**"Neural Potentiation"
This Program (4 weeks) is aimed at getting the body ready for growth by improving the efficacy of the central nervous system which will improve the subsequent hypertrophy phases by facilitating the recruitment of the fast twitch fibers.
Phase 1 for the serious individuals looking to put on size and strength to their frame.
A1
Cardio
1 x 8:00
A2
Foam Roll
1 x 4:00
A3
Groiner
1 x 20
A4
Air Squat
1 x 20
A5
Banded Hip Mob (Couch Stretch)
1 x 1:00
B
Drop Squat into Vertical Jump (1)
1 x 3
C
Front Rack Mobility
1 x 2:00
D
Barbell Front Squat
7, 5, 3, 7, 5, 3
E1
Leg Press
4 x 8
E2
Body Weight Squat Hold
4 x 0:30
F
Leg Extension
3 x 10
G
Hanging Knee Raise
3 x 12
A1
Cardio
1 x 8:00
A2
T-Spine Foam Roll
1 x 4:00
A3
Bird Dog Series - Variation Focus on Upper Back Activiation
1 x 10
A4
Lying Handcuffs
1 x 8
B
Supinated Grip Pulldown
8, 8, 6, 6
C
Seated Dumbbell Shoulder Press
8, 8, 6, 6
D
Pull-Up
3 x 8
E
Dumbbell Incline Press
3 x 9
F1
Alternating DB Hammer Curl
3 x 8
F2
Bench Dip
3 x 15
G
DB Shrug
2 x 15
H
Crunch
3 x 20
A1
Cardio
1 x 8:00
A2
Foam Roll IT Bands
1 x 4:00
A3
Glute activation bridge
1 x 12
A4
Toe Up Stiff Leg Deadlift
1 x 15
B
Rear Foot Elevated RDL
7, 5, 3, 7, 5, 3
C
Hip Thrust
3 x 8
D
BB Reverse Lunge
3 x 6
E
Seated Hamstring Curl
3 x 7
F
Russian Twist
3 x 15
A1
Cardio
1 x 8:00
A2
Shoulder Taps
1 x 12
A3
Band Pull-Apart
1 x 25
A4
Push-Up
1 x 50
B
BB Row
8, 8, 6, 6
C
BB Bench Press
8, 8, 6, 6
D
1-Arm DB Row
3 x 8
E1
DB Fly
3 x 8
E2
Cable Fly
3 x 15
F
Skull Crushers
3 x 10
G
Rear Delt Fly
3 x 8
H
Reverse Crunch with Eccentric
3 x 8
Former Collegiate Athlete. Bachelors of Science, Certified Trainer, and CF-L1 Coach.
Phase 1 is designed in a way that you can do phase 1 by itself and see results or continue on through the next two phases. Sounds like a win, win to me!
Get RTR Size: Phase 1