John Rusin - FHT (Functional Hypertrophy Training) Level 1

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SECTION 1: Introduction

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WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING

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WHAT IS FUNCTIONAL HYPERTROPHY HYPERTROPHY TRAINING (FHT)?

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WHO IS THIS PROGRAM THIS PROGRAM FOR?

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WHAT TYPE OF EQUIPMENT IS NEEDED?

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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE?

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WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT?

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WHAT DOES THE CARDIO PROGRAM LOOK LIKE?

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IS THERE THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM?

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SECTION 2: The Methods

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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 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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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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SOME CLOSING NUTRITIONAL RECOMMENDATIONS

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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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PHASE 1.1 OVERVIEW

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PHASE 1.2 OVERVIEW

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PHASE 1.3 OVERVIEW

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SCHEDULING YOUR TRAINING DAYS

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DETAILS OF TRAINING NOTES AND EXERCISES

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PRE-TRAINING DYNAMIC WARM UP

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OPTIONAL POST-TRAINING RECOVERY

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PHASE 1.1 (4-Weeks)

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PHASE 1.2 (4-weeks)

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PHASE 1.3 (4-weeks)

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SECTION 1: Introduction

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - WELCOME TO 12-WEEKS OF FUNCTIONAL HYPERTROPHY TRAINING My name is Dr. John Rusin, and I want to personally welcome you to the next 12-weeks of your training with me in my Functional Hypertrophy Training (FHT) Program. I am truly humbled that you have chosen me to be your coach on your fitness journey, and want you to know that my staff and I are here for you every single step of the way in this 3-month journey to becoming the fittest you have ever been in your life.



























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from all my diverse experiences in fitness, fat loss, strength, bodybuilding, athletic performance, and of course physical therapy, and working with some of the world’s most elite athletes and performers. To read more about me and my experiences, check out my bio on DrJohnRusin.com: Dr. John Rusin, PT, DPT, CSCS, ART, FMS, SFMA I am so excited to get you started with FHT, and to make this your most game-changing and productive 3-months of training in your fitness career, as this blueprint has revolutionized the bodies of my clients in the past three years. This program is battle tested with results, and has been perfected time and time again. I have put my blood, sweat and tears into this program and the methods behind it, and I am so psyched to be guiding you through this process. Before we get into the details and answers of the most commonly asked questions, lets define exactly what Functional Hypertrophy Training is, who it is for, the equipment and time needed to complete the program and of course and what kind of results you can expect from this program.



























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WHAT IS FUNCTIONAL HYPERTROPHY TRAINING (FHT)? Simply put, Functional Hypertrophy Training (FHT) is a system of developing muscular strength and hypertrophy that has been built off of the six foundational movement patterns: 1) 2) 3) 4) 5) 6)

Squat Hip Hinge Lunge Upper Body Press Upper Body Pull Loaded Carry

These six movements set the stage for long-term strength, performance and hypertrophy. We will be loading, progressing and challenging these movement patterns in combination with other training techniques to provide the ultimate form and function of your body.

If I were forced to define this program with one word, it would be “hybrid”. This program is truly a hybrid program based off of the best-proven training methods adopted from high level bodybuilding, powerlifting, athletic performance and conditioning, with the addition of some new school methods that are the most cutting edge techniques in the iron game. What sets this program aside from your average bodybuilding and strength based training program is the strategic use of the barbell, dumbbells, kettlebells, bands and balls as a means of resistance. You will notice that machines and specialty equipment has been omitted from this list. You know what they say- if you want to get brutally strong, devastatingly lean and maintain and enhance function athleticism, keep it simple! My FHT program will only use the tools that have been proven gold standard over the last hundred years. Focusing on maximizing big compound movements with your bodyweight, bells, bands and balls will give you the opportunity to become as functional and athletic as you become stronger and more muscular. Don’t be fooled into thinking you need fancy equipment and chromed out machines to achieve the body of





























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Based on my specific methods that have been popularized throughout the fitness and athletic performance industries over the years, this program has been formulated in a very specific manner to yield optimal hypertrophy and strength gains without the aches and pains that are commonly associated with more hardcore style programs.

“ Focusing on education, along with programming, will make the largest long-term difference in this program...

