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level

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Dr. J ohnRusi n

F H T LEVEL2

12-Week Functional Hypertrophy Training Level 2 (FHT Level 2) Written by: Dr. John Rusin, PT, DPT, CSCS, ART, FMS1-2, SFMA, FDN

SECTION 1: INTRODUCTION

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WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING LEVEL 2

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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE?

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WHAT DOES THE CARDIO PROGRAM LOOK LIKE?

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SECTION 2: THE FHT LEVEL 2 METHOD

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FEATURING METHODS AND ARTICLE REFERENCES

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RAMP UP SETS

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DYNAMIC WARM UP

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HANDS-ON SMR TECHNIQUES

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INTRA-SET STRETCHING

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ACCENTUATED ECCENTRICS

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CARDIO FOR STRONG PEOPLE

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PAIN-FREE LUNGING

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POSTURAL RESTORATION

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TENSION FOCUSED ANTI-CORE TRAINING

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BLOOD FLOW RESTRICTION

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SHOULDER JOINT CENTRATION

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DIRECT POSTERIOR CHAIN PRIMER SETS

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OPTIMIZING SQUAT DEPTH AND POSITION

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LOADED CARRIES

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LOADED VERTICAL PULLING

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SECTION 3: THE NUTRITION

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OPTIMIZING NUTRITION

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#1 Calculate Your Current Basal Metabolic Rate (BMR)

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#2 Determine Your Daily Activity

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#3 Determine a Primary Goal – Fat-Loss or Muscle Gain

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#4 Match Your Macronutrient Breakdown with Your Goal

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SOME CLOSING NUTRITIONAL RECOMMENDATIONS

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EXCLUSIVE OFFER FOR JRx CUSTOMIZED NUTRITION

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SECTION 4: TRAINING PREPARATION

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THE DYNAMIC WARM-UP

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THE DYNAMIC COOL DOWN

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SECONDARY POSTURAL AND SYSTEMIC RECOVERY

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SECTION 5: THE TRAINING PROGRAM

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SCHEDULING YOUR TRAINING DAYS

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DETAILS OF TRAINING NOTES AND EXERCISES

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PRE-TRAINING LOWER BODY DYNAMIC WARM UP

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PRE-TRAINING UPPER BODY DYNAMIC WARM UP

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PRE-TRAINING POSTURAL RESTORATION DYNAMIC WARM UP

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OPTIONAL POST-TRAINING RECOVERY

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PHASE 2.1 (4-Weeks)

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PHASE 2.1 OVERVIEW

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PHASE 2.2 (4-weeks)

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PHASE 2.2 OVERVIEW

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PHASE 2.3 (4-weeks)

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PHASE 2.3 OVERVIEW

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SECTION 1: INTRODUCTION - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING LEVEL 2 I want to be the first to congratulate you all for making it through the first Functional Hypertrophy Training Program the past 12-weeks. As graduates of the FHT program, you are literally the only ones who will have exclusive access to the NEXT level of FHT, Functional Hypertrophy Training Level 2, for the next 12-weeks to work off that strong foundation you have worked too hard to lay down.

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FHT 2 has more of a hardcore focus on strength and muscle building to take the next step in your functionality and body composition goals.

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You will find that the FHT Level 2 is more of the best methods, techniques and programming strategies that have been popularized in my training arsenal, with more of a hardcore focus on strength and muscle building to take the next step in your functionality and body composition goals. Below you will find the new information on FHT Level 2, but honestly you have seen much of this before as the goal is still the same… Get jacked, get ripped, stay functional and put on some muscle in all the right spots without the aches and pains. If at any point you need additional information or a recap on the methods you are using, the nutritional program that coincides with the training, or anything else, please refer back to the FHT Level 1 program that you should have downloaded already! Here’s a​ direct link back to the original 12-Week FHT Program for reference.

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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE? In the original FHT program, you worked damn hard through five big lifting days, three being strength based with the remaining two having been a lower and upper body hypertrophy based split to keep the focus on getting strong and building muscle. Since this is Level 2, we needed to step it up and graduate you to the next level through progression. I have incorporated a sixth day in the program, and changed up the focus of the secondary days a bit to add more targeted volume to the legs, back and chest/shoulders which will really produce some awesome training effects that are more concentrated on your individual goals and lagging body parts and movement patterns. The first three workouts of the week will remain the same as last program with strength as the primary goal, but the back end of the week, including the three hypertrophy focused workouts, are now split into secondary days with a hypertrophy emphasis for the legs, push emphasis and pull emphasis. Essentially, we have added 20% more work on top of this program, a majority in the upper body, for better results in terms of muscle. Again, we must stay progressing when it comes to making gains in strength, muscle and function. You are going to love this new setup, I’m positive! And let’s be honest, your concentrated work through the first program has granted you the right to progress. If you think you made great gains during the first FHT program, wait until you get through 12-Weeks of FHT Level 2!

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WHAT DOES THE CARDIO PROGRAM LOOK LIKE? I have programmed in a number of different types of cardiovascular training and conditioning spread over the six training days per week. From sprinting to walking, heart rate ramps to recovery cardio, we have this aspect of performance covered. You will see that there is significantly less emphasis placed on conditioning and cardio because I have really ramped up your heavy and intense lifting, which is absolutely the best form of “fat loss” there is. Stick with the program as written for the first phase, and assess how your recovery is moving into each additional phase. If you have questions about implementing additional targeted cardio activity email me and we can customize it. The last thing I want you doing is stressing over the minute details of cardio for the next 12-weeks. So if you don’t have access to an AirDyne bike, or a treadmill, no sweat. The focus will stay on the programmed intervals, durations, set/rep/rest schemes and specific days of execution for ANY cardiovascular activity you choose. Through the beta-testing process of this program, I’ve had clients use the Prowler Sled, walk with weighted vests and pretty much every other type of “cardio” activity there is. The key is to get to the heart rate zones, as the cardio and conditioning in this level of the FHT program is very dependent on systemic adaptation, not so much isolation of the “type” of cardio you are doing to achieve a specific heart rate zone or heart rate variability. So that means you have permission to customize the cardio and conditioning to your liking, your specific equipment and of course, your schedule. Enjoy the freedom in this aspect of the training as the strength and hypertrophy training is a non-negotiable.

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SECTION 2: THE FHT LEVEL 2 METHODS - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  This program features some of the exact methods that I have perfected over the years and even published articles about in some of the most prestigious online and print publications in the health and fitness industry. Every method has a story, so here are some of the most prominent features of the FHT Level 2 program and click through links for you to read up on articles I have published on these subjects over the years. So again, before we start getting into the actual programming, I want to give you a little more detail and background information on these methods so you can know the “why” behind the movements, techniques and training emphases before you get in and start crushing these workouts. Feel free to refer back to this section at any time, especially if you see one of these methods pop up in your training program for a current phase! Just to note, these will look very familiar to the original FHT methods as I have continued to utilize the best of the best in programming techniques.

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FEATURING METHODS AND ARTICLE REFERENCES I have hand-picked the top 15 methods that I have based the Functional Hypertrophy Training Level 2 program off of, and have written a quick synopsis of what the methods are, how they are used, and what you can expect from them. Also, at the end of each section, I have featured an article of mine that I have published on each of these subjects just in case you are intrigued and want to do a little more reading and background work before starting the program. As always, for more information and to get access to a complete list of published articles, head over to my website​ DrJohnRusin.com​ ​ for even more educational resources, including our free newsletter and downloadable E-Book, “The 6-Phase Dynamic Warm Up” which you will be using throughout this program to prepare for training.

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RAMP UP SETS One of the best ways to prime the neuromuscular system to optimally perform, but also to add some lighter, less joint-stressful volume to your major lifts, is by incorporating strategic ramp up sets into each and every movement of a training day. As you will see, ramp up sets are a huge part of the FHT program, and are pretty simple to execute. Simply put, we are going to start off light and work through a few ramp up sets that are clearly prescribed for you, increasing weight little by little until you hit your top end weight, at which point you will start into your working sets. For instance, if you have 3x10@30 ramp up sets followed by 3x10@30 working sets for a movement of which you can complete 10 perfect reps with 100 pounds, this would be what the scheme looks like: Ramp Up Set 1 – 3x10@30 with 50 pounds Ramp Up Set 2 – 3x10@30 with 65 pounds Ramp UP Set 3 – 3x10@30 with 85 pounds Working Sets 1-3 – 3x10@30 with 100 pounds This does not have to be based on percentages, but rather I want you to feel out the weights workout to workout. Assess where you are at and get a challenging load for your working sets that ensure you get all your reps, but is a challenge to do so. It’s important to remember that for bodyweight movements, the ramp up sets will be programmed with fewer REPS for each set, ramping up the number of reps over the ramp up schemes to get to the top end amount of reps for working sets. The physioball hamstring curl for example may look like three ramp up sets of 5, 8, 12 reps then 3x15 for working sets. Read up on this article, as it’s quite an important feature of the program.

Article Reference​ :​ “The Most Intelligent Way To Warm Up” via Testosterone Nation ​

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DYNAMIC WARM UP No program is complete without the adherence to a quick and efficient dynamic warm-up to prep the body for performance. The key here is to increase local blood flow, activate the musculature and get the heart rate up just a little before we get into our first movement. I have had a huge amount of success with this specific warm-up, which you will all be doing before every single training day in the FHT program. If you are feeling up for it, do this dynamic warm up a second time before your recovery drills later on in the day to enhance active recovery. The new FHT Level 2 Program features three separate dynamic warm up routines for each type of training focus. The lower body dynamic warm up routine will of course be matched with the lower body days. The upper body dynamic warm up will match the upper body push and pull days. And if you are in need of more of an emphasis on postural restoration, I have a specific dynamic warm up you can use for any day in this program.

Article Reference​ :​ “The Secrets To Pain-Free Hypertrophy Training” via Breaking Muscle ​ Article Reference​ :​ “The Perfect 6-Minute Warm Up”

HANDS-ON SMR TECHNIQUES The use of Hands-On SMR Techniques is one of the most original methods that we utilize at John Rusin Fitness Systems. To the best of my knowledge, I am the only coach and practitioner who is teaching and prescribing hands-on manual therapies to his clients and athletes on program. This method was developed five years ago out of absolute necessity, and has grown ever since. Yes, the techniques are a challenge to become proficient at, but over time your skill set will grow and you will literally become your own physical therapist, with the ability to treat your own body with your two hands.

Article Reference​ :​ “Do-It Yourself Myofascial Release” via Testosterone Nation ​

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INTRA-SET STRETCHING Some say static stretching is dead, and I partially agree. Sure, static stretching before a big training day is less than ideal, but there are still some serious gains to be had out of static stretching (that is, if you know when and how to strategically implement it). Intra-set stretching is a pretty painful way to elicit muscle growth on top of a working set, but also a great way to bulletproof your mobility and enhance flexibility under some serious loading. As you will see, some of the big movements in our program will be accompanied by intra-set stretches. The premise here is to challenge the muscles under loading in a set, and go directly into stretching those muscles deeply while they are full of blood and tightened by the set that was just completed. This technique isn’t for the faint of heart, but trust me, the results are worth the pain, especially when you can decrease the time you spend stretching and foam rolling away from the gym just to keep your mobility and flexibility up throughout this program.

Article Reference​ :​ “Use Intra-Set Stretching To Trigger Muscle Growth” via Testosterone Nation ​

ACCENTUATED ECCENTRICS The eccentric portion of a movement is the strongest and most underrated portion of a lift that can enhance muscle gain and mobility benefits when used correctly. Placing direct emphasis on increasing the amount of time that we spend in the eccentric portion of a lift at very specific times in this program will again elicit some great anabolic hormonal cascades, but also do a world of good for maintaining mobility in some of the most notoriously tight spots in the body. The other great thing about accentuated eccentrics is its ability to quickly and effectively clean up some faulty movement patterns. Simply put, you are giving the body more time to respond to differing joint positions, thus letting your body do the work when it comes to optimally positioning the spine, joints and other structures involved in a movement.

Article Reference​ :​ “Stretching is Dead: A Better Method” via Testosterone Nation ​

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CARDIO FOR STRONG PEOPLE Ah, the age-old cardio question. There is absolutely a place and time for cardiovascular endurance training, and is an important aspect of any well-rounded performance and physique focused training program. Many times, athletes forget that “getting your cardio in” doesn’t always need to be slaving away on the treadmill or cardio deck. There are other more effective methods to train the cardiovascular system in conjunction with the musculoskeletal system that will yield far greater results than moderate intensity steady state cardio. In this program, we will be implementing sprints, loaded carries, low intensity walking, heart rate ramps with big compound movements, and of course, metabolic intensity inside of some pretty brutal working sets. Notice that I have placed quick hitting cardio sessions on the tail end of big training days. Adhere to the program on these, and notice that some of these days are distinguished with an “Optional” label, meaning, if you have nothing left in the tank for that day, skip that session all together. We want the top priority to be crushing the iron, and pushing yourself to the absolute brink of your physical and mental limits. If you can do that, and still work in some of these optional workouts, great. If not, make it a point to strive for these over the course of the next 12-weeks.

Article Reference​ :​ “Cardio For Strong People” via Testosterone Nation ​

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PAIN-FREE LUNGING When it comes to putting some increased emphasis on leg development, while sparing the shearing forces through the spine in the process, the single leg variations of the lunge are my go-to movements. That being said, the forward lunge is one of the most commonly butchered movements in the gym. We will be focusing on the reverse lunge, and also variations of the split squat in this program to ensure you are getting the best bang for your training buck every single time one of these movements is programmed. Though the forward and reverse lunges look very similar, aside from the direction of movement, there is actually a pretty important biomechanical difference between these exercises. Check out the article below and the videos embedded to find out more about the correct torso angle to use to spare your lower back and knees, while training passionately with no holds barred.

Article Reference​ :​ “Pain-Free Lunging: The Forward vs. Reverse Lunge” via DrJohnRusin.com ​

POSTURAL RESTORATION Most of us training on the FHT programs live in a highly Westernized society where we spend increased hours on our computers, cell phones, and sitting at desks. Yes, this is a hard habit to break as many of us make a living in these positions, but that means that we have to work harder in the gym and in our daily movement practice to remediate this forward bent posture. We are placing a huge emphasis on shoulder and back development in this program to counteract the effects of slouching and chronic forward and protracted shoulders. Some of the shoulder and back training will reflect this. Also, our dynamic warm-up is centered on training posture, and keeping it moving in the right direction throughout the next 12-weeks. So just when you are thinking about dropping the warm-up, I’ll warn you that if you are an office worker, this warm-up will be your best friend!

Article Reference​ :​ “The Posture Cure” via Testosterone Nation ​

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TENSION FOCUSED ANTI-CORE TRAINING Let’s get this question answered before you even ask. No, there will not be any direct spinal flexion core training included in this training program. There may be a place and a time for crunches and sit-ups, but this is largely taking a back seat to big, heavy compound movements. What we will be focusing on is training the core from a tensional and neuromuscular recruitment standpoint. Chiseling out your midsection has nothing to do with direct core training, but rather has everything to do with your nutritional habits in the kitchen. Be sure to review our nutrition section coming up. In terms of function, the core is really an anti set of muscles, with the primary action of limiting deviation from a central and neutral position at the spine, hips and shoulders. Our core training will be scattered throughout this program and will train the core as a unit. From pallof presses to RKC Planks, this anti-core training will have you linking up body segments and enhancing your big lifts. For those of you who follow my articles on Testosterone Nation, you most likely read my article about quick and effective core training finishers, and maybe even gave it a try. You will be completing “The Pillar Killer” multiples times throughout this program, so get ready to challenge yourself!

