Hypertrophy Max Month 1 701t15
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HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Hips & Traps
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Single Leg Abductions
1
20
4141
0
A2. Single Leg Adductions
1
20
4141
60
B1. Single Leg Leg Extension
1
15*
1 ½s
0
B2. Single Leg Leg Curl
1
15*
1 ½s
60
C1. Single Leg Back Extension
2
6
5150
0
C2. Single Leg Glute Raises
2
6
5150
60
E. Single Leg Stiff Leg Deadlift
2
20+
3110
60
F. Deficit Deadlift
2
8
6130
60
G1. DB Behind Body
2
8
3220
0
G2. DB Side Body
2
8
3220
0
G3. DB In Front Body
2
8
3220
60
HIPS
*1 ½’s for each rep.
Shrug Tri Set
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL Week:
Exercise
Upper Body Pull
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Hammer Curls
1
15
1 ½s
0
A2. Palms Up Biceps Curls
1
21’s
4220
60
B1.Face Down Incline Curls
1
15
Isometric holds*
0
B2. Seated Incline Curls
1
21’s
6130
60
Biceps Superset
Biceps Superset
*Hold at 90 degrees while alternate arm curls 3 reps. Alternate (watch DVD) Rows Superset C1. Reverse Machine Flys
1
15
1 ½s
0
C2. Bent Over Rows
1
21’s
4220
60
D1. One Arm DB Rows
1
12
Isometric holds*
0
D2. One Arm Seated Cable Rows
1
8
6130
60
E1. Wide Grip Pulldowns
1
15
1 ½s
0
E2. Reverse Grip Pulldowns
1
21’s
4220
0
F1. Straight Arm Rope Pulldowns
1
12
Isometric holds*
0
F2. Underhand Chin Ups
1
6
6130
60
G1. Forearm DB Flexion
2
20
3110
0
G2. Forearm DB Extension
2
20
3110
30
Rows Superset
*2 second pause at the top on each rep (watch DVD) Lats Superset
Lats Superset
*2 second pause at the top on each rep (watch DVD) Optional Forearm Superset
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Quads & Calves
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Seated Calve Raise
2
10
3220
0
A2. Standing Calve Raise
2
10
3220
0
A3. Leg Press Calve Press
2
10
3220
0
A4. Donkey Calve Raise
2
10
3220
0
A5. Stand On Toes
2
ALAP
Isometric holds*
60
B1. Single Leg Leg Extension
1
12
Isometric holds*
0
B2. Single Leg Leg Press
1
21’s
3110
60
C1. Bulgarian Split Squat
1
12
Isometric holds*
0
C2. Front Lunge
1
8
3110
60
D. One Leg Bench Step Up
1
20+
3110
60
E. Single Leg Hack Squat
1
12
3110
60
F. Squat
3
8
6130
60
Calves Giant Set
*ALAP = As long as possible
*Hold for 3 seconds on every 3rd rep (watch DVD)
*Hold for 3 seconds on every 3rd rep (watch DVD)
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Upper Body Push
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Reverse Grip Pressdown
1
15
1&1/2’s
0
A2. Overhead Rope Extension
1
21’s
4220
60
B1. Bench Dips
1
12
Isometric holds*
0
B2. Close Grip Pressdowns
1
8
6130
60
C1. Incline Front Raises
1
15
1&1/2’s
0
C2. Cable Lateral Raises
1
21’s
4220
60
D1. Side Lateral Raises
1
12
Isometric holds*
0
D2. DB Shoulder Press
1
8
6130
60
E1. Flat DB Flys
1
15
1&1/2’s
0
E2. Incline DB Press
1
21’s
4220
0
F1. Pec Deck Flys
1
12
Isometric holds*
0
F2. Machine Press
1
8
6130
60
G1. Forearm DB Flexion
2
20
3110
0
G2. Forearm DB Extension
2
20
3110
30
Triceps Superset
Triceps Superset
*Hold 3 seconds every 3rd rep (watch video) Delts Superset
Delts Superset
*Hold 3 seconds at top of every 3rd rep (watch video) Chest Superset
Chest Superset
*watch video Optional Forearm Superset
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Hips & Traps
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Single Leg Abductions
1
20
4141
0
A2. Single Leg Adductions
1
20
4141
60
B1. Single Leg Leg Extension
1
15*
1 ½s
0
B2. Single Leg Leg Curl
1
15*
1 ½s
60
C1. Single Leg Back Extension
2
6
5150
0
C2. Single Leg Glute Raises
2
6
5150
60
E. Single Leg Stiff Leg Deadlift
2
20+
3110
60
F. Deficit Deadlift
2
8
6130
60
G1. DB Behind Body
2
8
3220
0
G2. DB Side Body
2
8
3220
0
G3. DB In Front Body
2
8
3220
60
HIPS
*1 ½’s for each rep.