” In the next section, I will get into exactly what methods this program features, and even reference articles that I have published to get you focused on the “why” behind every single movement that you are executing in this program. Again, education will be a staple of this program. I want you to know the “why” behind these methods so that you can master them and develop a brand new skill set in the gym throughout this process. Focusing on education, along with programming, will make the largest long-term difference in this program, as the techniques, methods and





























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WHO IS THIS PROGRAM FOR? My Functional Hypertrophy Training (FHT) program has been developed specifically for people who want to redefine their bodies from a strength, hypertrophy and fat-loss standpoint. Get brutally strong, get staggeringly ripped, and keep your functionality and performance at a very high level with the FHT! Programmed around big compound movements using basic strength tools, the FHT program can be conveniently completed in any big box commercial gym, CrossFit box, home gym and everywhere in between. Separated into three distinct phases, this FHT program is based on a 12-week periodized progression that will have you hitting your peak after the completion of the program. This program places a heavy emphasis on strength and muscular development, which in turns fits extremely well into a focused fat loss regimen. The foundation of fat-loss is strength. By prioritizing muscle by training and eating like an athlete, the table is set for resetting hormonal balance, enhancing basal metabolic rate, and creating the type of strength and muscle mass that will pay off in the realm of fat-loss for years to come. No matter if you are an intermediate lifter who is looking to continue on training in an intelligent manner, or are a serious strength athlete who is battle tested in the iron game, this program is for you. For all of you novices out there, if you are proficient at the big movements such as the barbell squat, bench press and deadlift, this program could really bring you through to that intermediate range of





























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WHAT TYPE OF EQUIPMENT IS NEEDED? One of the primary features of this 12-week Functional Hypertrophy Training program is the simplicity of equipment that is required. Building a strong and sexy body backed by science doesn’t need to involve the latest technologies or shiny equipment. I wanted to keep equipment limitations to a minimum with this program, and as accessible to people as possible without the need for complex modifications and variations of movements that are based off of niche machines that are anything but prevalent in the gym sectors across the world. Basic tools will continue to create the most impact. Here’s a list of exactly what you need for this program: ● ● ● ● ● ● ● ● ● ●

Bodyweight (so, YOU!) Barbell Weight Plates Adjustable Exercise Bench Multi-Purpose Rack Dumbbells Physioball Medicine Ball Bands Kettlebells (Optional)

I kept these tools very simple for a reason. I want you to focus on the execution of this program, and not on how to figure out how to use some machine in the gym. This equipment is available is every single commercial gym, most CrossFit boxes, and usually in many home





























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HOW LONG ARE TRAINING SESSIONS AND HOW MANY ARE THERE? I have set the schedule for this training program based off of five training days, which include lower body upper body splits, along with push and pull specific training days. Based on your schedule and recovery, you can customize this program to be anywhere from three to five training days. I am giving you the tools; the schedule is up to you! We will review the scheduling options in more depth in a few sections. When focusing on the big foundational movements and using programming methodology to reflect a strength and hypertrophy emphasis, I love training around the big three movements, but also know that there is absolutely a place and a time for pump work, conditioning and other various types of training challenges. Though the training sessions vary in time, all sessions can be completed within 75 minutes, and most sit under an hour or so if you are strict on your prescribed rest periods and keep moving through the exercises and challenging your focus. We will not be wasting any time in the gym, as there will be specific prescribed rest periods for every single movement to keep the pace up and ensure you stay on track. Also, I have added some active recovery sessions that can be completed on the tail end of your training days in the gym, or later on in the day after your training has ended. This will consist of another 15 or so minutes depending on the depth you get into these exercises. It’s important to remember that performance doesn’t end when you leave the gym; recovery in the other 23 hours of the day is pivotal to building foundations and having long-term success.





























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WHAT CAN I EXPECT FROM 12-WEEKS ON DR. JOHN’S FHT? You can expect to be in the best shape of your life, plain and simple. I wouldn’t have written and released this program if the results would be anything other than that. This program is targeting aesthetics, but also is heavily focused on fat-loss, strength and performance. This program has been designed to deliver: -Hypertrophy and Muscle Gain -Fat Loss -Strength Development -Conditioning and Endurance -Mental and Physical Prowes

“ This sounds like the perfect set of results, but why settle for anything except for the best at the end of the day?