Article Reference​ :​ “The 4 Dumbest Ab Exercises” via Testosterone Nation ​

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BLOOD FLOW RESTRICTION When it comes to the latest science behind strength and hypertrophy training, one of the most novel methods is Blood Flow Restriction (BFR) training. Using cuffs, wraps or bands, we will be occluding the active musculature before sets start, doing loads of pump work with the cuffs on to elicit a huge pump, and finally taking the cuffs of after all the sets are done. This is a new method, so be sure to read up on this, as we will be using BFR for your arm training throughout the program. From a scientific standpoint, check out the article below. From a practical standpoint, we are really going for the biggest pump of your lift, and keeping working weights very light and the set and rep schemes very high to achieve the so-called pump. This has been shown to be easier on the joints, and devastatingly effective for local muscle growth in the upper and lower extremities.

Article Reference​ :​ “The Science Behind Blood Flow Restriction Training” via DrJohnRusin.com ​

SHOULDER JOINT CENTRATION One of the very first skills I teach my clients in person and online is how to position and stabilize the shoulders and hips centrally to create a huge amount of stability that sets us up for great success when the big lifts are implemented. I have termed this the “synergistic spiral effect” as you will be spiral loading these joints to place them perfectly in alignment. This not only produces epic strength performances under the bar, but also will keep you away from injuries in the process. I have two articles for you to review down here. The first one is an article I wrote for Testosterone Nation where I have custom videos showing the spiral effect of the lower extremities and upper extremities. The second is a little more in depth look at the shoulder specifically.

Article Reference​ :​ “The 4 Most Common Injuries For Lifters” via Testosterone Nation ​ Article Reference​ :​ “Shoulder Packing and Centration” via DrJohnRusin.com ​

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DIRECT POSTERIOR CHAIN PRIMER SETS As you will see in the program, I have strategically ordered every single movement into this program. I sometimes get the question, “Can I do the movements in any order?” The answer is simply no. I have placed all exercises strategically into a specific order to feed off of one another, to synergize and create the ultimate effect in training. One of the most notable ordering schemes I use is called “primer sets”, which describes the first movement of every training day. We will use these primers to train musculature that adds stability and function first, before any of the bigger more complex or explosive movements to come. This method helps keep you healthy and feeling great during your big movements, and also majors in posterior chain development, which is usually an aspect of an athlete’s body that needs some focus and remediation.

Article Reference​ :​ “The Secrets To Pain-Free Hypertrophy Training” via Breaking Muscle ​

OPTIMIZING SQUAT DEPTH AND POSITION The squat is responsible for a huge amount of loaded work in the Functional Hypertrophy Training program, and for good reason. The squat has been called the king of all lower body exercises, and is one of the six foundational movement patterns that we will dominate in this program. Before you jump into the squat rack, do yourself a favor and figure out exactly what foot position, knee position, bar position, squat depth and variation of the squat works best for you. How are you going to do that? Go through this squatting algorithm I use with every one of my clients in office, and have had published on Testosterone Nation. The link is below. Also, if you are unsure of your bar position, hand position or just shoulder positioning in general on the squat, check out the second article I have referenced in this section, as it will bring you through some great self-diagnostic tests and determine exactly where you should be for optimal long term success!

Article Reference​ :​ “Squat Depth: The Final Answer” via Testosterone Nation ​ Article Reference​ :​ “Squatter’s Shoulder: The Cause & Cure” via Testosterone Nation ​

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LOADED CARRIES We are going to be placing an emphasis on heavy loaded carries throughout the three phases of this program, and for good reason. Building foundational strength through the shoulders, core and hip complex is necessary when your goal is long-term function, and short-term strength and hypertrophy. To define loaded carries, it’s any exercise that places loads in your hands and has you walk while stabilizing those loads. These are pretty tough, as you will see with some of the variations I have programmed, both from a muscular and metabolic standpoint. That is why I have predominantly placed the loaded carry variations into the finisher portion of training days.

Article Reference​ :​ “How To Lift Forever: 5 Mandatory Exercises” via Testosterone Nation ​

LOADED VERTICAL PULLING Last, but not least, the inclusion of vertical pulling variations like the “pull-up” and “chin-up” will be strategically used in the Functional Hypertrophy Training program to develop a big, functional backside. If you are strong enough, I want you progressing by hanging some weight from your body and getting your reps in with increased load. If you are working up to completing a bodyweight pull up, you will have banded assistance placed around your knee to help you out and develop some strength. Either way you go, we will be manipulating hand positions, tempos and tension throughout this program to elicit a huge training response that will provide a novel training effect from the simplest of variation.

Article Reference​ :​ “Stop Sucking At Pull Ups” via Testosterone Nation ​

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SECTION 3: THE NUTRITION - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  This again is the same successful nutritional guide and setup that you have used previously in the original FHT. It should be mentioned that nutrition should be reassessed each phase when your body composition changes. Keep it fresh! And here is the review from the previous program in regards to nutrition: It is imperative that you do not overlook the importance of matching your nutritional program with the needs of your training program. One without the other, or training that is not in alignment with nutrition causes stagnation and frustration. You won’t have to worry about that on the Functional Hypertrophy Training program, as I have your calories and macros covered to lay down a foundation of nutrition that coincides with your performance and training goals.

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It is imperative that you do not overlook the importance of matching your nutritional program with the needs of your training program. 18

OPTIMIZING NUTRITION No program is complete without the focus on matching nutrition strategies with the training methods we have already reviewed. You know what they say; you cannot out train a bad diet! During this Functional Hypertrophy Training Level 2 Program, we are going to work to optimize your daily nutritional intakes to not only expedite your muscle gain and fat loss, but also enhance your recovery and earning the right to train up to seven days a week if that’s your goal! I know the training plan is much sexier and more exciting than the nutrition, but trust me, there needs to be a huge emphasis placed on what is going into your body if you want to maximize your results. Bear with me through a few key equations and calculations here. These will clearly define your intentions; either as primary fat-loss or primary muscle gains, and gives you a simple and sustainable program to work off of to supplement your training routine perfectly! We’ll go step-by-step here to be sure we accurately determine your macronutrient intakes based on your training.

#1 Calculate Your Current Basal Metabolic Rate (BMR)  Basal Metabolic Rate​ is the amount of energy expressed in calories that a person needs to keep the body functioning at rest. Some of those processes are breathing, blood circulation, controlling body temperature, cell growth, brain and nerve function, and contraction of muscles. Alright, time to get your pen and pencil out and get down with some math! Not really, there is a super easy and convenient way to do these calculations and save your brainpower for training later on this week, as you’re going to need it! Males: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) + 5 Women: (10 x weight in kg) + (6.25 x height in cm) - (4.92 x age) – 161 And the online calculator as promised below! Online Calculator Link Be sure to record that number as your current Basal Metabolic Rate (BMR)! *BMR Calories

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#2 Determine Your Daily Activity  We will be using the chart below to take a look at your current activity level under your new Functional Hypertrophy Training program. For example, if you are only able to complete the three mandatory workouts per week and are a dude, you will be using the activity multiplier of 2. If you have proved your recovery abilities and earned the right to train six days a week and are a male, you’d be using the activity multiplying number 4. Make sense? Training Days

Female

Male

Minimum 3 Days/Week Training

1.5

2

4 Days/Week Training

2

3

5-6+ Days/Week Training

3

4

So once you determine your activity level for the week (or month if you train the same number of days each week during a phase), you take your activity multiplier that you just figured out and multiply it by your current body weight in pounds. For example, I am a male and am currently scheduled to train seven days per week this month (I know, right!?) so I would take my activity multiplier of 4 and multiply that by my current body weight of 185 pounds. Looks something like this: 4x185(lbs) = 740 *Activity calories So the number you calculated needs to be added to your BMR that you calculated in the first step to determine your estimated maintenance in calories. This will look like adding your BMR calories to your activity calories to determine your new maintenance. At this caloric intake, you should not gain, nor lose bodyweight. But since that’s not a goal, here’s how to take it to the next level! Time to determine your goals!!

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#3 Determine a Primary Goal – Fat­Loss or Muscle Gain  It’s time to determine whether your primary goal is fat-loss or muscle gain. I know this can be a tough decision as the perfect scenario would allow for both fat-loss AND hypertrophy to happen at the same time. Let me tell you, both CAN be achieved simultaneously under this program, but all the other variables such as sleep, hydration, stress, recovery, along with the training execution and strict adherence to your dietary recommendations must be on point. There’s a reason why 99.9% of people fail to achieve the holy grail of body recomposition. As I am a huge advocate for sustainable muscle hypertrophy while staying very lean in the process, and also sustainable fat-loss without having your lean muscle mass suffer through harsh cutting phases and strategies, you will be moving very little above and below your estimated maintenance caloric intakes. Anything worth doing is worth doing for the long run. The more time you allow for change, the more sustainable that change will be. All this being said, let’s break down the two body recomposition goals and how to manipulate off of your daily maintenance numbers previously calculated. If you find yourself with the primary goal of FAT-LOSS, you will be subtracting 300 calories from your estimated daily caloric intake that was previously calculated. At this rate, we will be able to target direct fat-loss at approximately 2 pounds per month (that’s a lot of fat!!) and still prioritize the maintenance and growth of muscle mass that will yield a higher benefit for longevity of fat-loss over time. This is an important point! Slow and steady changes with the prioritization of lean mass are the key to a life of leanness. For those of you with goals to add lean muscle mass as a top priority, you will be adding 300 calories per day on top of your estimated daily maintenance. This will shift your body to start generating lean mass at an increased rate, with a goal of gaining 5-9 pounds of muscle throughout the 12-weeks. To the same point as the fat-loss recommendations, when looking to increase hypertrophy, it’s pivotal that you don’t go crazy and end up taking in too much of a surplus of calories per day. This will lead to increased fat storing and leave you gaining muscular size, but also body fat in the process. It should be noted that caloric intake is, and will always remain, king of body recomposition efforts. No matter if you are shooting to lose fat or gain muscle, you must have the correct amount 21

of total calories coming into your body based on your goals. This is a foundational principle that faddist nutritional programs overshadow many times. Just remember, calories matter, and just may be the single most important aspect of your nutrition that will lead you to attaining your goals. Now that we have our daily caloric intake, we will get a little more detailed in how we are going to break down what types of food you are eating, including your macronutrient breakdowns.

#4 Match Your Macronutrient Breakdown with Your Goal  We’ve determined the daily caloric intake in steps 1-3 above, so now it’s time to match your strategic macronutrient breakdown with the goal that you’ve determined from section three above. Macronutrient:​ Carbohydrates, Proteins and Fats Here’s how to determine the amount of protein, carbohydrates and fats you will consumer per day based on your goal of Fat-Loss or Muscle Gain. Simply multiply your daily calorie intake from #3 above by the percentages of each macronutrient below: Muscle Gain Fats 22% Carbs 43% Protein 35% Fat-Loss Fats 35% Carbs 25% Protein 40% There you have it, your custom-built nutrition program down to your exact macronutrient breakdown, caloric intake and individualized basal metabolic rate that will fit into your training perfectly to produce optimal results. Keep in mind that as your body changes, you can absolutely go back through steps 1-4 to determine your most accurate and up-to-date nutritional intakes throughout the program. In order to stay sane, I recommend doing this breakdown in every phase of the program, no more, no less. So every four weeks, not only will your training change up, but you will also evolve your nutrition intakes to keep up with your training requisites!

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SOME CLOSING NUTRITIONAL RECOMMENDATIONS What I’ve seen over my career is that sound nutritional programs that are perfectly matched with the challenges of performance and training are built largely on easy daily habits. Find what works for you, whether it be a quick and easy breakfast that you can count on every single morning no matter what else is happening in your household, or having a go-to meal on the road that you can quickly determine the contents of. It’s all about the knowledge of what’s going into your body, and keeping track of everything. We wouldn’t get into the squat rack with random plates on the sides of the bar, would we? Nutrition should be no different. I highly recommend that you use phase 2.1 of the Functional Hypertrophy Training Level 2 Program to count your calories, as unsexy as that sounds. Counting, measuring and getting into habits are the best way to create consistency. No, you don’t have to do this forever, but let me tell you, for a majority of clients I work with, figuring out the amounts and nutritional makeup of what’s actually going into your body is usually a humbling experience. Having the mindset of fueling your body like an athlete, and not the hated “dieting” mentality, will do you some good both mentally and physically. Want to have an epic workout under the bar? You better be fueling your workouts correctly, placing priority on the pre-peri-post workout windows and getting in your nutrition at the most advantageous times. Everyone is an individual, and will respond to different foods, programming and overall nutritional outlooks. But what doesn’t change is the inability to cheat total calories, and largely the amount of each macronutrient you are taking in on a daily basis. That is why we are focusing on these foundational aspects of nutrition, and letting you figure out what works for your body and your lifestyle as you go through this 12-week process.

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EXCLUSIVE OFFER FOR JRx CUSTOMIZED NUTRITION We are currently running a nutrition special for any FHT Level 1 & 2 members. I will design a custom program just for you for just $99. I will be doing an in depth intake on your current nutritional habits and needs, and programming every detail of your intakes to coincide with the FHT program down to food choices, amounts and timing. Our normal nutrition monthly programs run $300 per month with a four month minimum so take advantage of the deal while we are still running it! For questions and inquiries on how to take the next step and upgrade to a completely customized nutrition program for yourself, feel free to email Lindsay Bloom directly: [email protected]​ .

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SECTION 4: TRAINING PREPARATION - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  THE DYNAMIC WARM-UP I have put a lot of time into revamping the dynamic warm up sequence for FHT Level 2, and you will see that as you now have THREE dynamic warm ups to use throughout the next 12-weeks and beyond. The first warm up will be used for leg days. The second for upper body days. Last but not least, if your posture is something that really holds you back and you want to put a special focus on it, there is a specific postural dynamic warm up. And of course, the new warm ups are programming according to my latest 6-Phase Dynamic Warm Up Sequence.

THE DYNAMIC COOL DOWN For many of us, when an epic workout comes to an end and you dominated every single set, it’s time for us to get up and out of the gym as quickly as possible. Yes, I understand everyone has 25

limited time when it comes to training and daily activities, but if you find just five additional minutes after a training day to get in some remedial work, it will really pay off in time. Here are some methods that you can play around with in your post-workout window to start the recovery process right away. -Dynamic Stretching -Foam Rolling -Hands-On SMR Techniques -Deep Diaphragmatic Breathing Place an emphasis on one of these methods above for a phase at a time and determine the success of your post-workout practice. For more recovery methods, check out these articles:

Article Reference​ :​ “The 4 Best Recovery Method You Aren’t Using” via Testosterone Nation ​ Article Reference​ :​ “The 4 Most Useless Rehab Methods” via Testosterone Nation ​

SECONDARY POSTURAL AND SYSTEMIC RECOVERY After you leave the gym, if you are feeling like you have another 15 minutes or so to devote to your body and it’s recovery, I have programmed a secondary recovery sequence for you to go through at home. Using some simple soft-tissue techniques, dynamic stretches and Hands-On SMR techniques, this program will expedite your recovery process and keep you fresh for your big training sessions. I recommend using this program for a minimum of once a day, especially on “off” days. I prefer it done at night, as a pre-sleep routine to tap into your rest and recovery based parasympathetic nervous system. Move through each of these exercises at your own pace, and focus on your intention of recovery. Check out the full program below in Section 5 – The Training Program.