Shrug Tri Set
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL Week:
Exercise
Upper Body Pull
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Hammer Curls
1
15
1 ½s
0
A2. Palms Up Biceps Curls
1
21’s
4220
60
B1.Face Down Incline Curls
1
15
Isometric holds*
0
B2. Seated Incline Curls
1
21’s
6130
60
Biceps Superset
Biceps Superset
*Hold at 90 degrees while alternate arm curls 3 reps. Alternate (watch DVD) Rows Superset C1. Reverse Machine Flys
1
15
1 ½s
0
C2. Bent Over Rows
1
21’s
4220
60
D1. One Arm DB Rows
1
12
Isometric holds*
0
D2. One Arm Seated Cable Rows
1
8
6130
60
E1. Wide Grip Pulldowns
1
15
1 ½s
0
E2. Reverse Grip Pulldowns
1
21’s
4220
0
F1. Straight Arm Rope Pulldowns
1
12
Isometric holds*
0
F2. Underhand Chin Ups
1
6
6130
60
G1. Forearm DB Flexion
2
20
3110
0
G2. Forearm DB Extension
2
20
3110
30
Rows Superset
*2 second pause at the top on each rep (watch DVD) Lats Superset
Lats Superset
*2 second pause at the top on each rep (watch DVD) Optional Forearm Superset
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Quads & Calves
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Seated Calve Raise
2
10
3220
0
A2. Standing Calve Raise
2
10
3220
0
A3. Leg Press Calve Press
2
10
3220
0
A4. Donkey Calve Raise
2
10
3220
0
A5. Stand On Toes
2
ALAP
Isometric holds*
60
B1. Single Leg Leg Extension
1
12
Isometric holds*
0
B2. Single Leg Leg Press
1
21’s
3110
60
C1. Bulgarian Split Squat
1
12
Isometric holds*
0
C2. Front Lunge
1
8
3110
60
D. One Leg Bench Step Up
1
20+
3110
60
E. Single Leg Hack Squat
1
12
3110
60
F. Squat
3
8
6130
60
Calves Giant Set
*ALAP = As long as possible
*Hold for 3 seconds on every 3rd rep (watch DVD)
*Hold for 3 seconds on every 3rd rep (watch DVD)
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HYPERTROPY
M.A.X.
Date:
PHASE 1/MONTH 1 WORKOUT JOURNAL
Upper Body Push
Week:
Exercise
Bodyweight:
Sets
Reps
Tempo
Rest
A1. Reverse Grip Pressdown
1
15
1&1/2’s
0
A2. Overhead Rope Extension
1
21’s
4220
60
B1. Bench Dips
1
12
Isometric holds*
0
B2. Close Grip Pressdowns
1
8
6130
60
C1. Incline Front Raises
1
15
1&1/2’s
0
C2. Cable Lateral Raises
1
21’s
4220
60
D1. Side Lateral Raises
1
12
Isometric holds*
0
D2. DB Shoulder Press
1
8
6130
60
E1. Flat DB Flys
1
15
1&1/2’s
0
E2. Incline DB Press
1
21’s
4220
0
F1. Pec Deck Flys
1
12
Isometric holds*
0
F2. Machine Press
1
8
6130
60
G1. Forearm DB Flexion
2
20
3110
0
G2. Forearm DB Extension
2
20
3110
30
Triceps Superset
Triceps Superset
*Hold 3 seconds every 3rd rep (watch video) Delts Superset
Delts Superset
*Hold 3 seconds at top of every 3rd rep (watch video) Chest Superset
Chest Superset
*watch video Optional Forearm Superset
Workout Comments:
Bodyfat %:
Set 1 Set2 Set 3 Set 4 Weight/Reps Weight/Reps Weight/Reps Weight/Reps
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