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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 five training days per week. From sprinting to walking, heart rate ramps to recovery cardio, we have this aspect of performance covered. One thing that you won’t see in this program is the mandatory slaving away on the elliptical for hours on end at moderate intensity while zoning out in front of the TV. That method of training, if you want to call it that, is exactly what we want to stay away from in FHT. When your strength training is on point and your nutrition is locked in, you will quickly see that yes, cardio is absolutely part of a well-balanced program, but is very minimal when compared to the other aspects of training. You know what they say- you can only have one true priority by definition.

IS THERE NUTRITIONAL GUIDANCE IN THIS PROGRAM?































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FEATURING METHODS AND ARTICLE REFERENCES I have handpicked the top 15 methods that I have based the Functional Hypertrophy Training 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.

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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 which you can complete 10 perfect reps with 100 pounds, this would be what the scheme looks like: ●

Ramp Up ● Ramp Up ● Ramp UP ● Working

Set 1 – 3x10@30 with 50 Set 2 – 3x10@30 with 65 Set 3 – 3x10@30 with 85 Sets 1-3 – 3x10@30 with

pounds pounds pounds 100 pounds































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

HANDS-ON SMR TECHNIQUES

































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INTRA-SET STRETCHING Some say static stretching is dead, and I partially static stretching before a big training day is less there are still some serious gains to be had out of (that is, if you know when and how to strategically

agree. Sure, than ideal, but static stretching 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

































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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.

































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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.

































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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.

































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POSTURAL RESTORATION Most of us training on the FHT program 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.

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TENSION FOCUSED ANTI-CORE TRAINING Lets get this question answered before you even ask. No, there will



































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BLOOD FLOW RESTRICTION When it comes to the latest science behind strength and hypertrophy



































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SHOULDER JOINT CENTRATION One of the very first skills I teach my clients in person and online



































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DIRECT POSTERIOR CHAIN PRIMER SETS As you will see in the program, I have strategically ordered every



































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OPTIMIZING SQUAT DEPTH AND POSITION The squat is responsible for a huge amount of loaded work in the















































































































































































































































































































































































































































































































































































































































































































































































































































































































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: “Use Intra-Set Stretching To Trigger Muscle Article Reference Growth” via Testosterone Nation 4. Seated Dumbbell Overhead Press : 2x12@45 Ramp Up Sets : 3x12@45 Working Sets : From a seated position with backing on a bench if you Coaching Notes have one, we are going to be vertically pressing dumbbells overhead to start into the shoulder emphasized portion of this training day. Implement full range of motion here making slight contact with the dumbbells with the shoulders on the bottom part of the movement and driving up and squeezing your shoulders hard for a full second at the top of the movement. I cue my clients to let the shoulders depress a little at the top of the movement to allow the anterior delts to really take over and squeeze to not put unwanted stresses through the true shoulder joint (aka the gleno-humeral joint). Again, we are targeting the shoulders with more metabolic stress so move slowly and work the muscles for 12 reps per set and a relatively short rest period. Seated Dumbbell Overhead Press Video

5. Dumbbell Bent Over Rear Delt Raise : 2x15@30 Ramp Up Sets : 4x15@30 Working Sets : Now it’s time to hammer the rear delts here with some Coaching Notes isolation work out of the bent over position. We are going to use full range of motion here with a split second tensional hold at the top of every rep. We are not using any momentum here, so the loads you will use in each hand will be a bit humbling but just prepare for an awesome pump! Hip hinge over and get your chest somewhat facing the ground. Maintain this position at the lower body and core while you start raising the dumbbells with a slight bend in the elbow. Try to relax your neck and traps, as we want to delts taking over this movement, not the compensatory muscles that usually get targeted indirectly with poor movement form and execution.



























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6. Dumbbell Lateral Raise : 2x10@30 Ramp Up Sets : 3x10@30 Working Sets : Again, we are going to be working the shoulders from Coaching Notes a different angle with the same methods of increasing metabolic stress with short rest periods and a ton of tension. Standing straight up and maintaining an athletic stance, bend your elbows slightly and raise the dumbbells up to your sides. If you are dealing with a little shoulder dysfunction, raise the dumbbells out a little more in front of you. This is called the scaption plane of shoulder motion and is very shoulder friendly. Raise the dumbbells up to the level of your eyes and hold the top of the movement for half a second in order to maximize tension. Slowly lower all the way down and repeat for the allotted number of reps. Dumbbell Lateral Raise Video