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SECTION 5: THE TRAINING PROGRAM - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -  SCHEDULING YOUR TRAINING DAYS Based on your schedule, you will place up to six training days into each week in the Functional Hypertrophy Training program. You can absolutely vary your “OFF” days, but I highly recommend keeping the order of these training days the same, as they feed off of each other and ensure optimal recovery between workouts. If you have six days a week available to train, here is the ultimate schedule you should be following: DAY 1- Lower Body Strength DAY 2- Push Strength DAY 3- Pull Strength DAY 4- Lower Body Hypertrophy DAY 5- Push Hypertrophy DAY 6- Pull Hypertrophy 27

DAY 7- OFF If you have five days available to you in your training week… DAY 1- Lower Body Strength DAY 2- Push Strength DAY 3- Pull Strength DAY 4- OFF DAY 5- Lower Body Hypertrophy DAY 6- Push or Pull Hypertrophy DAY 7- OFF

If you have four days available to you in your training week, I want you to absolutely prioritize the lower body strength, push emphasis strength and pull emphasis strength days, as these are mandatory. From there, I want you to determine whether you want to complete a second lower body session on the tail end of the week, or would your goals be better suited to get in one last upper body training session to round out the week. This determination should be based on you, your goals, and your recovery, but needs to stay consistent for at least a phase at a time. For example, if you determine your lower body to be your focus on the secondary hypertrophy day, be sure to complete lower body hypertrophy days for four consecutive weeks in phase 2.1. You can vary your focus in phase 2.2 if need be. Here is an example schedule for a four day a week FHT Level 2 program setup, but keep in mind, as long as the workout order is kept consistent, you can mix and match days at your convenience: DAY 1- Lower Body Strength DAY 2- Push Strength DAY 3- OFF DAY 4- Pull Strength DAY 5- OFF DAY 6- Legs / Push / Pull Hypertrophy DAY 7- OFF Finally, if you have three days available to you for training, you will be completing the foundational strength training sessions only. Here’s what that schedule will look like, as I want you to have at least a day of rest between sessions: 28

DAY 1- Lower Body Strength DAY 2- OFF DAY 3- Push Strength DAY 4- OFF DAY 5- Pull Strength DAY 6- OFF DAY 7- OFF I don’t want to make this schedule look too intimidating, but getting a good idea of the commitment will set you up for success moving forward in this program. No matter the number of days you choose to train, the biggest focus is on execution and intention when you hit the gym. As you will see, we will be manipulating your nutrition based on your training days, so if you are down at three training days a week, you can expect the same notable results as the person who will be training the maximum of five days.

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DETAILS OF TRAINING NOTES AND EXERCISES This is basic, but needs to be covered. This is how to read your programming so your execution is on point and you are not missing any of the important aspects of programming that will ultimately make the biggest difference in your results down the road. All exercises are defined as SETS x REPS @ REST. Pay close attention to all the coaching notes, as the rhythm, tempo and little execution cues are detailed right in there for you to focus on during every single exercise in the program. Results are driven by acute details. It’s safe to say that a bench press isn’t just a bench press. We must have the focus and knowledge of exactly how we are going to execute that movement so we can get the very most out of our investment in training. If you want to learn more about the methods that you have just used in FHT Level 1 and will continue to use in Level 2 , see the links below the exercises and movements in the programming below. Each movement will have a custom video that you can click through to for your movement competency along with the coaching notes!

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PRE-TRAINING LOWER BODY DYNAMIC WARM UP 1. Foam Rolling - Quadriceps

Ramp Up Sets: ​ None Working Sets​ : 1x20 seconds per side Coaching Notes​ : Set up on the roller and target the front of the thighs, working from the middle of the quads to the lateral side of the quads. This will hit most commonly dysfunctional tissues of the rectus femoris and the vastus lateralis. Video: ​ Foam Rolling Quadriceps 2. Half Kneeling Hip Flexor Dynamic Oscillatory Stretch

Ramp Up Sets: ​ None Working Sets​ : 1x30 seconds per side Coaching Notes​ : With the rear foot elevated and the spine and pelvis braced, oscillate on and off of an end range stretch to target the hip flexors and hip joint in a smooth and coordinated fashion. Video: ​ Half Kneeling Hip Flexor Dynamic Stretch 3. Quadruped Bird Dog

Ramp Up Sets: ​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : On all fours, you will be slow and deliberately reaching the arm and opposite leg out into extension, holding for a few seconds with a non-compensated spinal position, and returning to neutral. Video: ​ Quadruped Bird Dog

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4. Single Leg Heel Elevated Glute Bridge

Ramp Up Sets:​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : With one heel up on an elevated surface such as a weight bench, drive your heel into the bench and hips up in the air, focusing on the quality of the glute contraction. Hold for a second and control down. Video:​ Single Leg Heel Elevated Glute Bridge ​ 5. Alternating Forward Lunge w/ Overhead Reach

Ramp Up Sets:​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : Lunge smoothly down and maintain the bottom position while reaching both hands up overhead and extending at the spine. Alternate sides. Video: ​ Alternating Forward Lunge w/ Overhead Reach 6. Vertical Jump

Ramp Up Sets:​ None Working Sets​ : 2x3@30sec Coaching Notes​ : Jump maximally for three single reps per set. Compose yourself between each rep to ensure full effort and maximal power production. You will complete a second set 30 seconds later just the same. Video:​ Vertical Jump ​

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PRE-TRAINING UPPER BODY DYNAMIC WARM UP 1. Foam Rolling- Chest

Ramp Up Sets: ​ None Working Sets​ : 1x20 seconds per side Coaching Notes​ : Hit the front of your chest with a foam roller at a 45 degree angle to your body. Oscillate on and off of the pectoralis major and ensure that your body is in a great position at all the other joints. Video: ​ Foam Rolling Chest 2. Standing Single Arm Pec Dynamic Stretch

Ramp Up Sets: ​ None Working Sets​ : 1x20 seconds per side Coaching Notes​ : Stagger your stance and place one arm up on a surface such as a wall. The arm should be elevated up to approximately 120 degrees, just above parallel with the floor. Directing the movement with your hips, move in and out of an end range stretch. Video:​ Standing Single Arm Pec Dynamic Stretch ​ 3. Sidelying Thoracic Spine Rotation w/ Arm Sweep

Ramp Up Sets: ​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : In a side lying position with your leg placed up on the foam roller, control a smooth contraction of your hand traveling around your body while extending and rotating through the thoracic spine and shoulder girdle simultaneously. Video:​ Sidelying Thoracic Spine Rotation w/ Arm Sweep ​

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4. Standing Explosive Band Press

Ramp Up Sets:​ None Working Sets​ : 2x5@15sec Coaching Notes​ : Split your stance and get a band under your arms on both sides. With your palms facing down, drive your hands out and press explosively against the band. We want strong and quick contractions here to activate the rotator cuff and prime movers of the shoulder. Video:​ Standing Explosive Band Press ​ 5. Bodyweight/Banded Push Up

Ramp Up Sets:​ None Working Sets​ : 2x5@15sec Coaching Notes​ : Plain and simple, but with perfect form. Ensure you have a strong full body contraction and press up explosively. If you want to add some resistance, place a band around your back. Video:​ Bodyweight/Banded Push Up ​ 6. Seal Jack

Ramp Up Sets:​ None Working Sets​ : 2x5@15sec Coaching Notes​ : Get twitchy with this, as we are using it to activate the central nervous system. Faster and more explosive the better, so get after it! Video: ​ Seal Jack

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PRE-TRAINING POSTURAL RESTORATION DYNAMIC WARM UP 1. Foam Rolling- Thoracic Spine

Ramp Up Sets: ​ None Working Sets​ : 1x20 seconds per side Coaching Notes​ : Place the foam roller in your mid back and extend over the roller, creating an extension moment at segments of the thoracic spine. Incorporate deep breathing techniques throughout the movement. Video:​ Foaming Rolling Thoracic Spine ​ 2. Standing Lat Hip Hinge Dynamic Stretch

Ramp Up Sets: ​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : Grasp the rack or a wall and hip hinge back with a deep breath on the end range stretch. Ensure that you are feeling the stretch in your lats, and leading the movement with the hips. Video:​ Standing Lat Hip Hinge Dynamic Stretch ​ 3. Quadruped Lumbar Locked Thoracic Spine Rotation

Ramp Up Sets: ​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : Bring your butt back to your heels and lock the lumbar spine into a semi-flexed position. Place your hand on your head and rotate out with the shoulder and thoracic spine one side at a time in non-alternating fashion. Video:​ Quadruped Lumbar Locked Thoracic Spine Rotation ​

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4. Banded Face Pull

Ramp Up Sets:​ None Working Sets​ : 1x10 reps per side Coaching Notes​ : This is a staple movement for shoulder health. Place a band shoulder height and pull both hands with palms down straight to your face, driving your elbows back and bringing the shoulder blades together. The more tension the better. Video: ​ Banded Face Pull 5. Bodyweight Squat w/ Hands on Head

Ramp Up Sets:​ None Working Sets​ : 1x 10 reps per side Coaching Notes​ : Good depth on the squat with the hands on your head in a “prisoner” position. Ensure that you keep a chest up position. Video:​ Bodyweight Squat w/ Hands on Head ​ 6. Triple Extension Med Ball Slam

Ramp Up Sets:​ None Working Sets​ : 2x5@15sec Coaching Notes​ : Drive the ball down into the floor. The extension phase of the movement is the most important. Bring everything up, extending the ankles, knees, hips, spine and shoulder simultaneously. This will really transfer nicely into power. Video:​ Triple Extension Med Ball Slam ​

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OPTIONAL POST-TRAINING RECOVERY 1A. Foam Roller- Quads Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ We are going to roll one front side of the upper leg at a time here hitting the quads with some SMR. I like to break the quad up into three portions, a lower, middle and upper. Concentrate on one of these regions at a time. You can also move the roller to the outside of the quads, right down the middle of the leg, and the inside to hit the different heads of this group of muscles. Small oscillations here when you find a point that you want to work on, no pizza dough rolling. That goes for any foam rolling that you will be doing in this program. Video:​ Foam Roller Quad ​ 1B. Half Kneeling Hip Flexor Dynamics Ramp Up Sets: None Working Sets: 2x10@0 Coaching Notes: ​ The hip flexor quality and length holds the key to many hip and knee dysfunctions, so we are getting some extra work in here. Get into a 90-90 kneeling position with perfect alignment of the pelvis, some activation at the core, and squeezing your glute on the backside leg. Stay here and place your hands on the front knee. From this position, you should be feeling a huge amount of stretch right down the front of your leg. Add a tiny bit of an oscillation on and off to emphasize this movement and make it more dynamic in nature. Video:​ Half Kneeling Hip Flexor Dynamics ​ 1C. Hands On SMR- Quads Ramp Up Sets: None Working Sets: 2x30sec@0

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Coaching Notes: ​ With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that a majority of the tone and tightness through the quadriceps group is held in the lateral head of the quads called the vastus lateralis. Find this muscle and start treating it yourself! Video:​ Hands On SMR Quad ​ 2A. Foam Roller- IT Band Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Spend some time up near the hip, and work your way down the lateral aspect of the upper leg. Work this movement with your hip fully extended, and when you get good, play with a little bit of flexion and extension at the knee to tension and loosen the ITB and surrounding structures. Video: ​ Foam Roller IT Band 2B. Standing Hip Abduction Ramp Up Sets: None Working Sets: 2x10@0 Coaching Notes: ​ Explode up and control slowly down. I want you to really stimulate a movement at the hips that is commonly neglected in bodybuilding style training. This is about activation, and less about huge ranges of motion. Keep it quick and maintain neutral alignment at the core and pelvis throughout the exercise. Video:​ Standing Hip Abduction ​ 2C. Hands On SMR- IT Band Ramp Up Sets: None Working Sets: 2x30sec@0 38

Coaching Notes: ​ With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will be most likely needing to treat directly lateral to the knee, where the tendons of the ITB are readily palpable. Video:​ Hands On SMR IT Band ​ 3A. Foam Roller- Hip Adductors Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ You will be positioning yourself prone on your stomach and bringing one hip up above 90 degrees to access the inside of your thigh where the adductors are located. You will have some sensitivity here so go lighter to start out with and work deeper as the time goes by. Don’t crush yourself here, as you have a ton of vasculature and nerves that make this region ultra sensitive. Video: ​ Foam Roller Hip Adductors 3B. Hip Adductor Dynamics Ramp Up Sets: None Working Sets: 2x10@0 Coaching Notes: ​ Master the hip hinge with this movement, as we will be honing a single leg hip hinge. Really try to dig your heel on the side where you have your leg extended into the ground and hinge over. The spine stays neutral at all times and use your arms to counteract your movement and keep nice balance and form throughout. Video: ​ Hip Adductor Dynamics 3C. Hands On SMR- Hip Adductor Ramp Up Sets: None Working Sets: 2x30sec@0 39

Coaching Notes: ​ With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will have access to the mid belly of most of the adductor musculature, so stay there when you are first starting on this method. As you get better, you can start to access deeper and deeper up into the groin region to get the smaller more intricate adductor structures. Video: ​ Hands On SMR Hip Adductor 4A. Foam Roller- Glutes Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Get the entire muscle; course it from the iliac crest, all the way down to the femoral attachments. You can hit this in a seated position on the roller, or if you want to go a bit deeper into the rotational group of the hip, cross one leg over the other and roll more acutely right in the mid-belly of the gluteus maximus. Video:​ Foam Roller Glute ​ 4B. Pigeon Pose Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Feel free to use an elevated surface to put your leg up onto, especially if the impingement is getting painful at end range. I want a neutral spine here, as this is athletic stretching, not yoga. Neutral spine and pelvic positions are what make these movements more transferrable to our lifts and daily performances than the average static stretch. Video: ​ Pigeon Pose 4C. Hands On SMR- Glutes Ramp Up Sets: None 40

Working Sets: 2x30sec@0 Coaching Notes: ​ With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that a majority of your work will be on the lateral side of your hip where the glutes attach to the femur. Video:​ Hands On SMR Glute ​ 5A. Foam Roller- Piriformis Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Get a little deeper on those hip rotators, in a similar position to the gluteal foam roll from above. This is usually a problem point for many people so spend some time on this, if you haven’t already in the tri-set above. Video: ​ Foam Roller Piriformis 5B. Supine Piriformis Stretch Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Simple supine piriformis stretch, hold for 30 seconds. Try to relax your body here and stretch the deep hip rotator group. This stretch is highly dependent on letting the bigger muscles relax so we can work deeper into the hip rotators underneath. Video: ​ Supine Piriformis 5C. Trigger Point Ball- Piriformis Ramp Up Sets: None Working Sets: 2x30sec@0

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Coaching Notes:​ This is going to look very much like the foam rolling of the piriformis that you did in the first exercise in this tri-set, but we are going to place a more acute emphasis on this muscle by using a smaller tool, the lacrosse ball. This is trigger point work; so once you hit your spot, stay there for 30 seconds for a few rounds per side. Video: ​ Trigger Point Ball SMR 6A. Foam Roller- Lateral Hip Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Get the lateral glutes on this one, mainly the gluteus medius where it comes in contact with a muscle on the lateral side of the hip called the tensor fascia lata (TFL). You will feel this one right away. Make sure YOU are rolling over the stationary roller here, and not the other way around. Video: ​ Foam Roller Lateral Hip 6B. World’s Greatest Stretch Ramp Up Sets: None Working Sets: 2x30sec@0 Coaching Notes: ​ Drop deep into the groin and glute on this one. I absolutely love this stretch, and there is a reason why it is becoming one of the most popular stretches in the world of high performance athletics. As best as you can, relax your front side and drive your front knee out to the side, placing a stretch through your hamstrings, glutes, adductors and quads. Video: ​ World’s Greatest Stretch 6C. Hands On SMR- Lateral Hip Ramp Up Sets: None Working Sets: 2x30sec@0 42

Coaching Notes: ​ With all of the Hands-On SMR Techniques, the video absolutely offers the best description of how to execute them perfectly. Go off the video for these, but keep in mind that you will be working right over the TFL as mentioned above. This comes in direct contact with the ITB, so if you have been previously diagnosed with “IT-Band Syndrome” this is a place that you will want to focus your self-treatments on. Video: ​ Hands On SMR Lateral Hip

PHASE 2.1 (4-Weeks) PHASE 2.1 OVERVIEW We are building volume this month, working on foundational strength and hypertrophy. This is the first phase of FHT Level 2 for a reason, as we want to master the skills and movements of this phase so we can transfer these skills into more volume and intensities in the next two phases. Much will look similar, with a few new tweaks, of course! While progressing through this first phase of FHT Level 2, always have in the back of your mind that you want to continue to load heavy in a linear fashion. So if you crush your sets and reps with great form, the next move is progression in your loads. Strive for adding some iron to all your big compound lifts this month and setting the stage for more volume to come in the second phase!

