Hello and welcome to workout of the week number 27.
so this time we have a 2-day a week hybrid strength and functional hypertrophy workout.
What is our training goal?
As the title suggests, we want to develop strength and promote functional hypertrophy.
Our training variables, we train with 72.5 to 95% of the 1 RM for 1 to 8 repetition. That’s a large range. Yes what we do is, we work across a spectrum of repetitions throughout one set, so that could be 3/5/8 for example, in the first week, which we will have a look at in a minute. Then in the second week we do 2/4/6 and in the last week we do 1/3/5.
Our exertion is hard to near maximum, and the effort is a maximum effort, as well as a repeated effort.
Our exercises, we keep it simple work on the fundamental movements of squatting, hinging, pushing, pulling and lunging, and we work from the most complex exercise toward the least complex exercise.
A few more training variables, important training variables as the title suggested, two days a week we do a station training, so we finish one exercise, move to the next, it’s a full body split, and let’s have a look at the workout by jumping right into it.
So here we are inside of our program and you can see an overview of the program, and you see the week structure, we start with workout number one, then two days of rest, and then workout number two followed by 3 days of rest.
Let’s have a look at our workout number one. So you can see here the exercises are ordered 1 2 3 4 5 so it’s a station training, finish one exercise move to the next exercise, and what I alluded to earlier here we see our set structure through out the rep structure throughout the set so we start the first set with three repetitions at 87.5%, in the second set we do five repetitions at 80% and in the last set 8 repetitions at 72.5%. That’s a bit uncommon, most people do it the other way around, however we want work on strength and hypertrophy, and therefore we want to use the heaviest set in the beginning when we are freshest and then work our way down, so you can see here the tempo is specified and between each rep you get four minutes of rest, and then our exercises Back Squad, RDL, Bench Press, Bench Row and a Split Squat.
The set and rep structure remains the same through all exercises, and if we move to workout number two we see a similar setup, so we start with a squatting movement, then move to the hinging movement, then we have a press and a pull, and a lunge variation and also here we do three reps at 87.5% followed by 5 reps at 80%, followed by 8 reps at 72.5%, and then we finish our squatting, move to the deadlifting, then do our shoulder press, our pull-ups and the lunges.
This concludes the workout. If you download that PDF you get a glossary, you can read about me, you can see some testimonials, what people have to say about me, and last but certainly not least there you get a chance to enroll in the membership, where you get the entire program, this was just the first week, the entire four-week program, which is periodized as well as considering we are at week number 27, you get another 26 training programs.
So let’s finish it off.
So what are the next steps?
You download the program number one, you follow the program, you join the membership, if you like you and subscribe, and you can watch the previous workout or you can grab all workouts here or subscribe I see you in the next week.
