Hypertrophy Phase: Week 4 (Midphase Week)

HD1 Heavy Lower Body

1. Front Squat - 3x5 2min rest (Your butt should be on your heels at the bottom. Pause and come back up if you can.)

2. Deficit Straight Leg Deadlift - 3x10 1min rest

3. 3 Rounds, resting as little as possible

A. Barbell Alternating Reverse Lunge x 8ea

B. Barbell or Ab Wheel Rollout

C. Plate Pinch Walk 50ft up and back.

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

1. High Bar Work - Spend 10-15min on the following

- Muscle ups

- Skin the cats and other back lever progressions

- Inverted Hangs to lowers or other front lever progressions

2. Incline Barbell Press - 3x5, 2min rest

3. 5 Rounds, resting as little as possible 

- Ring Row x 10 (put your feet on a bench until you’re horizontal. Go up fast, but lower yourself slowly)

- Strict Ring Dip x 10 (go deep)

4. Bonus: Practice Handstand Walks if you have time

- Active Rest Day -

HD4: Repetition Upper/Lower

1. Ring Work: Spend 10-15min on the following

- Muscle Up progressions

- Back and front lever progressions

(Search GWOD for these)

2. Deadlift 3x10 (touch and go) rest 2min between sets

3. Strict Press 2x10 rest 1min between sets. Rest 3min, then take 65% of your 1RM press and press it for max reps, without resting or racking the weight, push press it, trying to match your strict press reps (switch to jerks if you have to)

4. Take half of your max reps pullups score and perform that many reps for as many sets as possible with 60 seconds of rest between.

HD5: GPP

1 Squat Snatch + 3 Overhead Squats 5x1

…then

Affiliate WOD or CF Mainsite WOD

Hypertrophy Phase: Week 3

HD1 Heavy Lower Body

1. Back Squat - 3x5 2min rest (Your butt should be on your heels at the bottom. Pause and come back up if you can. Add 5-10# to last week.)

2. 3 Round Superset, 20-30sec rest between.

A. Snatch Grip Deadlift - 8 reps

B. Dumbbell Walking Lunge - 10 Steps Up and Back

3. 3 Rounds:

Medicine Ball Twist Toss against wall x 20ea

V Up x 30

Fat Grip Dumbbell Farmers Walk Up and Down a flight of stairs x 1

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

1. Bench Press - 3x5, 2min rest (try 85% of your max and take the weight up 5# after the first set if it was too easy)

2. Seated Dumbbell Shoulder Press x 9. Rest 1min, then lower the incline of the bench and perform Incline Dumbbell Bench Press x 12. Rest 1min, lower the bench to flat and perform Dumbbell Bench Press x 15 reps. Rest 2min, then repeat the whole thing. (You don’t have to use the same weight for all three exercises. Increase as needed)

3. Cable Face Pull (or BB Bent Row) 15-12-9 (Rest 1min. increase weight each set.)

4. Paralette Work: Spend 10-15min on the following

- L Sits

- Handstand Holds

- Tuck and Straddle Press to Handstand

- Active Rest Day -

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20 (65-70% of your 1RM. Normal depth or just below parallel. Add 5-10# from last week if it was easy.)

2. Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 85% of your bodyweight (no tempo, just keep the reps steady).

3. Wide Grip Pullup x Max Reps. Rest 1.5min, then Regular Grip Pullup x Max Reps. Rest 1.5min, then Max Reps Close Grip Pullups.

4. Ring Work: Spend 10-15min on the following

- Muscle Up progressions

- Back and front lever progressions

(Search GWOD for these)

HD5: GPP

5x Power Clean + Push Press + Split Jerk. So one power clean, one push press, one split jerk.

…then

Affiliate WOD or CF Mainsite WOD

Hypertrophy Phase: Week 2

HD1 Heavy Lower Body

Back Squat - 3x5 2min rest (start w/ 75% of your 1RM normal depth back squat and decide what weight you can use for this. Basically your butt should be on your heels at the bottom.)