7. Banded Face Pull Ramp Up Sets : 1x25@45 Working Sets : 2x50@45 Coaching Notes : This is what we call a postural shoulder finisher, and for good reason. We are going to be doing a few sets of ultra-high rep face pulls with constant tension and a ton of metabolic stress. The accommodating resistance from the band really sets your upper back on fire. Just keep on pulling with your elbows above the height of your shoulders until you get all 50 reps. Have a goal to complete these reps unbroken, but if you falter, just rest a few seconds and keep going! These will set you on absolute fire so learn to love the burn. Banded Face Pull Metabolic Set Video

: “Make the Face Pull a Staple Exercise” via Article Reference Testosterone Nation



























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8. Core Giant Set - The Pillar Killer : NONE Ramp Up Sets : 1xAMRAP (As Many Reps As Possible) Working Sets : This movement is what I like to call, “The Pillar Coaching Notes Killer” and has been a staple of my quick and effective core finishers for upper body days. Read the article below and check out the coaching notes and videos before jumping into this challenge set. You are only doing this once so make it count on every single movement. The Pillar Killer Video Article Reference : “4 Minutes to Core Strength” via Testosterone Nation



























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DAY 3- Pull Emphasis Strength TOTAL SETS: BACK 18 1. Prone Dumbbell Row on Incline Bench : 3x8@45 Ramp Up Sets : 3x8@45 Working Sets : Setup on a 30-45 degree angle on the adjustable bench Coaching Notes 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. Prone Dumbbell Row on Incline Bench Video

2.Barbell Rack Pull / Lat Stretch : 4x3@60 / Lat Stretch 30 Seconds Total Ramp Up Sets : 4x4@75 / Lat Stretch 30 Seconds Total Working Sets : We are going to be pulling from an elevated position Coaching Notes to start off the first phase of this program. 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 ramp and working set, grab onto the rack and work that hip hinge while stretching out the lats overhead. Hold this position and breathe deep for 30 seconds.



























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3. Single Arm Dumbbell Row : 3x10@60 Ramp Up Sets : 3x10@60 Working Sets : Here we go with more traditional back staple Coaching Notes 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 most 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. Single Arm Dumbbell Row Video

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. On each working set, the last rep will include hanging onto the bar and letting your lats stretch under your bodyweight loading for 10 full 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. Wide Grip Pull Up Video





























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5. Banded Row : 2x10@45 Ramp Up Sets : 4x20@45 Working Sets : In an athletic stance, you will be rowing with both Coaching Notes hands on a single circular band that is placed about shoulder height on a stable surface such as a rack or slammed into a door. These will be constant tension style reps with a huge squeeze on the backside of the movement and full range of motion letting the band all the way out between every rep. We are keeping the ramp up rep count lower on these so we don’t fry you any more than we need to before jumping into some metabolic sets of 4 sets of 20 for the working sets. Squeeze and make these burn! Banded Row Video

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 like you are on the stage at fashion week in Paris. 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





























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7. OPTIONAL – LISS Walking : NONE Ramp Up Sets : 1x30@0 Working Sets : If you want to tack on a little low intensity steady Coaching Notes 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. Incline Treadmill Walk Video





























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DAY 4- Lower Body Hypertrophy TOTAL SETS: LEGS 19 1. Barbell Hip Thrust : 3x10@45 Ramp Up Sets : 3x10@45 Working Sets : I absolutely love the barbell hip thrust to start Coaching Notes lower body days to target the posterior chain, but to also place an emphasis on the gluteal group as it’s often times neglected in bodybuilding style programming. Get yourself setup with a pad between you and the bar, and a stable bench to hinge off of that won’t slide out from under you mid set. You will be driving up each rep and holding it at the top with the hips totally extended for a full second before coming back down with full range of motion and getting to your next rep. I want you to feel the tension in your glutes so squeeze hard. Barbell Hip Thrust Video

2.Heels Elevated Front Squat / Standing Quad Stretch Ramp Up Sets : 3x12@60 / NONE Working Sets : 4x12@60 / Standing Quad Stretch 30 Seconds Per Side Coaching Notes : We are going to move into a more quadriceps dominant squat for the secondary hypertrophy day this month. To accentuate the





























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3.