DAY 1- Lower Body Strength TOTAL SETS: LEGS 14 1. Physioball Hamstring Curl

Ramp Up Sets​ : 3x5/8/12@45 Working Sets​ : 3x15@45 Coaching Notes​ : We are using this hamstring curl variation as a primer movement to prepare for the heavier work to come. We are ramping here with less reps as this is a bodyweight movement, so do 5, then 8 then 12 for your ramps. Think of these sets as pump work that activates the hamstrings and glutes, and work hard on honing your mind-muscle connection. With your feet up on the ball, drive your hips up and heels back towards your body simultaneously to contract the 43

hamstrings and glutes together. Flex for a split second upon peak contraction and control the eccentric straightening of the legs out for a 2-second count. To pump as much blood into the active tissues in the most efficient way possible, keep constant tension through the hamstrings throughout all reps of a set.

Video:​ Physioball Hamstring Curl ​ 2. Barbell Box Squat

Ramp Up Sets​ :​ 4x5@60 ​ Working Sets​ :​ 3x5@75 ​ Coaching Notes​ : We are starting the week with the barbell back squat and loading it heavy with a weight that you can only move for five perfect reps. In the ramp up sets, make sure you are exploding the bar up as hard as you can to potentiate your CNS for the maximal loads coming. We are using slightly longer rest periods than you are used to because I want you to go HEAVY near your limits for five reps! Take some time and determine your optimal squat stance and depth, but generally you want to be in your most powerful stance and stay at parallel or slightly above. I do not want any butt winking happening here, so make sure to control that eccentric and drive up with a solid bracing strategy at the spine, rib cage and pelvis. Drive up and pause for a split second at the top, tensioning the glutes and posterior chain. Controlled chaos on these squats! Video:​ Barbell Box Squat ​ 3. Barbell Hip Thrust

Ramp Up Sets​ : 2x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : We are going to give your CNS a little break here and work on some heavy isolation work for the glutes. Set up on the bench and control a perfect contraction driving your hips up past neutral to put full tension through the posterior chain. Remember, more load doesn’t necessarily mean a stronger contraction. So take your ego out of this lift and ensure that you have a full and complete contraction of the glutes and are able to hold that peak contraction for a split second before controlling the plates back down to the floor. Think of these sets as an opportunity to build your backside, but also to mentally key in on the contraction quality at the glutes. For most 44

people, it is a volitional contraction that must be gained through heavy concentration, so do the mental work and get the most out of this movement.

Video:​ Barbell Hip Thrust ​ 4. Dumbbell Walking Alternating Lunge / Half Kneeling Hip Flexor Stretch

Ramp Up Sets​ : 1x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : This reads as 12 reps on each leg for a total of 24 steps per set. Before jumping into your sets of lunges, ensure that your lunge step is the perfect length and width so that as we load up this movement pattern over the next three months we have a strong foundation to work on. When in the bottom of the lunge, the hips, knees and ankles are at perfect 90 degree angles. This will evenly distribute the loads between the quadriceps and glutes/hamstrings, making it one of the most effective total lower body movement patterns in the world for building strength, muscle and functional stability. You will be alternating this movement, taking a step with the right, then coming through and taking a step with the left. Make sure you aren’t touching down between each step, but rather moving smoothly from one leg to the other under perfect control and coordination and doing it in a slow and controlled fashion. We want to maintain as much tension as possible. This type of execution is strategic to ensure we keep as much tension through the system as possible throughout the set. Load heavy and barely get that last step on each set with good form and technique. In that 60 second rest period, I want you to utilize intra-set stretching with a targeted quadriceps stretch for 30 seconds on each side. The half kneeling hip flexor stretch works well here as it is more passive in nature as opposed to the traditional grab your ankle quad stretch. Video:​ Walking Alternating Lunge ​ Video:​ Half Kneeling Hip Flexor Stretch ​ 5. Barbell Romanian Deadlift (RDL)

Ramp Up Sets​ : 2x8@75 Working Sets​ : 2x8@75 Coaching Notes​ : Our heavy hip hinge will be in the form of a barbell RDL. Using a slightly greater knee bent position as compared to the traditional deadlift or stiff legged dead lift, we are going to be 45

targeting the posterior chain under some heavy loads while also incorporating a stretching component into our training day as the last loaded movement. More knee bend means you’ll be able to load up heavier as you use the bigger hamstrings and gluteals to a greater extent here! Everyone will be a little different, but shoot for 30-40 degrees of knee flexion here throughout the movement. Use a 2-3 second eccentric contraction to stretch the hamstrings out at the bottom of the motion. Sit at the bottom in the fully stretched position for a split second and control the weight back up into a full locked out position at the hips and pelvis. The first move on the RDL should be driving your butt back as the weight descends tight to the front of your legs. This is a hip hinge foundational movement pattern, so the hips lead both the lowering and raising of the weights. Keep that in mind, and if you lose the ability to lead with the hips, you will take the muscular stress off the hamstrings and glutes, and put it on the lower back, which is never a good thing. If this happens, focus on your form and never overload to the point of form breakdown.

Video: ​ Barbell RDL 6. OPTIONAL – Kettlebell Swing Intervals

Ramp Up Sets​ : 1x10@30 Working Sets​ : 10x20@30 Coaching Notes​ : If you have a little more juice in your system after the strength heavy lower body training day, you will be going through a few rounds of kettlebell swings. Remember that you just smoked your system mechanically with the strength movements, so keep your loads a little lighter here and ensure that your hip hinge is on point and your spine is perfectly braced at all times. This is not a conditioning drill where you should break form. The swing is a means of generating an increased heart rate and target heart rate variability by using specific tissues that were trained in the movement session. With any conditioning, the goal is to minimize joint stress while maximizing metabolic demand. Keep that in mind as you go through! Video: ​ Kettlebell Swing

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DAY 2- Push Strength TOTAL SETS: CHEST 9 / SHOULDERS 13 1. Banded Shoulder Giant Set Warm Up

Ramp Up Sets​ : NONE Working Sets​ : 3x10 (per exercise) @60 Coaching Notes​ : You will be completing the banded over and back, banded face pull and banded pull apart for 10 reps a piece with minimal rest between movements in this warm up giant set. Between rounds, rest 60 seconds. The goal here is to lubricate the shoulders and get a nice pump before hitting the heavier loaded movements in the program. Video:​ Banded Shoulder Warm Up Giant Set ​ 2. Slight Incline Dumbbell Bench Press

Ramp Up Sets​ : 4x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : Raise the bench up about 15 degrees. Like last program, if you do not have an adjustable bench, use a plate or two at the head of the bench to achieve the inclination. Use constant tension movements with a full range of motion for all ramp and working sets. The goal here is to activate the pecs and drive blood locally while further lubricating the shoulder joints for the work ahead. Perfect reps with perfect rhythm here, no grinding. Video:​ Slight Incline Dumbbell Bench Press ​ 3. Barbell Bench Press / Dynamic Pec Stretch

Ramp Up Sets​ : 3x5@75 Working Sets​ : 3x5@75

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Coaching Notes​ : Let’s put some poundage on your maximal bench press numbers over the next few months! Starting here with a 5RM weight, I want perfect form, lowering the bar under control and making contact with the chest, then exploding the bar up and locking out for a split second at the top of the motion. Move up in weight linearly, similar to the squat and deadlift variations. After each working set on the bench, I want you to stand up and utilize a single arm pectoralis dynamic stretch for 15 seconds on each side. Oscillate on and off of the stretch, but ensure you are hitting the musculature, not the joint or capsule! See the warm up for a brush up on this stretch. Video:​ Barbell Bench Press ​ Video:​ Dynamic Pec Stretch ​ 4. Stretch Push Up

Ramp Up Sets​ : 2x5@60 Working Sets​ : 3x10+@60 Coaching Notes​ : Using the pump and stress that you just put through the pecs, we are going to stretch out the pumped area with stretch push ups. Move slowly and deliberately through an accentuated range of motion here, not pausing at the top or the bottom, but rather just moving under control in as large of a range of motion as you can stabilize. It goes without saying that the pillar and plank position throughout the body needs to stay strong. Remember, we are targeting a stretch here, so work the movement. If you can do more than 10 reps with your bodyweight, you can do one of two things for working sets. First, add load in the form of a plate on your back or chains across your neck. If that isn’t an option, go for the maximal number of reps in each of the three working sets. That is programmed in the “10+” scheme above. If you cannot achieve 10 good bodyweight push ups, you will be using a hands elevated position, so bring the hands up on higher boxes to create a more inclined position for you to push from. Simply using physics to your advantage to lighten the load. Video:​ Stretch Push Up ​ 5. Chest Supported Dumbbell Rear Delt Raise

Ramp Up Sets​ : 2x20@60 Working Sets​ : 3x20@60 48

Coaching Notes​ : Put the incline bench up to 30-40 degrees and lay down on your stomach. From this angle, you will be doing rear delt raises with dumbbells in your hands through a full range of motion and peaking the contraction at the top of the range for a split second each rep. You will be humbled by the weight you are able to move for 20 reps, so avoid overloading yourself and getting sloppy here. Video:​ Chest Supported Dumbbell Rear Delt Raise ​ 6. Standing Dumbbell Lateral Raise

Ramp Up Sets​ : 2x10@45 Working Sets​ : 4x10@45 Coaching Notes​ : Simple movement, but I want this execution perfect. In standing, lock in your core, slightly tilt the head back to take the upper traps out of the equation, and bring your arms up to about the height of your eyes. Peak the contraction at the top of the range of motion to ensure that you are using your mind-muscle connection and squeezing each rep with the delts. This is a hard movement for people to feel sometimes, so play with the amount of bend in the elbows, but also your positions and loads. More load doesn’t necessarily mean you’ll have a better contraction. Choose the weight that peaks your contractions, and don’t depend on larger weights to do that for you. Video:​ Dumbbell Lateral Raise ​ 7. Scrape The Rack Press

Ramp Up Sets​ : 1x6@60 Working Sets​ : 3x6@60 Coaching Notes​ : Everyone’s favorite overhead press variation is back! This time, we are doing more of the same! Get set up in the rack with the safety bars at about your chin height. You should get your face as close to the bar as possible, without hitting yourself with it on the way up. Scrape the bar up the side of the rack increasing the friction and lock out at the top. Ensure that you are being brutally explosive here. Bring the head forward to accentuate the contraction at the anterior delts and traps. This is another exercise that you want to ensure you don’t overload, to make sure you’re as explosive as possible- no grinder reps here! For example, I work at 85 pounds for explosive sets 49

of 5 and my wife Lindsay will use just the 45 pound bar to keep her speed up where we want it. Don’t load too heavy, speed is king!

Video: ​ Scrape The Rack Press 8. Optional - AirDyne Sprints

Ramp Up Sets​ : NONE Working Sets​ : 10x30@60 Coaching Notes​ : You may think that I am crazy giving you hard conditioning work the day after an epic leg workout, but active recovery is key (especially knowing that you have a second tough leg day coming up later in the week). Work hard for 30 seconds here and take your feet completely off the pedals for the 60 seconds of rest. If you don’t have an airdyne bike, any bike will do. Hell, if it’s nice outside where you live get on a real bike and go balls to the wall for these intervals. In this case though, don’t take your feet off of the pedals, and just pedal slowly to get that heart rate down in between sprints. In other words, make sure you stay safe, Lance Armstrong! If biking is not an option whatsoever, any type of intervals will do here (treadmill, sled push, etc.), just make sure to keep the same work to rest ratio. Video:​ AirDyne Sprints ​

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Day 3 - Pull Strength TOTAL SETS: BACK 18 1. Prone Dumbbell Row on Incline Bench Ramp Up Sets: 3x8@45 Working Sets: 4x8@45 Coaching Notes: ​ Set up on a 30-45 degree angle on the adjustable bench and lay down. You will be completing dumbbell rows with a neutral hand position with both arms moving simultaneously. For each rep, come from an absolute stretched bottom position with your elbows straight and shoulder blades protracted out. Drive up strongly and hold the top position for a full second before lowering slowly again into the stretch. It’s all about the rhythm on these, so be sure to control the weight and work the muscles first and the movement second. Video:​ Prone Incline Dumbbell Row ​ 2. Barbell Rack Pull + Chin Up Ramp Up Sets: 4x3@60 / Chin Up 4x2 Working Sets: 4x4@75 / Chin Up 4xMAX Coaching Notes: ​ We are going to be pulling from an elevated position to start off the first phase of this program. I want the bar placed just below your knee cap, preferably right at the bony prominence called the tibial tuberosity below the knee cap! Elevate the bar up 4-6 inches with either boxes on each side or inside a power rack if you have that equipment available. The bar height should be hitting you just below your kneecaps. This is a traditional setup so no sumo here. Get the hands outside of your knees and focus on your strong hip hinge. Explosively pull into a locked out position at the top for a full second before slowly controlling back down to the blocks and coming to a dead stop for another rep. Tension the lats, hinge with the hips and dominate this movement! Right after your last rep of each working set (not the ramp up sets), you will be jumping up and completing chins for max reps! Work the lats! Remember, we are working the lats from a tension building standpoint in the deadlift, then working them from a stretch in the pull ups in a more traditional hypertrophy scheme of AMRAP. The synergy between the two should be epic!

