Hypertrophy - The Drop Block Method + Post Fatigue Overloads 5 Day: Training by Dan Bradley in TrainHeroic

Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
Lower Body Push

A

Back Squat

3 x 8

B

Back Squat

6, 8, 10

C

Leg Press

3 x 10

D1

Walking Lunges

3 x 20

D2

Leg Extension

3 x 10

E

Hanging Leg Raise

3 x 10

Tuesday
Upper Body Horizontal Push

A

Bench Press

3 x 8

B

Bench Press

6, 8, 10

C

Incline DB Bench Press

3 x 10

D1

Middle Cable Chest Flys

3 x 10

D2

Push-Up

3 x 10

E

Swiss Ball Crunches

3 x 20

Wednesday
Lower Body Pull

A

Deadlift

3 x 8

B

Deadlift

6, 8, 10

C

Razor Curl

3 x 10

D1

Hip Thrust

3 x 10

D2

Lying Leg Curl

3 x 10

E

Back Extension

3 x 10

Thursday
Upper Body Pull

A

Wide Grip Lat Pulll Down

3 x 8

B

Wide Grip Lat Pulll Down

6, 8, 10

C

V Grip Landmine Row

3 x 10

D1

Hammer Strength Seated Row

3 x 10

D2

DB Reverse Fly

3 x 10

E

Ab Wheel

3 x 10

Friday
Accessory Day

A

Barbell Bicep Curl

3 x 8

B

Barbell Bicep Curl

6, 8, 10

C

Tricep Pushdown

3 x 8

D

Tricep Pushdown

6, 8, 10

E1

Barbell Upright Row

3 x 10

E2

DB Lateral Raise

3 x 10

Hypertrophy - The Drop Block Method + Post Fatigue Overloads 5 Day