Bulgarian Split Squat

: 2x10@60 Ramp Up Sets : 3x15@60 Working Sets : We are moving back into a quadriceps dominant single Coaching Notes leg variation with the Bulgarian split squat next. These can be pretty torturous on the legs, so lets keep the ramp up sets at 10 reps a piece. Once you move into your working sets, bump that up to 15 reps per set. I want you to use full range of motion here and really accentuate the eccentric portion of the movement with a split second pause at both the top and bottom of the movement. These should set your quads on absolute fire, especially after all the sets of front squats that you have under your belt already on this training day. Bulgarian Split Squat Video

: “Lower Body Finisher Superset for Hypertrophy” via Article Reference DrJohnRusin.com

4. Dumbbell Stiff Leg Deadlift : 2x15@60 Ramp Up Sets : 3x15@60 Working Sets : We are going into another hip hinge variation on the Coaching Notes tail end of this hypertrophy focused secondary leg day with the dumbbell stiff leg deadlift. The biggest difference between a stiff





























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5A. Banded Good Morning : NONE Ramp Up Sets : 3x30@0 Working Sets : This is our first superset of the month, so you will Coaching Notes be completing the banded good morning then moving directly into the bodyweight walking lunge. For the good mornings, get a band under your feet and place it around your neck. Focus on using your glutes, erectors and hamstrings to work the movement with accommodating band resistance that is far easier on the spine than its loaded variation. Go for 30 reps then move right into an alternating bodyweight lunge. Banded Good Morning Video

5B. Bodyweight Walking Lunge Ramp Up Sets : NONE Working Sets : 3xAMRAP@60 Coaching Notes : These will be performed in alternating fashion with no touching down between steps. What that means is that when your back foot pulls through, you are not touching down under your hips, but rather just continuing that leg through to step forward. This will really torch your legs. Keep the hands down at the sides and try to get a split second pause at the bottom of every single lunge. These should really elicit a pump and be mentally draining. Just go for as many steps as you can and rest 60 seconds because you are































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6. OPTIONAL – Sprints : NONE Ramp Up Sets : 10x30@60 Working Sets : Again, this is optional but if you want to get in a Coaching Notes little high intensity interval training this is the perfect time. If you are in a commercial gym setting or have access to a treadmill hop on and get sprinting. Otherwise, this can be completed outside. Just remember to move slowly into your top end speed especially if you haven’t run or sprinted in a while, while, no injuries here! Sprint for 30 seconds then literally rest without moving for 60 seconds in order to regain your breath and legs. This will take you 15 minutes to get through so maximize your time! Treadmill Sprints Video Article Reference : “The 4 Riskiest Types of Exercise” via Testosterone Nation































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DAY 5- Upper Body Hypertrophy TOTAL SETS: CHEST 8 / BACK 9 / BICEPS 8 / TRICEPS 8 1. Incline Dumbbell Bench Press : 5x10@45 Ramp Up Sets : 2x10@45 Working Sets : We are going to do some extended ramping on this Coaching Notes hypertrophy focused upper body training day here to keep the volume high but also deload you a bit as this is our secondary session of the week. Move up slowly over 5 sets to get to your top end working weight that is a real challenge to complete all 10 reps with. You will be using a 30-45 degree angle on the bench. Full range of motion on these getting a little stretch at the bottom and coming up all the way but then directly back down without a pause. Incline Dumbbell Bench Press Video

2. Close Grip Slight Incline Barbell Bench Press































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3.Stretch Push-Ups : 2x5@30 Ramp Up Sets : 3xAMRAP@30 Working Sets : Working the chest muscles through a stretched Coaching Notes position is the goal for this final push specific movement. Get setup with boxes under each hand and a box to elevate up the feet. As you can see in the video, you will be dipping your chest down towards the ground with the extended range of motion that the boxes allow. I want these smooth and controlled without the use of any momentum. Also, focus on your core position, as you need a stable surface to work off of. Get in a few sets of 5 on your ramp up sets to get a feel for this movement then move right into 3 working sets of as many reps as possible with a strict 30 second rest period between sets. Stretch Push-Up Video

4. Inverted Row Ramp Up Sets : 5x8@45































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5. Single Arm Dumbbell Row + Last Set Challenge Set : 2x10@60 Ramp Up Sets : 3x10@60 + Last Set Challenge Set AMRAP Working Sets : Like I mentioned before in the week, the single arm Coaching Notes dumbbell row is one of the most important movements out there to develop an awesome looking back as pretty as it is functional. We are going in on these again for the second time this week, but this time with a little twist. Get 2 ramp up sets in really stretching at the bottom and tensioning up at the top, then move into your working sets as well. On your last working set you will do something called a challenge set. With the same load that you have used for your other working sets, I want you to go absolutely crazy and crank out as many reps as you possibly can, forgetting about the stretch and just working the movement. Do a challenge set on one side, take a minute break, and then finally complete the challenge set on the opposite side. This should get the heart rate up a bit. Single Arm Dumbbell Row Video