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Video:​ Barbell Rack Pull Chin Up Superset ​ 3. Single Arm Dumbbell Row Ramp Up Sets: 3x8@60 Working Sets: 3x8@60 Coaching Notes: ​ Here we go with more traditional back staple exercises. The dumbbell row may just be the best bang for your buck movement of any back exercise, as it develops your aesthetics and function better than almost any other movement. I want you to use a split stance with support from an elevated surface such as the rack or a bench. Focus on stretching out your lats and rhomboids at the bottom of the movement, and driving that dumbbell up and back towards your hip at the top of the movement, with loads of tension throughout. Go heavy, but keep that stretch in mind. The stretch is the biggest differentiator between a great movement and one that will yield subpar results. Be sure that the row doesn’t turn too fast upon the pull, as most of the time this is compensation speeding up the movement. Load heavy enough where you can drive up hard and still have a slower contraction speed due to the load. Control and tension at all times, in and out of the stretch and squeeze. Video:​ Single Arm Dumbbell Row ​ 4. Wide Grip Pull Up + Loaded Stretch Ramp Up Sets: 2x3-5@60 / NONE Working Sets: 4xAMRAP (Minimum of 8) @60 / Loaded Stretch 10 Seconds Coaching Notes: ​ Grab the pull up bar with a wider than shoulder width grip. We will be ramping up with full range of motion sets of 3 reps then 5 reps to keep the vertical pulling fatigue to a minimum. Once you get into your working sets, I want as many reps as possible per set with a strict 60 second rest period to accumulate some metabolic stress. If you can’t get 8 picture perfect pull-ups, use banded assistance around the knees to get your numbers into the strength and hypertrophy ranges. Our goal is to use lighter bands over time, and eventually shed these to build up the vertical pulling strength. On each working set, the last rep will include hanging onto the bar and letting your lats stretch under your body weight load for a full 10 seconds. Don’t just let go and hang out on the ligaments, keep good position of the shoulders throughout to ensure we are targeting a muscular stretch. 52

Video:​ Wide Grip Pull Up ​ 5. T-Bar Row Ramp Up Sets: 2x15@45 Working Sets: 3x15@45 Coaching Notes: ​ You are going to finish off your back with some serious tension here with the T-Bar row. Using the barbell with your hands grasped together, get a great hip hinge in and drive the barbell up and down with a full range of motion. Peak your contraction at the top of the movement and get all 15 reps with perfect rhythm. These are going to burn, but no matter what keep that great spinal position. Video: ​ T-Bar Row 6. Dumbbell Farmer’s Walk Ramp Up Sets: 1x30@60 Working Sets: 6x30@60 Coaching Notes: ​ Nothing is more old school than carrying some heavy dumbbells around the gym for 30 seconds at a time and walking with perfect form. Go heavy, and set your shoulders and core into perfect position for these carries. Decrease your step length and keep your feet under you as best as possible. Also, if you can, walk in a straight line without turning for 30 seconds. The deviation of turning or turning all the way around may make things harder than they already are! If you aren’t worried about dropping the dumbbell before the 30 second clock has expired, go heavier! Video:​ Dumbbell Farmer’s Walk ​ 7. OPTIONAL – Low Intensity Steady State Cardio Ramp Up Sets: NONE Working Sets: 15-30 minutes

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Coaching Notes: ​ If you want to tack on a little low intensity steady state cardio on top of your back day by all means do it. Here’s your chance to “get your cardio in” on this program. If you are at a gym, hop on the treadmill and crank up the incline and speed a bit. For all you other people, who can’t stand the thought of the hamster wheel for a half hour, get outside and get walking. Video:​ Incline Treadmill Walk ​

DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 11 1. Dumbbell RDL

Ramp Up Sets​ : 4x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : We are changing up the emphasis on this first movement on the secondary hypertrophy day by using the loaded up hinge as our primer movement. I want this Dumbbell RDL to be very precise in your execution, using constant tension and not locking out the hips at the top like you did earlier in the week with the barbell in your hands. Move slowly up and down reaching end range of motion at the hamstrings and “pump” the muscle with sets of 12. Again, I want the focus to be on the quality of control and the contraction itself, not the weight on the bar. That doesn’t mean go light, it means choose your perfect load by utilizing the ramp up sets and figuring out with what loads you can best “warm up” the posterior chain with. Video:​ Dumbbell RDL ​ 2. Front Squat

Ramp Up Sets​ : 3x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : As many of you remember from the FHT Level 1 Program, the front squat used in strength and hypertrophy schemes was a killer. Yes, it’s back, but I want you to focus on this movement as a strength movement instead of a pump style movement like last program. Keep your 54

feet flat on the ground and hit parallel on your squats. I want the reps to be explosive but under control, making each rep perfect and hitting close to muscular failure by the last rep of each set. Lock in your hips and pelvis at the top, generating tension through the glutes between each rep. Fight through these, as the front squat is one of the key lower body loaded movements we will be moving up in loading throughout the course of the next three months.

Video: ​ Front Squat 3. Non-Alternating Reverse Lunge

Ramp Up Sets​ : 3x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : The reverse lunge allows for a greater amount of posterior chain recruitment as opposed to the traditional forward lunge. That means we can load heavier on this movement, so put the biomechanical variances to this pattern to your advantage. Smoothly drop one leg back and simultaneously bent at the knee. Remember you will be using a slightly chest down torso angle to bring in the glutes and proximal hamstring group to a greater extent. Drive back up and lock in the hip between each rep. This is non-alternating in nature, so get all the reps in one leg before moving onto the other. I recommend starting with dropping your stronger side back and placing an emphasis on the weaker side first! Just stay consistent in what leg you are leading with workout to workout. Video:​ Non-Alternating Reverse Lunge ​ 4. Banded Barbell Glute Bridge Finisher

Ramp Up Sets​ : Full Pyramid with Last Set Drop Set Working Sets​ : 8x15@60 Coaching Notes​ : Ah, you guys are going to love this one. You will have a super band around your knees to bring in the abduction moment of the gluteal group along with the extension that we will be training in the hip thrust. Anytime you can target more than one action of the glutes in a single exercise, it’s going to be a burner. Drive your knees apart and keep constant tension throughout the glute bridges. Drive the barbell up and pause for a full second at the top of each rep. As you bring down the plates to make contact at the ground, ensure that you keep the knees driving out throughout. The loading scheme is a full pyramid, meaning you will add more and more weight to 55

the bar on each set until you can barely get 15 perfect reps with the correct rhythm as mentioned above. When you hit that last set, you will be going through a drop set. Drop off 20% of the weight on each drop, and hit as many drops as you can until it’s literally you doing glute bridges with no barbell and just the band around your knees. At that point, you should be smashed. Now that’s how we end a lower body hypertrophy day!

Video:​ Banded Barbell Glute Bridge Finisher ​ 5. OPTIONAL - Any Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : You can feel free to do any type of cardiovascular training here, but be sure not to exceed 30 minutes as we don’t want this regeneration focused work to become conditioning. Keep a heart rate zone between 105-130 throughout the entire training bout. Walking, elliptical, biking, and other cardio machines work well. Just be sure you aren’t running, as this can add more joint stress to an already challenging secondary lower body day. Video:​ Incline Treadmill Walk ​

DAY 5- Push Hypertrophy TOTAL SETS: CHEST 10 / TRICEPS 7 / SHOULDERS 10 1. Incline Dumbbell Bench Press

Ramp Up Sets​ : 3x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : Put the bench on a slight incline here and crush 12 reps per set with constant tension, moving through a full range of motion. Try to hone in your tension at the top of the motion as people usually have trouble keeping tension through a full range of motion. Using this as a primer set, so get a pump and move on!

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Video:​ Incline Dumbbell Bench Press ​ 2. Close Grip Barbell Bench Press

Ramp Up Sets​ : 2x8@60 Working Sets​ : 3x8@60 Coaching Notes​ : This chest secondary day is going to be comprised of some direct chest work in addition to some more triceps emphasized movements. Move your grip in on the barbell to bring in the triceps and use a slow and deliberate 3-second eccentric descent to your chest then drive up explosively, squeezing your chest and triceps hard at the top of the motion. I want you to feel this movement, but I also want want you to load it heavy! Video:​ Close Grip Barbell Bench Press ​ 3a. Banded Triceps Pushdown

Ramp Up Sets​ : 2x15@15 Working Sets​ : 4x15@15 Coaching Notes​ : Get a band connected to a pull up bar or anything that is elevated above your head enough to get the length of the band down to access at your sides. Grab the band and simply execute pushdowns with a huge emphasis on peaking the contraction and squeezing hard on each rep. If you need more resistance, use a thicker band or put more stretch into the band that you are using. Either of those will work to incorporate overload into this movement. From this exercise, you will be moving directly into the barbell floor press with minimal rest, so have the floor press set up before you start the superset. Video:​ Banded Triceps Pushdown ​ 3b. Barbell Floor Press

Ramp Up Sets​ : 2x6@75 Working Sets​ : 4x6@75

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Coaching Notes​ : We are driving the bar up hard with a shortened range of motion to overload the triceps once again with this floor press variation. After the previous movement, your triceps should be on fire! Control slowly upon descent, make contact between your upper arms and the floor, and press up explosively and lock out at the top. Load up and challenge yourself here. Video:​ Barbell Floor Press ​ 4. Dumbbell Fly

Ramp Up Sets​ : 2x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : Again we are using a similar scheme here where we will be stretching out the pecs actively under load before moving onto the shoulder specific work for the day. Work very slowly in and out of the stretched position, and ensure that you are using NO compensation patterns or sloppy form. From a hypertrophy and mobility standpoint, the fly is an awesome movement. But when the technique and form starts to break down, you are putting yourself at risk for a shoulder injury. Put the ego aside and execute properly with correct loading. Video:​ Dumbbell Fly ​ 5. Seated Dumbbell Scapular Raise

Ramp Up Sets​ : 3x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : The scaption plane happens between the lateral and front sides of the shoulders. So think of this as moving 45 degrees more forward from the traditional lateral raise as the way that you’re moving through this exercise. Keep smooth and raise the dumbbells up to head height. The range of motion should feel free and easy in this plane, thus why are are using it here for a greater range of motion. I want perfect constant tension, so move slowly up and down with no momentum, which can sometimes be difficult with shoulder isolation exercises. Video:​ Seated Dumbbell Scapular Raise ​ 6. Banded Front Raise 58

Ramp Up Sets​ : 1x5@45, then 1x10@45 Working Sets​ : 4x15@45 Coaching Notes​ : For the ramp up sets, you will do one set of just 5 reps, then another set with 10 reps before getting into the work sets of 15 reps. Tapping into the accommodating resistance the band offers, you will be completing front raises with higher rep sets this phase. Keep constant tension on the delts and avoid any compensations. Raise up to eye height and back down under control, and at all times keeping some sort of tension throughout the band. Video:​ Banded Front Raise ​ 7. Banded Face Pull Finisher

Ramp Up Sets​ : 1x25@60 Working Sets​ : 3x50@60 Coaching Notes​ : Try not to curse my name when you get a few sets into these! You have one last movement for the day, and you are going to key in on the posterior delts which are important postural muscles. Keep a constant tension with the movement and execute 50 unbroken reps for three sets. This will feel like your delts are on fire! Don’t quit, push through and remember we are using a band so these are ultra safe on the shoulder joint, even though they may feel like the muscles are ripping apart! Video:​ Banded Face Pull Finisher ​ 8. Sprint Intervals

Ramp Up Sets​ : NONE Working Sets​ : 10x20@40 Coaching Notes​ : Hop on the treadmill or drag your butt outside for interval sprints. Start slow here, maybe 60-70% of your top end sprint speed and work up over time. This is more heart rate work, so you want to get faster over time. But above all else, stay healthy, so no crazy stuff! Video:​ Treadmill Sprints ​ 59

DAY 6- Pull Hypertrophy TOTAL SETS: BACK 9 / BICEPS 8 1. Meadows Row / Single Arm Barbell Row Combo

Ramp Up Sets​ : 3x8/8@60 Working Sets​ : 3x8/8@60 Coaching Notes​ : This is an awesome combo movement! You are going to start on one side of the body and complete 8 reps on meadows row, then stay on that same side and move directly into single arm rows for another 8! Once all 16 reps are complete on the first side, go right to the opposite side with the same rep scheme! This will get you warmed up for the day! Video:​ Meadows Row/Single Arm Barbell Row Combo ​ 2. Single Arm Dumbbell Row

Ramp Up Sets​ : 3x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : I want you to use a constant tension contraction here, really focusing on the squeeze of the lat on each rep and moving slowly in and out of the movement. There should be absolutely no momentum or shifting at the hips or spine on these, just lock in the form and move through a full range! Video:​ Single Arm Dumbbell Row ​ 3. Chin Up

Ramp Up Sets​ : 3x2/4/6@60 Working Sets​ : 3x8@60 - Last Set with “Deep Squat Belly Breathing w/ Lat Stretch” Coaching Notes​ : Ending the back portion of the day by stretching out the lats under some loading. For those of you who cannot complete 8 strict reps of chin up with bodyweight, you know the drill. 60

Just get a band around your knees and knock out the reps. And for you beasts who can rep out more than 8 reps, add a little weight on a belt and load this movement up! Full range of motion is a non-negotiable. Really focus on the squeeze of each and every rep at the top! After the last set, I want you to stretch out those lats with the hip hinge lat stretch with deep breathing that you’ve been utilizing in the dynamic warm up. Breathe for 60 seconds in this position and move on to the direct biceps work.

Video:​ Chin Up ​ Video: ​ Banded Chin Up Video: ​ Weighted Chin Up Video:​ Deep Squat Belly Breathing w/ Lat Stretch ​ 4. Barbell Biceps Curl

Ramp Up Sets​ : 4x10@60 Working Sets​ : 4x10@60 Coaching Notes​ : Now to get to the gun show! We are placing a strong emphasis on biceps training on this day, as we really crushed the back earlier on in the week and just got a great pump in the three previous movements of this secondary hypertrophy day. When it comes to biceps, I want a slow, controlled and deliberate contraction of each and every rep. The biceps respond to constant tension and contractions, so squeeze every rep. I don’t care how much weight you can move on this, as the tension needs to be internally directed. Full range of motion on these, driving your elbows forward a bit at peak contraction to bring in the brachialis muscle. Video:​ Barbell Biceps Curl ​ 5. BFR Supinated Dumbbell Curl

Ramp Up Sets​ : 3x10@60 Working Sets​ : 4x10@60 Coaching Notes​ : You will have your palms facing up the entire time in this movement, hence the name supinated dumbbell curl. And lucky you, if you want you can incorporate blood flow 61

restriction training to this set. But remember, lower loads than normal with the cuffs on. Complete both arms simultaneously with great peak contractions.

Video:​ BFR Supinated Dumbbell Curl ​ 6. Optional - Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : Again we are focusing on the lower level cardio here on the tail end of the week. With all the heavy and intense bouts of training, we need to back off the hard conditioning a bit to make our gains in muscle and hypertrophy over the course of the next few months. Video:​ Incline Treadmill Walk ​

PHASE 2.2 (4-weeks) PHASE 2.2 OVERVIEW Similar to the original FHT program, we are building volume through the second phase. More work sets, a slightly longer workout scheme per day, but preparing our bodies for peaking next phase! Work hard to keep your weights progressing in this phase, pushing to the limits of strength and hypertrophy!