Good Morning - 3x10 1min rest

Barbell Lunge - 3x10ea 45sec rest between legs and after set (bar is in front rack)

3 Rounds:

Barbell Corner Twist x 10 reps

Fat Grip Strict Toes to Bar x 10 reps

HD2: GPP

Affiliate WOD or CF Mainsite WOD

HD3 Heavy Upper Body

Bench Press - 3x5, 2min rest (try 85% of your max and take the weight up 5# after the first set if it was too easy)

3 Round superset, 20-30sec rest between sets:

     A. Dumbbell Bent Over Row x 12, 12, Max reps

      B. Barbell Strict Press x 12, 12, Max Reps

Weighted Bar Dip - 2 x 10 rest 1min, then 1 x max reps. Once you fail, jump up to the top and lower yourself slowly for 5 more reps.  

Ring Work: Spend 10-15min and perform some of the following.

- Muscle Up: Sets of multiple reps or chest/ribs to rings pullups

- Back Lever: Tuck Back Lever Progressions

- Active Rest Day -

HD4: Repetition Upper/Lower

Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20 (65-70% of your 1RM. Normal depth or just below parallel. Add 5-10# from last week if it was easy.)

Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 135 at a tempo of “down-2-3, up-2” No stopping at the top.

Weighted Chinup 3x10 with 1min rest between sets

High Bar Work: Spend 10-15min and perform the following

- Front Lever: Ice Cream Makers

- Back Lever: Strict Toes to bar to inverted hang, lower to toes to bar then back into skin the cat to full German hang, and back through

HD5: GPP

Power Snatch + Squat Snatch 5 x 1+1 reps

…then

Affiliate WOD or CF Mainsite WOD

Hypertrophy Phase: Week 1

HD1: Heavy Lower Body

1. Back Squat - 3x5 2min rest (start w/ 75% of your 1RM normal depth back squat and decide what weight you can use for this. Basically your butt should be on your heels at the bottom.)

2. Romanian Deadlift - 3x10 1min rest

3. Dumbbell Step Ups - 3x10 each leg 45sec rest (after second leg, no rest between legs)

4. 3 Rounds, not for time:

Band Resisted Situp x 15 reps

Towels Around Handles Dumbbell Farmers Walk x 150ft

HD2: GPP

500 Double Unders

Perform 1 40yd shuttle sprint for each time you break. 1 Sprint  = 10yd up and back twice.

Or

CF Mainsite WOD

HD3: Heavy Upper Body

1. Bench Press - 3x5, 2min rest (try 85% of your max and take the weight up 5# after the first set if it was too easy)

2. Superset A and B with 20-30 seconds of transition time. 3 rounds total:

A) Dumbbell Incline Bench Press x 10 

B) Barbell Bent Over Row x 10 for 3 rounds. 

3. Dumbbell Strict Press - 3x 12, 9, Max reps (Pick a weight you can only do 12 times for this, and only rest 30 seconds between sets)

4. Ring Work: Spend 10-15min and perform some of the following.

- Front Lever: Ice Cream Makers (tucked or straight body)

- Back Lever: Skin the cats to full German Hangs and back through

- Muscle Up: Transitions (with or without false grip) and False Grip Negative Pullups

- Active Rest Day - 

HD4: Repetition Upper/Lower

1. Back Squat 2x8 resting 2min between sets. Rest 3min, then 1 x 20 (65% of your 1RM. Normal depth or just below parallel)

2. Bench Press 2x10 rest 1min between sets. Rest 2min, then 1 x max reps at 135, taking 5 full seconds to lower the weight each rep, then explode up.

3. Weighted Pullup 3x10 with 1min rest between sets (on the last set, jettison the weight and continue bodyweight strict pullups to failure)

4. High Bar Work: Spend 10-15min and perform the following

- Muscle Up: Sets of multiple rep muscle ups or “ribs to bar” pullups

- Toes to Bar to Inverted Hang, then lower slowly with a tucked or straight body to a full hang

HD5: GPP

Hang Power Clean + Power Clean 5 x 1+1 reps

…then

Hill Sprints: 5 x 400m uphill 1:1 work:rest ratio

Or CF Mainsite

- Active Rest Day - 

Note: If you're going to do CF Mainsite for your GPP, make sure it's not going to conflict with your lifting schedule. If it's got overhead pressing, you obviously don't want to do it on Tuesday. If it's got walking lunges, you're not going to want to do it after the lower body day. Just be smart and plan accordingly. Recovery is king to gaining muscle size, which is what we're about for this phase.