8d • General discussion
Max Hypertrophy Full Program
Max Hypertrophy Full Program – Back Body + Front Body
Program Overview
Welcome to this phase!
The aim for this block is to improve on your 8 rep weight targets.
The aim for this phase will be to train one day on and one day off.
The first few weeks you will be trying to dial in what weight you can lift for 8 reps.
For 2 set movements
• Set 1: 1-2 RIR
• Set 2: 0-1 RIR
Warm up sets
Prior to each working set you will need 1-3 Warm up sets or primer sets. These should be just
3-8 reps and always a long way from failure.
I like doing one set of 8 light first. Then drop to just 3-5 reps for 1-2 more warm up sets that
progress up in weight. Because these are not taken close to failure you can rest for just 30-60
sec.
Tempo
• Tempo for all moves is 2111
• Tempo for calves is 2511 (5 second hold in the fully stretched position)
Aim: Increase your 8-rep max.
Structure:
• 1–2 warm-up sets
• Plus 2 working sets of 8 reps
Progression Rules:
• First set: Aim to achieve 8 reps (around 1-2 RIR).
• Second set: Hit 0-1 RIR (you may get fewer than 8 reps).
• Keep the weight the same until you can do 2x8 reps.
• Once you can do 2x8, increase the load slightly.
• Log the weight each session. If you get more than 8 reps on the second set, increase the
weight next session.
BACK BODY WORKOUT
Warm Up
• Thoracic Rotation – 20 reps
• Windmill – 30 reps
• Crab Walk and Reach – 30 reps
Workout
1. Cable Tricep – Rolling
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
2. Single Arm Overhead Tricep Extension
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
3. Wide Grip Pull Ups
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
4. Chest Supported Row
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min5. Machine Hip Thrust
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
6. Seated Hamstring Curl
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
7. Toe Press (Calves)
• Sets: 2 | Reps: 8 | Tempo: 2511 | Rest: 2 min
Cool Down
• Squat Windmill – 30 reps
• Crab – 30 reps
• Adductor Pumps – 30 reps
• Hamstring Pumps – 30 reps
FRONT BODY WORKOUT
Warm Up
• Thoracic Rotation – 20 reps
• Windmill – 30 reps
• Crab Walk and Reach – 30 reps
Workout
1. Single Arm Preacher Curl
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
2. Cable Curl – Overhand
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
3. Machine Chest Press
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
4. Cable Fly – Low to High
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
5. Cable Lateral Raise
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
6. Leg Extension
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
7. Hack Squat Machine
• Sets: 2 | Reps: 8 | Tempo: 2111 | Rest: 2 min
Cool Down
• Squat Windmill – 30 reps
• Crab – 30 reps
• Adductor Pumps – 30 reps
• Hamstring Pumps – 30 reps
Quick Client Tips
• Focus on controlled tempo and full range of motion.
• Prioritize form over weight.
• Log your weights and reps each session to track progress.
• Stay consistent with the one day on / one day off schedule.
0
0 comments
Max Hypertrophy Full Program
powered by
skool.com/ucts-online-academy-3317
UCTS Online Academy
Practical martial arts, combatives & performance training by Brogan Baker. Video library, drills, challenges & programs.
Suggested communities
Powered by