DAY 1- Lower Body Strength TOTAL SETS: LEGS 17 1. Barbell Glute Bridge

Ramp Up Sets​ : 3x10@60 Working Sets​ : 4x10@60

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Coaching Notes​ : We are going to change things up a bit here and focus on a big loaded movement as our primary lower body day primer with the barbell glute bridge. Don’t worry, no brutal banded drop sets here, just pure strength. Take your time and get a load that you can drive up and control for 10 reps. Perfect form on these and really squeeze as hard as you can with a strong flex at the top of each rep. No hold, just a flex. Video: ​ Barbell Glute Bridge 2. Front Squat

Ramp Up Sets​ :​ 3x4@75 ​ Working Sets​ : 4x4@75 Coaching Notes​ : Using a piggyback scheme off of last month’s secondary lower body day, we are not placing a heavy loading emphasis on the front squat. I want you to move this movement up in load week to week in a linear fashion. Get into your most powerful position and hit parallel, driving the weight up and locking in at the top. Video:​ Front Squat ​ 3. Non-Alternating Step Up

Ramp Up Sets​ : 2x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : Our single leg variation will again target the quads this month with the non-alternating step up. Be sure that you are strict with your form here, placing your bodyweight and movement emphasis on the side that is placed up on the box. No driving up with that bottom leg, as that defeats the purpose of intelligent loading. As you come up on the box, make sure you are extending that hip fully and engaging the glute on each rep. Stay on one side, get all your reps and move directly to the other side. For those of you who have forgotten, this is a brutal variation for metabolic stress through the legs, and also the cardiovascular system. Again, between reps I want you to stretch those quads out for 30 seconds per leg. Nothing fancy here, just get into a position that allows you to stretch while you compose yourself after tough working sets. Video:​ Non-Alternating Step Up ​ 63

4. Stiff Legged Barbell Deadlift

Ramp Up Sets​ : 2x10@75 Working Sets​ : 3x10@75 Coaching Notes​ : Again, we are going to stretch out the hamstrings on the tail end of this training day. The difference between this stiff legged deadlift and the RDL is the knee flexion angle. Obviously the stiff legged deadlift is going to have a straighter knee position, which places a stronger emphasis on the hamstrings. But this will also directly affect the loading, making it somewhat of a weaker movement pattern without using the glutes to a greater extent. You will use a full range of motion here and really try to stretch at the bottom. Come all the way back up and lock in the hips and pelvis with great tension. Video:​ Stiff Legged Barbell Deadlift ​ 5. Constant Tension Dumbbell Frog Squat

Ramp Up Sets​ : 1x20@60 Working Sets​ : 3x20@60 Coaching Notes​ : This will be a new movement for many of you. What I want you to do is setup in a wide stance at the feet with your toes out. We are targeting the posterior chain and adductor group here, so the wider the better, as long as you can maintain proper spinal alignment. Grab a dumbbell or kettlebell and hold it down in front of the body. Now that you are set in a proper setup, you will be executing slow and deliberate constant tension squats up and down like a pump for 20 reps. This is going to hurt, so ensure that you’re loading is correct, and that you can get 20 great looking reps that are full of tension. No locking out or pausing at the top or bottom here, just up and down! Video:​ Goblet Frog Squat ​ 6. OPTIONAL – Any Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes

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Coaching Notes​ : Again, pick any type of low impact and joint friendly cardio activity that you want, and do it for no more than 30 minutes at a heart rate zone of a little higher this phase, 115-135. So if you are walking, try to get on an incline. Even a very light jog to hit your heart rate zones are OK this month! You’re welcome all of my running peeps! Video:​ Incline Treadmill Walk ​

DAY 2- Push Strength TOTAL SETS: CHEST 11 / SHOULDERS 13 1. Banded Shoulder Giant Set Warm Up

Ramp Up Sets​ : NONE Working Sets​ : 4x10 (per exercise) @60 Coaching Notes​ : You will be completing the banded over and back, banded face pull and banded pull apart for 10 reps a piece with minimal rest between movements in this warm up giant set. Between rounds, rest 60 seconds. The goal here is to lubricate the shoulders and get a nice pump before hitting the heavier loaded movements in the program. Video:​ Banded Shoulder Warm-Up Giant Set ​ 2. Dumbbell Bench Press

Ramp Up Sets​ : 3x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : Again, working the dumbbells to prime the shoulders and chest for the work done later on in this training day. Use a flat bench for this primer scheme this phase. Same range of motion and constant tension still apply. Video:​ Dumbbell Bench Press ​ 3. Banded Barbell Bench Press

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Ramp Up Sets​ : 3x4@75 Working Sets​ : 4x4@75 Coaching Notes​ : Using very light bands (I prefer the extra-light bands from eliteFTS) we are going to power through some explosive bench presses. Draw the weight in and make contact for a half of a second on your chest before exploding the weight up as hard as you can and locking in at the top. Anytime we are using bands, we want to move the bar as fast as possible, so it’s important that these sets are displayed with full mental effort. No stretching this month, as I want you to stay as explosive as possible against those bands! Video:​ Banded Barbell Bench Press ​ 4. Slight Incline Dumbbell Fly

Ramp Up Sets​ : 3x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : Place the bench at a 30 degree angle and get your stretches in during this loaded fly movement. Move in and out of end range slowly with minimal momentum. This move is not about the weight you are moving, but about the stretch that you can control throughout the range. Video:​ Slight Incline Dumbbell Fly ​ 5. Bent Over Dumbbell Rear Delt Raise

Ramp Up Sets​ : 3x15@60 Working Sets​ : 4x15@60 Coaching Notes​ : In a standing position, hinge your hips over and stay in a static bent over position to execute perfect full range of motion rear delt raises with dumbbells. From this bent over position, it is MUCH easier to use your legs and torso and cheat the movement. So make sure to stay strict, as the shoulders really respond well to isolation and tension, which cannot be achieved if you are flailing around and using momentum. Video:​ Bent Over Dumbbell Rear Delt Raise ​ 66

6. Banded Lateral Raise

Ramp Up Sets​ : 3x5/10/15@45 Working Sets​ : 4x20@45 Coaching Notes​ : Simple movement pattern again, but placing the bands in to overload the top portion of the movement. Note that you will use the same band for your ramp up sets, but just complete less reps moving towards your working sets of 20 reps. I want you to raise the arms in a slow and controlled fashion up to about eye level, and then smoothly shift the movement back down to a neutral position. Remember, we are keeping some tension in the band at all times, so don’t rest at the bottom, but rather keep a great centrated shoulder and tension through the delts at all times. Video:​ Banded Lateral Raise ​ 7. Seated Dumbbell Overhead Press

Ramp Up Sets​ : 2x8@60 Working Sets​ : 3x8@60 Coaching Notes​ : Nothing fancy here, just strict seated overhead press with dumbbells. Use a traditional fully pronated grip here and also a full range of motion. Something a little different from the usual that I want you to key in on is the top portion of the movement. When you lock out overhead, I also want you to bring your biceps as close to your ears as possible to squeeze that anterior delt and the upper traps just a little more to generate as much tension through the chain as humanly possible. That little addition makes a world of difference! Video:​ Seated Dumbbell Overhead Press ​ 8. Optional - AirDyne Sprints

Ramp Up Sets​ : NONE Working Sets​ : 10x15@15

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Coaching Notes​ : I want these to be quick hitting with rest and work ratios at 1:1 with 15 seconds a piece. This will create a cumulative effect from the conditioning and peak out your heart rate after the 10 rounds, which is just what we want. Quick and efficient energy systems development. Video:​ AirDyne Sprints ​

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DAY 3 - Pull Strength TOTAL SETS: BACK 20 1. Single Arm Barbell Row

Ramp Up Sets​ : 3x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : I really want you to get a hard pump on the back before moving on from this first movement. We are going constant tension style on the single arm barbell row with an accentuated range of motion and stretch out of the bottom of the range of motion. Where I see people go wrong on this movement is disassociating the shoulder from the arm, making a jerky pull instead of a smooth contraction of the shoulder, scap and thoracic cage together. Stay smooth with the movements, pumping up and down. You’ll have to lower your weights to do this properly most of the time, but the targeting and feeling will be unbelievable and also easier on the joints for the long term. Video:​ Single Arm Barbell Row ​ 2A. Banded Straight Arm Pulldown

Ramp Up Sets​ : Banded Pull Downs 3x3@10 Working Sets​ : Banded Pull Downs 4x3@10 Coaching Notes​ : We are going to employ a little lat activation here for the barbell deadlift superset. Attach a band to a high pull up bar and complete 3 reps of a straight arm pulldown where you are really trying to isolate the lats and squeeze for a full second at the bottom of the motion on every single rep. From there, go directly into your ramp up and working sets. This is essentially a banded lat primer with a heavy deadlift! Video:​ Banded Straight Arm Pulldown ​ 2B. Barbell Deadlift

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Working Sets​ : Banded Pull Downs 4x4@90 Coaching Notes​ : For the deadlift, I want you to climb over 4 ramp up sets then stay at that same top end load for 4 working sets. Drive up and go heavy this month! I want you to come to a dead stop each rep. This will be tough, but it will also ensure you get tight on every single rep. Video:​ Barbell Deadlift ​ 3. Single Arm DB Row

Ramp Up Sets​ : 3x8@45 Working Sets​ : 4x8@45 Coaching Notes​ : We are going back to these staples. With 8 reps with every set, I want you to move the dumbbell explosively. Don’t be afraid to challenge yourself here as we have reduced the rest period to make this a little more metabolically challenging this month. A word to the wise; use these rest periods and focus on getting your recovery on point, you are going to need it with all these sets. Again, get a little stretch and drive up the dumbbell towards your back hip with loads of tension. Video:​ Single Arm Dumbbell Row ​ 4. Medium Grip Pull-Up+ Loaded Stretch

Ramp Up Sets​ : 2x5@60 Working Sets​ : 4x8@60 / Last Set Loaded Lat Stretch - 10 Seconds Coaching Notes​ : We are going to grab onto the bar with a medium overhand grip here and go to town on some pull-ups. Full range of motion and drive yourself up towards the bar at the top. Don’t lose tension at the bottom as your elbows become fully extended. Rather, control this position and keep constant tension in the lats throughout the range. If you cannot get at least 8 perfect reps with your bodyweight, I want you to band up and get your reps and challenge yourself. On the other hand, if you are getting damn strong after the first phase, throw some weight on your waist and get those 8 reps with progressive overload! On the last set, hang onto the bar and stretch the lats for 10 full seconds. 70

Video:​ Medium Grip Pull-Up ​ 5. Prone Pronated Dumbbell Row

Ramp Up Sets​ : 2x12@45 Working Sets​ : 4x12@45 Coaching Notes​ : You are going to be positioned on your stomach on an incline bench. I want you to slide up all the way to the head where the top of the bench will be at the bottom of your sternum, allowing somewhat of a more parallel angle of your chest to the ground. With a traditional overhand grip on the dumbbells, you are going to be flaring your elbows out to the side and driving the dumbbells up and squeezing your traps and rhomboids hard to flex at the top. Work the stretch from the bottom and work in accentuated ranges. The reason we are using the prone position is so we can’t cheat and use momentum! VIdeo:​ Prone Pronated Dumbbell Row ​ 6. Single Arm Barbell Iso-Hold

Ramp Up Sets​ : 1x30@60 Working Sets​ : 4x30@60 Coaching Notes​ : These look very simple to the person who has never done them, but the single arm barbell iso-hold, also known as the suitcase hold, is pretty awesome for developing a brutal grip in combination with great core integration and anti-side bending moments. Simply set up the barbell directly to the side of you, grab it in the middle and hold that position with perfect posture throughout the entire pillar for the 30 seconds, then switch right away to the opposite side for an additional 30 seconds. After both sides are completed, take a 60 second break. I want you to focus on flexing your core with 360-degree tension throughout the entire hold while really gripping the barbell. No straps here! Video:​ Single Arm Barbell Iso-Hold ​ 7. OPTIONAL- Low Intensity Steady State Cardio

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Working Sets​ : 15-30 minutes Coaching Notes​ : If you have the option, and you are completing multiple days of LISS cardio, add some diversity into your programs. Don’t be that guy on the same cardio machine every damn day! Mix it up and reap the benefits. Video:​ Incline Treadmill Walk ​

DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 15 1. Physioball Hamstring Curl

Ramp Up Sets​ : 3x5/8/12@45 Working Sets​ : 3x15+@45 Coaching Notes​ : We are working the physioball hamstring curl again this phase and using the same rhythm with the hips extending and knees flexing simultaneously. I have 15 reps written here, but I want you to get as many good reps as possible, with a minimum of 15 reps. Squeeze the hamstrings hard here and really activate to get ready for the big loaded squat variation we have up next! Video:​ Physioball Hamstring Curl ​ 2. Barbell Box Squat

Ramp Up Sets​ : 4x8@75 Working Sets​ : 3x8@75 Coaching Notes​ : When properly executed with great bracing strategies at the spine, hips and pelvis, the box squat is one of the best variations for training the squat pattern with heavy loading on your back while staying relatively joint friendly at the knees and lower back. This is the exact reason why we are utilizing it this phase in the strength scheme. Get a little wider than your normal squat setup, and focus on driving your hips back and coming to a full seated position with a semi-rock out of the bottom and drive up and lock in. People tend to get sloppy on this, losing their 72

brace at the bottom, or rocking too much or too little. Remember, this is not a touch and go, but rather the use of strategic momentum to facilitate an explosive drive out of the bottom of the rep.

Video: ​ Barbell Box Squat 3. Single Leg Dumbbell RDL

Ramp Up Sets​ : 2x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : Using the hip hinge pattern with a little more emphasis on coordination, motor control and proprioception, you will be executing the single leg dumbbell RDL this month. The knee angle and proper bracing of the core should look exactly the same as the RDL with both legs on the ground. For loading, I want a single dumbbell in the opposite hand of the leg you are standing on. So if you have the left leg on the ground, the right hand will have the dumbbell. Your upper body and your lower body will stay in the same plane at all times. Chest goes down, leg goes up. Control the eccentric slowly down placing a nice stretch in the hamstring, then drive up and lock in the hip at the bottom. This is NOT a balancing act, so touch down between each rep to reset your core tension and position. Video: ​ Single Leg Dumbbell RDL 4. Non-Alternating Walking Lunge

Ramp Up Sets​ : 1x10@75 Working Sets​ : 3x10@75- last set w/ “Quad Stretch” Coaching Notes​ : This month we are going to complete the non-alternating lunge with dumbbells in your hands. This is a brutal variation that really targets one side at a time and will also jack up your heart rate. Simply lead by stepping forward with one leg for 10 reps, then switch and walk back by leading with the opposite side. The video shows an alternating lunge, so watch it to see lunge form, but make a note that all reps will be done on the same leg first, then switching over and doing all 10 reps on the other leg. The same great lunge form and mechanics still apply from last month. I want you to stretch those quads hard for 30 seconds a piece after this set! These will hurt, but just get into the position and put a stretch through those pumped muscles. Video:​ Non-Alternating Walking Lunge ​ 73

Video:​ Standing Quad Stretch ​ 5. Band Pull Through

Ramp Up Sets​ : 1x10@45 Working Sets​ : 3x10@45 Coaching Notes​ : Connect a band to something sturdy like the squat rack down near the bottom where the rack comes in contact with the floor. Grasping the band with both hands, step out and place a good amount of tension through the band while having it travel between your legs. Remember, the pull through is a pure hip hinge pattern, so make sure you are not pulling at all with your arms. The movement is completely driven from that hip hinge, so lock in and drive with the glutes and hips. Hold a strong contraction for a full second at the peak of each rep and control as much range as you can get back down. This movement is all about your internal force production, so the harder you squeeze and flex the glutes and hamstrings, the more you will get out of the movement. Video:​ Band Pull Through ​ 6. OPTIONAL - Bodyweight Speed Squat Heart Rate Ramp

Ramp Up Sets​ : NONE Working Sets​ : 10x25@15 Coaching Notes​ : Get your feet out in a squat stance, and put your hands behind your head (this ensures that you cannot use your arms for any momentum, and will solely be driving from your lower half). If you can’t maintain proper form with your hands behind your head, then put them directly out in front of you. You will be completing 25 perfect bodyweight speed squats and resting 15 seconds between each of the ten rounds. Keep a constant tension and rhythm throughout these reps, pumping up and down. After the first few sets, this will become a brutal metabolic finisher. If you fail to get all your reps, just get as many perfect reps as you can and keep the rest periods constant. The goal is to finish the entire ramp by the end of the month, and yes, that is 250 speed squats! Video:​ Bodyweight Speed Squat ​ 74