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7A. BFR Dumbbell Curl : NONE Ramp Up Sets : 8x15@15 Working Sets : We will be using blood flow restriction (BFR) Coaching Notes training methodology here. So wrap your upper arms with bands, wraps or anything else that can act as a turnicate at a tightness of 7/10. You will administer the wraps before starting this superset and keep them on until all the sets are completed. Only after all biceps and triceps work is done will you take these off. Read below for a little more on the science behind this method. With the addition of the straps, you will be using 40% of a weight that you could lift for one single rep, so keep in mind that we are working very light weights but focusing on squeezing hard and driving local blood flow into the arms. For the dumbbell curl, grab two dumbbells and curl them up simultaneously, squeeze for a second at the top and pump out 15 reps with a slow and controlled motion. Move into the triceps exercise with 15 seconds of rest between. BFR Instructional Video

































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8. OPTIONAL –Alternating Side to Side Ball Slam : NONE Ramp Up Sets : 10x20@30 Working Sets : Get a ball that is deadened so it doesn’t come back Coaching Notes up and hit you in the face when you slam it with some serious power. This is important; we are NOT using bouncy balls here. Slam side to side using your core and coming into a semi-squat position. Watch your back position so you aren’t crushing your spine with ugly form. Go for 10 reps per side in alternating fashion per set, and 10 total sets. Take 30 second breaks between. This should just about do it for

































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PHASE 1.2 (4-weeks) PHASE 1.2 OVERVIEW Now that we have built a strong foundation of strength, metabolic capacity and volume, it’s time to increase the volume slightly while also adding in a few strategic intensity techniques that will be triggering muscle growth and a hormonal cascade for fat loss. You will see that the focus on the big movements will increase, and the inclusion of some powerful final finishing sets will really test you mentally and as well as physically. As these challenge and extended sets are implemented, be sure to take enough of a rest

































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DAY 1- Lower Body Strength TOTAL SETS: LEGS 20 1.Heel Slide Hamstring Curl / SS Horizontal Jump : 3x10@45 / 2 Horizontal Jumps Ramp Up Sets : 4x10@45 / 4 Horizontal Jumps Working Sets : We are going to turn up the tension a bit on these Coaching Notes hamstrings curls this month and go with a sliding variation where your feet stay in contact with the ground the entire time. This takes

































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3.Dumbbell Forward-Reverse Lunge Combo : 2x8@60 Ramp Up Sets : 3x8@60 Working Sets : These are going to be torturous on your Coaching Notes cardiovascular system along with crushing your legs with some serious metabolic stress. Check out the video, as that is exactly how I want these executed. Pick a side and complete all 8 reps on that side before switching to the opposite side and continuing on reps. After both sides are complete, use that 60 seconds to really get your breath back and rest the legs for another round of strategic

































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5.Dumbbell Step-Up : 1x12@60 Ramp Up Sets : 3x12@60 Working Sets : Our single leg variation this month is going to be Coaching Notes another tough movement, the dumbbell loaded step up. This movement is notorious for cheating so be sure that you do not push off your bottom foot, but try to isolate the foot that is elevated up on the box throughout the entire set. A little weight here goes a long way; so don’t get sloppy and just to add poundage to each hand. Slow yourself down on the eccentric and really challenge yourself from a



































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6A.OPTIONAL- Banded Pull Through : 2x10@0 Ramp Up Sets



































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DAY 2- Push Emphasis Strength TOTAL SETS: CHEST 10 / SHOULDERS 16



































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2.Banded Barbell Bench Press + Push-Up Position Iso-Hold : 3x5@60 / NONE Ramp Up Sets



































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3. Dumbbell Fly with Manual Resistance / Forced Stretch : 2x12@60 / NONE Ramp Up Sets



































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4.Barbell Scrape the Rack Press : 3x6@45 Ramp Up Sets





















































































































































































































































































































































































































































































































































































































































































































































































































































































John Rusin - FHT (Functional Hypertrophy Training) Level 1

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