[AnimalMass]

OK, here's the one I'm known for....

DUAL FACTOR HYPERTROPHY TRAINING:

Loading Weeks: (2-3 weeks)

Upper Body Workout One: (Monday)
1. Barbell Bench Press: (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
2. Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3. Horizontal Lat Work (heavy barbell rows, 5x5)
4. Shoulders/ Traps (emphasis on medial delts - shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls – pick 1-2 exercises for 4-6 sets total)
5. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
6. Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One: (Tuesday)
1. Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2. Goodmornings (3x5 same weight or work up to 5rm)
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4. Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
5. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

Upper Body Workout Two: (Thursday)
1. Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2. Board Press/ Floor Press (5rm usually start where you left off on bench press)
3. Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4. Dips (2-3 sets)
5. Vertical Lat Work (lat pull-downs or pull-ups – 5+ sets – if on lat pull-down use different bars and work different planes)
6. Triceps Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
7. Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout Two: (Friday)
1. Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2. Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted sit-ups, ab pull-downs on high cable or with bands, dumbbell side bends, etc.)

For unloading weeks (1 week), reduce volume drastically by completing only the first two exercises on lower body days, and the first three exercises on upper body days. Slightly reduce intensity/load (with regards to one rep max), and keep frequency the same (four workouts per week.)