DAY 5- Push Hypertrophy TOTAL SETS: CHEST 14 / TRICEPS 5 / SHOULDERS 11 1. Slight Incline Dumbbell Hex Press

Ramp Up Sets​ : 3x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : You will be squeezing the dumbbells together throughout this movement, working the horizontal adduction action of the pecs in addition to pressing horizontally. Move slowly up and down, peaking contractions for a full second at the top, but also at the bottom. The biggest mistake people make with this movement is losing the tension at the bottom of the range of motion and letting the weight sit on their chest. Keep tension at all times, and only graze the chest at the bottom. Video:​ Incline Dumbbell Hex Press ​ 2. Barbell Floor Press

Ramp Up Sets​ : 2x6@60 Working Sets​ : 3x6@60 Coaching Notes​ : We are loading up the barbell floor press and using this move as a secondary strength exercise later on this week! Drive up hard and move maximal weights for 6 reps while keeping a great lockout at the top. These should feel strong after doing the floor press in the triceps emphasized superset last month. Video:​ Barbell Floor Press ​ 3a. Banded Overhead Triceps Extension

Ramp Up Sets​ : 2x20@15 Working Sets​ : 5x20@15 75

Coaching Notes​ : Place the band about hip height off the ground on a rack. With a slightly bent over position, you will be extending the elbows and peaking the contraction of the triceps for a half second for each rep. Let the band pull you back a little and stretch the triceps overhead between each rep. This will accentuate the range of motion that you’re able to move through during this exercise, keeping the load minimal with the band and the tension on the triceps sky high. Video:​ Banded Overhead Triceps Extension ​ 3b. Incline Close Grip Bench Press

Ramp Up Sets​ : 2x8@75 Working Sets​ : 5x8@75 Coaching Notes​ : Just when you thought the triceps metabolic stress work was finished, here we are again. Move quickly from the overhead extensions into the close grip bench. The bench will be on an incline between 30-40 degrees this month to change up the line of force and training stimulus. Drive up hard, pause for a second at the top and keep your technique in check. Video:​ Incline Close Grip Bench Press ​ 4. Dumbbell Fly to Press

Ramp Up Sets​ : 2x10@60 Working Sets​ : 3x10@60 Coaching Notes​ : This movement is a combination of a neutral grip dumbbell bench press upon the pressing portion of the movement, and a dumbbell fly for the lowering portion of the movement. You should be loading this according to the weight you can neutral grip press, and controlling the eccentric as well. Try to transition through this combination movement smoothly in a circular pattern, placing no herky jerky stress on the shoulder joint. When you execute this move properly, it becomes the best of both worlds for chest hypertrophy and strength development. Video:​ Dumbbell Fly to Press ​

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5. Prone Dumbbell Rear Delt Raise

Ramp Up Sets​ : 2x30@45 Working Sets​ : 4x30@45 Coaching Notes​ : Down on your stomach on the bench again, and doing full range of motion rear delt raises with the dumbbells. Use a full range of motion and just keep those shoulders going to achieve 30 reps per set. This will be brutally tough, but fight through. If you start to falter on your range of motion, just get the dumbbells as high as you can until you hit 30 total reps. Video:​ Prone Dumbbell Rear Delt Raise ​ 6. Seated Dumbbell Lateral Raise

Ramp Up Sets​ : 3x10@30 Working Sets​ : 5x10@30 Coaching Notes​ : Nothing different here, just using a seated position. Drive the dumbbells up and control back down. There is a shorter rest period here so the cumulative stress of the ramps plus the working sets should create one hell of a pump. Video:​ Seated Dumbbell Lateral Raise ​ 7. Banded Pull Apart Finisher

Ramp Up Sets​ : 1x20@60 Working Sets​ : 3x40@60 Coaching Notes​ : Alright, you are going to love these. Grab the band shoulder width apart and drive your hands away from each other, bringing your shoulder blades together and flexing on the back side of the movement. Do this for sets of 40 when you get into your working sets. If you cannot get 40 reps in a row, just rest 5 seconds between bouts to hit a total of 40 per set. Take 60 seconds between each set of 40. Video: ​ Banded Pull Apart Finisher 77

8. Sprint Intervals

Ramp Up Sets​ : NONE Working Sets​ : 10x30@30 Coaching Notes​ : Let’s speed up your cadence this month and get you running with good form and function. We are using a 1:1 work to rest ratio here so you have 10 total minutes of conditioning. Work hard and efficiently, breathing deep between work sets. Video:​ Treadmill Sprints ​

DAY 6- Pull Hypertrophy TOTAL SETS: BACK 16 / BICEPS 8 1. T-Bar Row

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : Set up with your hands grasped together and drive that bar up towards the bottom of your sternum. It goes without saying that this deep into the program that spinal position and the hip hinge hold is pivotal to creating force and keeping your orthopedic health in check! Full range of motion here and pump the muscle. Video:​ T-Bar Row ​ 2. Single Arm Dumbbell Row

Ramp Up Sets​ : 3x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : I want you to use a constant tension contraction here, really focusing on the squeeze of the lat on each rep and moving slowly in and out of the movement. There should be 78

absolutely no momentum or shifting at the hips or spine on these. Just lock in the form and move through a full range!

Video:​ Single Arm Dumbbell Row ​ 3. Neutral Grip Pull Up

Ramp Up Sets​ : 3x2/4/6@60 Working Sets​ : 4x8@60 Coaching Notes​ : Ending the back portion of the day by stretching out the lats under some loading. For those of you who cannot complete 8 strict reps of pull ups with bodyweight, you know the drill. Just get a band around your knees and knock out the reps. And for you beasts who can rep out more than 8 reps, add a little weight on a belt and load this movement up! Full range of motion is a non-negotiable. Really focus on the squeeze of each and every rep at the top! Video:​ Neutral Grip Pull Up ​ 4. Dumbbell Curl

Ramp Up Sets​ : 4x15@60 Working Sets​ : 4x15@60 Coaching Notes​ : With supinated hands during the movement, we are doing some higher rep work to really generate a nasty pump right away on the biceps. Keep the weights low and the tension high, squeezing for a half a second at the top of each and every rep. Video:​ Dumbbell Curl ​ 5. Barbell Reverse Curl

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60

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Coaching Notes​ : Grab the bar at approximately shoulder width apart with an overhand grip, and use your forearms and extensors to drive up and squeeze hard at the top of every rep. Use a full range of motion here and really work the movement! Video:​ Barbell Reverse Curl ​ 6. BFR Incline Bench Dumbbell Curl

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : Place the straps on your biceps and get ready for a really brutal pump. Lay back on an incline bench and let your upper arms go perpendicular to the ground. You will be keeping your hands supinated the entire time and squeezing every rep for a full second. Don’t cheat these! Video:​ Incline Bench Dumbbell Curl ​ 7. Optional - Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : Again, we are focusing on the lower level cardio here on the tail end of the week. With all the heavy and intense bouts of training, we need to back off the hard conditioning a bit to make our gains in muscle and hypertrophy over the course of the next few months. Video:​ Incline Treadmill Walk ​

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PHASE 2.3 (4-weeks) PHASE 2.3 OVERVIEW Here we are, peak phase! You will be hit with high volumes and high intensities, so ensure that your recovery is on point. Enjoy this phase, and be sure to take a 1-2 week deload after completing this final phase of the FHT Level 2 Program!

DAY 1- Lower Body Strength TOTAL SETS: LEGS 20 1. Banded Seated Single Leg Hamstring Curl

Ramp Up Sets​ : 2x5/10@45 Working Sets​ : 3x20@45 Coaching Notes​ : We are taking it a little easier here for the primer sets, using a more isolated single leg banded hamstring curl variation. Why, you may be asking? Because the rest of this training day is packed with volume and intensity. Sit on a box (or bench), wrap the band around a pole or machine directly in front of you. Put your foot through the band, so that the band is resting right above the back of your shoe. Start with the banded leg out straight and bend it back into a hamstring curl position, then extend it back out. Use this banded movement to prime your hamstrings, but also to get mentally prepared for battle. Peak each contraction for a half of a second and move slowly in and out of this movement. Video:​ Banded Seated Single Leg Hamstring Curl ​ 2. Back Squat

Ramp Up Sets​ : 3x3@75 Working Sets​ : 5x3@90 Coaching Notes​ : The goal this month is to move up your 3RM back squat numbers and get maximal loading into the tissues. It’s important to appreciate that even though this is a hypertrophy style program, the importance of pure base strength cannot be overlooked. From a strength standpoint, 81

the 3RM provides near maximal loading, but also keeps your orthopedic health in check by not placing you under 1-2RM loads where you are fatigued. Simply work up to your working weight and hit three heavy sets. On the third set, if you have completed the previous two with good form and bar speed, add some weight. When you crush three reps at that new weight, you have established your new starting weight for the following week.

Video:​ Back Squat ​ 3. Dumbbell Split Squat

Ramp Up Sets​ : 2x12@60 Working Sets​ :​ 4x12/10@60 ​ Coaching Notes​ : These are going to be tough after heaving a huge load on your back for five sets with the back squat, but that’s why we’re here, right? I want this round of sets to pump the quads and glutes to a painful point. We will be utilizing sets of 12 reps plus a 10 second iso hold on each side for all of the working sets. So it will look like 12 reps with the right foot forward, hold the bottom position of the last rep for 10 seconds, then alternate and do the exact same thing on the opposite side. Make sure to touch your knee down slightly on each rep, and then hover just 1 inch above the ground when you get to that iso-hold. You will need to work hard to get your breathing under control after each set to prepare for the next. Fight through and challenge yourself mentally and physically to complete all four sets with the reps and iso-holds. The 1-min rests come in between each set after both legs have been completed. No resting between sides, and no stretching here as you are going to need that passive rest between sets. Those iso-holds are going to throw you through the roof! Video:​ Dumbbell Split Squat ​ 4. Barbell Hip Thrust

Ramp Up Sets​ : 2x10@60 Working Sets​ : 4x10@60 - Last Set Drop Set Coaching Notes​ : Drive up the bar and have a split second contraction at the top of each rep. I want you working at near maximal 10RM loads here so focus on adding weight to the bar over the course of the four weeks in this phase. On the 4th working set, you are going to be doing a drop set until you can no longer complete a rep. The drop set will be rest pause in nature, so crank out 10 reps at 82

your 10RM, rest 10 seconds and take off 20% of the load, then get another 10 reps etc. You will work all the way down until you shed the bar fully and only have bodyweight to work with. If you don’t get all 10 reps a few drops in, no worries! Just keep moving and fight to get as much out of your glutes as mechanically possible. Take a few minutes after the completion of this set to regain your composure as we are going to be loading the RDL heavy next.

Video:​ Barbell Hip Thrust ​ 5. Barbell RDL

Ramp Up Sets​ : 2x8@75 Working Sets​ : 4x8@75 Coaching Notes​ : After the intensity techniques that were implemented into the last two movements, we aren’t doing anything fancy here for the barbell RDL. I don’t usually like placing intensity on hip hinging movements that compress the spine such as an RDL, due to the risk-reward ratio that is involved with programming. So instead, we are going heavy with volume here for the last movement of the day. Full range of motion here and lock in at the top. I want these heavy. If you need to spend more time between sets, do it. Just remember, heavy, but still perfectly executed! Video:​ Barbell RDL ​ 6. OPTIONAL – Any Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : Guys, if you have more in the tank after this training day, you aren’t training hard enough. So if you are saving anything up, don’t. This is peak phase, so get the most out of your work and forget about the ancillary conditioning and cardio this month. Those supra-maximal effort drop sets should have you getting your “cardio” in just fine!

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DAY 2- Push Strength TOTAL SETS: CHEST 16 / SHOULDERS 11 1. Banded Shoulder Giant Set Warm Up

Ramp Up Sets​ : NONE Working Sets​ : 3x15 (per exercise) @60 Coaching Notes​ : You will be completing the banded over and back, banded face pull and banded pull apart for 15 reps a piece with minimal rest between movements in this warm up giant set. Between rounds, rest 60 seconds. The goal here is to lubricate the shoulders and get a nice pump before hitting the heavier loaded movements in the program. Video:​ Banded Shoulder Warm-Up Giant Set ​ 2. Slight Incline Dumbbell Bench Press

Ramp Up Sets​ : Pull Pyramid Scheme Working Sets​ : 8x10@60 - Last Set Triple Drop Set Coaching Notes​ : On this scheme you will be pyramiding up the weight over 8 or so sets until you get to a weight that you can barely complete for the 10 prescribed reps. So your ramp-up sets are really your work sets here, as you will continuously be pyramiding up in weight. At this point, you will implement a triple drop set, getting 10 reps at your top weight on the pyramid, then getting two additional drops in weight in with 10 reps a piece for a total of 30 reps on the last set. Drop the weight by approximately 20% each time. Take a few minutes between this drop set and moving into the barbell bench press. Video:​ Slight Incline Dumbbell Bench Press ​ 3. Barbell Bench Press

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Coaching Notes​ : We have worked up to triples for this last phase of the program on the bench press. I want pure strength and power here, so drive up as hard as you can and lock out each rep. You should be barely completing the third rep on each set, so grind it out, you have my permission. Video:​ Barbell Bench Press ​ 4. Incline Barbell Bench Press / Single Arm Pec Stretch

Ramp Up Sets​ : 3x8@60 Working Sets​ : 3x8@60 Coaching Notes​ : Constant tension style on this full incline (30-40 degrees) press. Move the bar slowly up and down and keep as much tension in your pecs and shoulders as you can. Using this type of tempo and cadence, your weights will be lower, but your tension will be much higher, and that’s exactly the type of response that we want for hypertrophy on top of the top-end strength sets. I have had good success using a false grip on these to keep the shoulders in a centrated position, but be sure you have a good spotter who can assist the bar on and off the rack if you choose to use a false grip. We are going to be utilizing the single arm pec stretch in between each working set for 30 seconds per arm. Move in and out of the end range stretch with your arm up on the wall with good support at the elbow. Video:​ Incline Barbell Bench Press ​ Video: ​ Single Arm Pec Stretch 5. Dumbbell Fly

Ramp Up Sets​ : 2x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : These are going to be staples again in the program, but we are using a more strategic rhythm and tempo here in order to isolate the stretch. Take three full seconds on the eccentric to get into a stretched position, pause for two seconds in the stretch, then come back out of the stretched position and drive the dumbbells up and together. This will be tough, but keep your composure and the rhythm. If you cannot maintain both your composure and rhythm for all 8 reps, then drop the weight. 85

Video:​ Dumbbell Fly ​ 6. Prone Rear Delt Destroyer Set

Ramp Up Sets​ : 3x15@60 Working Sets​ : 4x15@60 - Last Set: Triple Drop Set Max Reps Coaching Notes​ : Work your weights up over three ramp up sets and get to a top end weight for 15 reps. Go through your first three work sets with a full range of motion and a split second pause at the top. This will involve much lighter weights. On the fourth and final set you will be doing a triple drop. You don’t have to pause these reps at the top, but rather use constant tension and keep the weights moving for as many reps as you can get. When you can no longer budge an inch, take 10 seconds rest, drop the weights down and complete another max effort set of constant tension swings. Take 10 more seconds then drop the weight down again for the last set of swings. This is a killer that I have used in the past in similar format from John Meadows, you’re welcome. Video:​ Prone Rear Delt Raise ​ 6. Dumbbell Lateral Raise with Partials

