Workout of the Week #82

Welcome to Workout of the Week, number 82. This time we have a mixed method hypertrophy workout. The previous workout was a mixed method power training workout. This time it’s a mixed method hypertrophy workout.

So what’s the training goal? Gains, gains, gains. So we want to build muscle mass.

Training variables: We work at 65% to 87.5% of the one-rep max as the training intensity. Rep ranges: 4 to 12. The exertion is near maximum to maximum. The effort is a repeated effort.

If we look at the exercises, we work based on compound movements and some isolation movements.

More training variables: Training frequency: six days a week, two times three sessions. What does that mean? Well, it is three sessions. Yeah, we focus on different body parts and splits, and then we do this twice a week. It’ll make sense in a minute. It’s a station training, including some complexes, and it’s a muscle group split.

How does it look? Here we are, and we’ll jump right into it.

Here we are inside Workout of the Week, number 82: the six-day mixed method hypertrophy workout. You download the PDF. You get an overview. You see the arrangement of splits and muscle groups in a week. Yeah, so Workout Number One and Four are based on pushing movements, which is chest and triceps. Workout Number Two: pulling movements, which is back and biceps. And then we have shoulders and legs. Yeah, it’s not a real push-pull-legs because otherwise I would have had to put the shoulders into the pushing day. Anyway, long story made short: chest and triceps, back and biceps, shoulders and legs. And these are the three workouts I was alluding to earlier. And we do that twice a week. Yeah. Long story short, here we go.

Chest and triceps. Yeah, so we have incline bench press, followed by dumbbell bench press, followed by dumbbell flyes, followed by French press, and then the dumbbell single-arm overhead extension. And we can see here the mixed method approach: first exercise for each muscle group, highest intensity, lowest repetition. Second exercise: moderate intensity, moderate repetition. Third exercise: lowest intensity, highest repetition. Yeah.

Workout Number Two: We see the same structure. So we do bent-over rows, then we do pull-ups, then we do pullovers. These are the three back exercises. Again, first exercise: highest load, lowest repetition. Third exercise: lowest load, highest repetition. And the second exercise is somewhere in between.

For the arms, we just do three sets of six at 80% and three sets of eight at 75%. You’ll see in the second cycle of this week, the exercises will be—not reversed, but we’ll see moderate intensity, moderate reps, and then the lower intensity, higher reps for the smaller muscle groups like the arms.

Then we go to shoulders and legs—legs and shoulders. We do front squats, single-leg press, RDLs. Then we do a complex of leg extensions and leg curls. And then we do the dumbbell shoulder press and the upright row. Same here. Yeah, our highest loading exercise first, lower repetitions; moderate loading, moderate reps second; and then lowest intensity, highest reps third. And then here we have our exercise. As I said, in the first cycle: the higher loading, lower reps; moderate loading, moderate reps. And this will be moved around in the second cycle. It’ll make sense in a second because here we go with our second cycle of chest and triceps.

So we do bench press, dumbbell incline bench press as the second exercise, and then the cable crossovers. And then we do the dumbbell French press and the dumbbell single-arm triceps extension. Yeah, set, rep, intensity structure is not changed for the bigger muscle group. But then for the smaller muscle group, you can see what I mean. Yeah, so you can see here for our dumbbell French press and the dumbbell single-arm kickbacks, now we have moderate reps, moderate intensity at the first exercise, and then lower intensity, higher repetitions at the second exercise.

The same is true for Workout Number Five: the back and biceps. Pull-ups, and then we have dumbbell single-arm bent-over row, then we have the straight-arm pulldown, and then we have dumbbell curls alternating, and then we have the dumbbell concentration curls. And the same is true here. We have our same set-rep structure for the bigger muscle group, the back. But then we have for our arms: moderate reps, moderate intensity at the first exercise, and then higher reps, lower intensity for the second exercise.

And then we go to the third one: legs and shoulders. Here we have our back squats, leg press, single-leg RDL. And then we have our leg extension and leg curls, but this time single-legged. And then we do our dumbbell shoulder press and lateral raises. And again, same is true here with our set and rep structure and intensity structure. And for our shoulder exercises, you see the same: moderate reps, moderate intensity as the first exercise; lower intensity, higher reps for the second exercise.

This concludes the program. You can download the PDF. You can see the glossary explaining the terms. You can read about myself. You can read what other people have to say about me—like my former athletes, my mentees, my colleagues and former colleagues. And last but certainly not least, you can subscribe to the membership, where you get the full four-week periodized program. This one was just the first week. Inside the membership, you get the full four-week periodized program.

So let’s move back and finish that. What are the next steps?

Number one: you download the PDF.

Number two: you join the membership, access this four-week periodized program plus another 81 four-week periodized programs. Do your math—how long you will be busy training if you follow all of them. And you like the video and you subscribe to the channel. You can grab all workouts here for free. You watch the previous workout. If you haven’t already, you subscribe. Otherwise, I’ll see you next week with Workout of the Week, number 83.