Functional Hypertrophy 2 Day Split

Day 1 - Lower/Upper Body Superset

22/05/2017

Two-Day Split
Pair 1
Hip/leg push
Supine press (chest empasis)
Pair 2
Pull-up/chin-up
Bent-leg hip extension

Video	Sets	Reps	Comment
Front Squat	3-5	4-6	A1. Barbell Front Squat (Arms straight) Tempo 40X0 Rest 90 seconds
Dumbbell Chest Press	3-5	6-8	A2. Dumbbell Close Grip Bench Press Tempo 40X0 Rest 90 seconds
Chin Ups	3-5	6-8	B1. Chin-up underhand Grip (Machine assisted) Tempo 30X1 Rest 90 seconds
Bridge and Variations	3-5	8-10	B2. Barbell Hip Thruster Tempo 21X1 Rest 60 seconds

22/05/2017

Two-Day Split
Pair 1
One-leg Hip/leg push
High incline press (Deltoid empasis)
Pair 2
Horizontal Row
Straight-leg hip extension

Video	Sets	Reps	Comment
Bulgarian Squat	3	6-8	A1. Bulgarian Split Squat Tempo 3020 Rest 90 seconds
Dumbbell Incline Press	3	6-8	A2. 45 Degree Dumbell Press Tempo 40X0 Rest 90 seconds
1 Arm Dumbbell Row	3	8-10	B1. One Arm Dumbbell Row Tempo 30X1 Rest 90 Seconds
45 Degree Hyper Extension	3	10-12	B2. 45 Degree Hyper Extension Tempo 2020 Rest 90 seconds
Side Plank with Rotation	2	8 each side	C. Oblique Lateral Bridge (Feet & elbows on the ground) Tempo 2020 Rest 45 seconds