Hypertrophy
Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.
A) DB 1 1/4 Bulgarian Split Squats: 4 sets
B) Landmine Press: 3 sets
C) Close Grip BP: 4 sets
D) Banded Pulldown: 3 sets
E) Hanging Hamstring Curl: 3 sets
F) DB Shrugs: 4 sets
Glute Finisher:
A) DB Step Back Lunges: 3 sets
B) Zig Zag Monster Walk (forwards then back – forwards 20-30 first set, then backwards 20-30 first set; rest 10ish seconds b/w sets, perform two more sets
Strength
A) Sumo Squats: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE
B) Wide Grip Larsen Press: 1×8 at 6RPE, 1×8 at 7RPE, 1×8 at 8RPE
C) Dips: 3×10 at 7-8RPE
D) SA DB Row: 3×15 at 7-8RPE
E) DB/KB Side Crunches: 3×15 at 7-8RPE
Artis Barbell 