Ramp Up Sets​ : 3x20@45 Working Sets​ : 4x20/10@45 Coaching Notes​ : Raise the dumbbells up to the shoulder height with 20 reps a set and when you complete your full range sets, complete 10 constant tension partials out of the bottom for each working set. Stay strict on the form and ensure that you are using your shoulders. Video: ​ Dumbbell Lateral Raise 7. Seated Dumbbell 6-Way Raise

Ramp Up Sets​ : 2x8@60 Working Sets​ : 3x8@60

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Coaching Notes​ : Try to do these on seated bench with a back (just like in the video), but if you don’t have one of those, just take a seat at the end of any bench. Take a look at the video for the form on these. After the drop sets and partials, I doubt that you will be able to go over 10 pounds in a hand for this 6-way raise. Be humble and light a torch to your shoulders by using appropriate loads here. Work smoothly in and out of each movement and create a huge amount of muscular stress! Video:​ Seated Dumbbell 6-Way Raise ​ 8. Optional - AirDyne Sprints

Ramp Up Sets​ : NONE Working Sets​ : 8x20@10 Coaching Notes​ : Tabata style conditioning today, which means you are in and out in four minutes, but it is going to be some of the hardest minutes of your life. Crush this! Video:​ AirDyne Sprints ​

DAY 3- Pull Strength TOTAL SETS: BACK 23 1. Single Arm Dumbbell Row Ramp Up Sets: ​ 4x8@60 Working Sets: ​ 4x8@60 Coaching Notes: ​ We are using the single arm dumbbell row as a primer movement for this day, so focus on accentuating the range of motion at the bottom portion of the stretch. The stretched position will end up lightening up the load a bit, but move slow through the range of motion. The slower you can move, the more efficient this joint specific warm-up will be. Video: ​ Single Arm Dumbbell Row 2. Barbell Deadlift / Iso-Holds 87

Ramp Up Sets: ​ 4x3@75 / NONE Working Sets: ​ 5x3@90 / Last Rep Iso-Holds 5-10 Seconds Coaching Notes: ​ We are sticking with the traditional straight bar deadlift for the final phase of this program and working with 4 reps per set for ramps and working sets. When you get to your working sets, I want you to hold the last rep up, squeezing your glutes and tensioning your grip and lats maximally for 10 full seconds, or as long as you can if that number seems crazy. On that iso-hold, make sure that you’re standing up straight and pushing your hips through, NOT pulling your shoulders back. Your lats should still be down and back with your shoulders- no shrugging here! Work hard to recover in the rest periods between sets. Video:​ Barbell Deadlift ​ 3. Single Arm Pronated Dumbbell Row Ramp Up Sets: ​ 4x10@60 Working Sets: ​ 4x10@60 Coaching Notes: ​ We are going to put a little spin on the traditional single arm dumbbell row here as we already trained this movement in our primer set. Here’s the trick, go with a fully pronated grip and turn this movement into an overhand rhomboid-targeting strength movement with the same stretch and pull as we usually do. This will really help to bring your shoulder blade down and stretch out all that musculature of the upper back, which is great for receiving a novel training stimulus with simply just the flip of your grip. Again, work off the rack in a split stance here. Video:​ Single Arm Pronated Dumbbell Row

4.Medium Grip Chin Up / Loaded Stretch Ramp Up Sets: ​ 2x5@60 / NONE Working Sets: ​ 5xAMRAP@60 / Loaded Lat Stretch 10 Seconds Coaching Notes: ​ Move your grip out a little from the last time you did these last month and get into a medium grip. This is usually just a little bit more narrow than the insides of your shoulders for 88

reference. Complete 5 working sets of as many reps as possible, and when you fail to pull yourself up on your last rep, control the movement on down and stay in this position for 10 seconds of loaded lat stretching. Again, we are not hanging out on the ligaments here, we should have full control of the shoulder and back musculature at this point.

Video: ​ Medium Grip Chin Up 5. Dumbbell Shrugs Ramp Up Sets: ​ 2x10@60 Working Sets: ​ 5x10@60 Coaching Notes: ​ We are going back to some direct trap training here with the shrugs from a standing position. I want you to hold for a full 2 seconds at the top of every single rep to really build up some time under tension, which has shown great promise in trap development. Don’t cheat here, get that full range of motion and go lighter if you need to, which you probably will! This will blow up your traps, and really target them for the carries to come later. Video: ​ Dumbbell Shrugs 6. Dumbbell Cross Body Carry Ramp Up Sets: ​ 1x30@60 Working Sets: ​ 4x30@60 Coaching Notes: ​ I absolutely love the cross body loaded carry for so many different reasons. Before we get into the specifics, remember that each set consists of one round of 30 seconds with the left arm in the up position, and an additional 30 seconds with the right arm in the up position. You will complete both sides first then rest the 60 seconds. I want you to get a heavy dumbbell in your down hand, and somewhat lighter of a dumbbell in the up hand. Just with any other loaded carry, we are using short steps and perfect posture. Make sure that your ribs are not flared, that your hips stay tucked and square underneath you, and that your hand doesn’t overextend behind you. Video: ​ Dumbbell Cross Body Carry

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7. OPTIONAL- Any Low Intensity Steady State Cardio Ramp Up Sets:​ NONE Working Sets: ​ 15-30 minutes Coaching Notes: ​ Nice and easy here, don’t be a hero! We want to use the walking as a regeneration technique, simple yet effective. Nice and slow here, and be sure to keep your heart rate under 120 beats per minute. Video: ​ Incline Treadmill Walking

DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 16 1. Barbell Glute Bridge

Ramp Up Sets​ : 3x15@60 Working Sets​ : 3x15@60 Coaching Notes​ : Let’s drive some blood into the glutes and pump that posterior chain. This secondary day is going to have a little different focus. Chances are, you are still going to be smoked from the previous lower body workout of the week. That is why we are working very high metabolic stress rep ranges here. Using supra-pump work can actually be regenerative in nature, so work hard to pump nutrition into these muscles even if they are already a little sore. Video:​ Barbell Glute Bridge ​ 2. Front Squat

Ramp Up Sets​ : 3x6@75 Working Sets​ : 4x6@75

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Coaching Notes​ : The front squat is going to be our big movement of the day, but won’t be loaded as heavy as last month. Keep the load relatively light here and focus on a strong speed of contraction. So blast out of the hole on each rep and maintain the bar speed throughout all four sets in this exercise. No grinding here, as again, you are most likely still fatigued. Video:​ Front Squat ​ 3. Bulgarian Split Squat

Ramp Up Sets​ : 2x12@60 Working Sets​ : 3x12@60 Coaching Notes​ : Just when you thought you were out of the woods on FHT Level 2 without the notorious BSS, not so fast! I want these to be loaded up and executed with constant tension. Use a full range of motion and ensure that you are getting deep on every rep. This should burn you up quick, but keep fighting through and get all your reps. Video:​ Bulgarian Split Squat 4. Bottom Half Dumbbell Romanian Deadlift (RDL)

Ramp Up Sets​ : 2x15@60 Working Sets​ : 3x15@60 Coaching Notes​ : Using the dumbbells this month, we are going to work the bottom portion of the stretch. Make sure that the dumbbells are not placed directly in front of the knees, but rather to the sides of the knees at a 45 degree angle. This will keep the load under your center of mass to a greater extent, minimizing the shear forces on the spine from a front loaded hip hinging movement. Reach end range, then only come up half of the way and pump back down. This will really target a great loaded stretch and aid in mobility and hypertrophy simultaneously. Video:​ Dumbbell RDL ​

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5. Bodyweight Walking Lunge

Ramp Up Sets​ : 1x15@45 Working Sets​ : 3xMAX@45 Coaching Notes​ : Last thing of the day to maximize the pump effect of the entire leg. Remember back to phase 1 where I spoke about how the lunge can be a staple for total lower body movement? Well, you are about to put my words to good use by completing an around the world walking lunge. Move slowly in alternating fashion for as many steps as you can, taking 45 second breaks between the three working sets. This should leave you on the ground by the end of the third set so push yourself as this is the last activity of the day. Video:​ Bodyweight Walking Lunge ​ 6. Optional - Any Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : I want to make sure you are going super slow here, so a heart rate zone of 90-110 max! Just keep moving and get your breath back. I highly recommend walking here, even if it is just for a few minutes. Video:​ Incline Treadmill Walk ​

DAY 5- Push Hypertrophy TOTAL SETS: CHEST 11 / TRICEPS 3 / SHOULDERS 16 1. Slight Incline Neutral Grip Dumbbell Bench Press

Ramp Up Sets​ : 3x12@60 Working Sets​ : 4x12@60

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Coaching Notes​ : Switching the hands into a neutral grip to be a little easier on the shoulder in this secondary day. Use a slight incline on the bench that is just a little up from flat, which is also a great angle for pain-free pressing. Keep constant tension on this movement and work the stretch! Video:​ Slight Incline Neutral Grip Dumbbell Bench Press ​ 2. Dumbbell Twist Press

Ramp Up Sets​ : 2x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : One of my favorite movements for creating a ton of tension through the lower insertional points of the pecs, while keeping the loads relatively high and the joint stress low, is the dumbbell twist press. You will bring the dumbbells down to the chest with a traditional pronated grip with palms facing down towards the knees, but as you press up you twist the hands together so your hands are in a neutral grip at the top contracted position. Move slowly in and out of this movement and use a full range of motion and move the hands smoothly from pronation to neutral as you press up on each rep. Video:​ Dumbbell Twist Press ​ 3. Close Grip Bench Press

Ramp Up Sets​ : 2x12@75 Working Sets​ : 3x12@75 Coaching Notes​ : Knock these out with higher muscular hypertrophy rep ranges. These are going to be tough from just the reps alone, but ensure proper form and targeting on the triceps. Use a slightly wider “close” grip than usual here due to the higher rep counts. Video:​ Close Grip Bench Press ​ 4. Triceps Dips

Ramp Up Sets​ : 2x5@60 Working Sets​ : 3xMAX@60 93

Coaching Notes​ : Finally, we are working into another great stretch for the pec group with the triceps dip. We want a minimum of 10 reps, so start with your bodyweight, and if you can get 10 reps easily, then add weight. If you cannot get 10 reps, then use a band around your knees. Move through a full range of motion and place a slight stretch on the chest at the bottom of the movement while driving up, but NOT locking out at the top. These will be maximal effort sets for as many reps as possible with great form. Video:​ Triceps Dips ​ 5. Seated Dumbbell Lateral Raise

Ramp Up Sets​ : 2x10@30 Working Sets​ : 8x10@30 Coaching Notes​ : Yeah, you read that right. Eight working sets with only 30 seconds between sets. I want you to start off light, and just work the movement for the cumulative effect of the raises. You may feel like the first few sets are super light, but by the end you should have yourself one hell of a pump. Video:​ Seated Dumbbell Lateral Raise ​ 6. Seated Bent Over Rear Delt Raise

Ramp Up Sets​ : 3x20@30 Working Sets​ : 4x20@30 Coaching Notes​ : We are using a seated variation here again due to all the intensity and stress that was utilized throughout the week in all aspects of training. Make sure that your feet are firmly on the ground, so put a plate or step underneath your feet if need be. Bring your chest down to your thighs and create a bent over angle. Raise full range of motion and keep great tension in the shoulders throughout the movement. Video:​ Seated Bent Over Rear Delt Raise ​ 7. Seated Scrape The Rack Press 94

Ramp Up Sets​ : 2x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : Set up with a seated bench inside the power rack and get your head close to the rack and the bar. Drive up the bar while scraping the rack on the way up. Squeeze hard for a full second at the top of the rep and squeeze those delts! This is a great variation that takes away any momentum from the lower body, and really isolates down the shoulders! Video:​ Seated Scrape The Rack Press ​ 8. Optional - Chest Press Med-Ball Metabolic Heart Rate Ramp

Ramp Up Sets​ : NONE Working Sets​ : 15x15@15 Coaching Notes​ : If you are feeling crazy, hell it’s the peak phase, so let’s do it. Get a med ball and drive it down into the floor like a chest pass in basketball. Do that for 15 reps and take 15 seconds break. Do that for 15 rounds and you should be just about done :) Video:​ Chest Press Med-Ball Metabolic Heart Rate Ramp ​

DAY 6- Pull Hypertrophy TOTAL SETS: BACK 16 / BICEPS 8 1. Meadows Row

Ramp Up Sets​ : 2x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : This scheme is going to elicit the biggest lat pump of your entire life! We are moving in pump schemes from the Meadows Row for a few sets into the other angled barbell variations. Focus all these movements on using a full range of motion while pumping the weights up and down under total control. Just note, these are stand alone exercises, not like the combo move we used in the other phase. 95

Video: ​ Meadows Row 2. Single Arm Barbell Row

Ramp Up Sets​ : 2x10@60 Working Sets​ : 4x10@60 Coaching Notes​ : You know the drill by now on the single arm barbell row. Drive up and really tension the lats and use a great stretch at the bottom. You should be able to load this slightly heavier than the Meadows Rows you just completed. Video:​ Single Arm Barbell Row ​ 3. T-Bar Row

Ramp Up Sets​ : 2x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : And for the final touch, you are wrapping both hands around the barbell and driving heavy with the T-Bar Row. I want tension here, so squeeze for a half second at the top of each and every rep and maintain a perfect hip hinge bent over position throughout. Video:​ T-Bar Row ​ 4. Medium Grip Pull Up

Ramp Up Sets​ : 3x2/4/6@60 Working Sets​ : 4x8@60 Coaching Notes​ : Ending the back portion of the day again by stretching out the lats under some loading. For those of you who cannot complete 8 strict reps of pull ups with bodyweight, you know the drill. Just get a band around your knees and knock out the reps. And for you beasts who can rep out more than 8 reps, add a little weight on a belt and load this movement up! Full range of motion is a non-negotiable. Really focus on the squeeze of each and every rep at the top! 96

Video:​ Medium Grip Pull Up ​ 4. Hammer Curl

Ramp Up Sets​ : 4x12@60 Working Sets​ : 4x12@60 Coaching Notes​ : Get those hands in neutral position, drive your forearm up and try to smash it to your biceps. Hold that top position for a full second to really generate some tension. Use a full range of motion at the bottom and fight the urge to cheat the weight up by using momentum. Video:​ Hammer Curl ​ 5. Barbell Curl

Ramp Up Sets​ : 3x8@60 Working Sets​ : 4x8@60 Coaching Notes​ : This is as heavy as we are getting in the FHT program, so here we go! I want a tough set of 8 reps on the barbell biceps curl. Keep honest with your form, but if your bar speed slows and you have to grind out a few reps, no worries! Let’s get some volume in here under some heavier loading. Video:​ Barbell Curl ​ 6. BFR Dumbbell Curl

Ramp Up Sets​ : 3x15@60 Working Sets​ : 4x15@60 Coaching Notes​ : And ending the week again with the straps around the arms! Get all 15 reps and really working on volitionally squeezing each and every rep. Hell, if you want, take each working set to failure if you really want a challenge. This is the peak phase after all! Just ensure that you can keep great form. Video:​ Dumbbell Curl ​ 97

7. Optional - Low Intensity Steady State Cardio

Ramp Up Sets​ : NONE Working Sets​ : 15-30 minutes Coaching Notes​ : Again we are focusing on the lower level cardio here on the tail end of the week. With all the heavy and intense bouts of training, we need to back off the hard conditioning a bit to make our gains in muscle and hypertrophy over the course of the next few months. Video:​ Incline Treadmill Walk ​

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