
Muscular Endurance Week 1 Day 5
This workout will conclude Week 1. As you can see, the reps/set are much higher, therefore you will need to stay in the 50-65% range for the sets. ...
Muscular Endurance Week 1 Day 4
Dynamic warmup (10 min)
Front Squat -5x6
Thruster - 3x12
BB Bent Over Row - 4x15
Farmer Carry's - using at least 35# plate/arm, walk 4x100m; rest a...
Muscular Endurance Week 1 Day 2
Dynamic warmup (10 min)
Back Squat - 3x20; light to moderate. take your time on the 20 reps
Seated DB Press - 4x15
Incline DB Curls - 3x12 each
Sk...
Muscular Endurance Week 1 Day 1
Muscular Endurance: high volume/moderate intensity. This cycle is not intended to help you gain muscular size, but rather help your muscles become ...
De-Load week
Now that the hypertrophy cycle is complete, we will transition to preparing for the next phase, Muscular Endurance. With that being said, a well de...
Hypertrophy Week 4 Day 5 (Final Day)
Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
Push Press - 4x10
Deadlift - 4x12
BB Incline Bench - 3x8
High Row - 4x10
Lateral Raise + Fro...
Hypertrophy Week 4 Day 4
Dynamic warmup (10 min)
Lower Body - 60-90 sec rest/set
Front Squat - 4x6
KB Lunge - 4x12 per leg; 16-20kg/hand
Leg Press - 4x12
Reverse Hyperexten...
Hypertrophy Week 4 Day 2
Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
DB Bench + Chest Fly - 3x12 + 10 chest fly/set
BB Decline Bench + Clapping Push Up - 3x12 +...
Hypertrophy Week 4 Day 1
This is the final week of the Hypertrophy Cycle. I hope it has been given you the muscular growth and gains that it was designed for. Remember, tra...
Hypertrophy Week 3 Day 5
Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
DB Bench + Plate Push Ups (using 45# plates) - 3x12 + 10 plate PU/set
BB Incline Bench - 4x1...
Hypertrophy Week 3 Day 4
Dynamic warmup (10 min)
Lower Body - 60-90 sec rest/set
Pause Front Squat - 4x5; 3-5 sec pause at bottom
Barbell Squat Jumps - 3x8; lightweight
Le...
Hypertrophy Week 3 Day 2
Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
Deadlift - 4x12
BB Bent Over Row - 3x8
Weighted Pull-up - 4x8
BB Bench - 3x12
DB Incline Ben...