Men's Physique Specialization
N1 Training
BodybuildingThis program focuses on maximizing upper body tissue gain by utilizing the power of biomechanics in exercise selection and applying all the current research on training for hypertrophy. You'll experience how to PROPERLY apply techniques like lengthened partials, reverse drop sets, and more.
If you want to specialize in growing your upper body over the next 16 weeks, have all the research applied for you, cut out the guesswork, and push your limits, this is your program. We'll still train legs (never skip leg day) with a relatively lower volume in order to focus your recovery resources towards the priority muscle groups.
This program will emphasize training at longer muscle lengths and utilizing appropriate resistance profiles to maximize the stimulus in each set. You'll see how ALL the data is applied in training, not just one or two factors from the most recent paper.
N1 is the leader in educating personal trainers on getting results with their clients, now we're passing that knowledge directly to you in the form of this 16-week upper body specialization hypertrophy program. Periodization and progression is already built in. Just follow along and put in the effort 💪
A1
Flat DB Chest Press
8, 8, 6, 6
A2
Kneeling Hammer Row
8, 8, 6, 6
B1
Anterior Delt 40Ëš Incline DB Press
3 x 8
B2
Rear Delt Pull Around - Lengthened
3 x 10
C1
Teres Major Cable Pull Over
3 x 10
C2
Middle Delt Cable Lateral Raise - Lengthened
3 x 8
D1
Biceps Wide Cable Curl
4 x 10
D2
Triceps Unilateral Cross Body Cable Extension
4 x 10
E
Triceps Over the Shoulder Cable Press
1 x 10
A1
Hack Squat
8, 8, 6, 6
A2
Seated Leg Curl
4 x 10
B1
Sissy Quad Biased Leg Press
3 x 8
B2
Lying Leg Curl
3 x 8
C
Leg Extension
2 x 4
D1
Glute Max Cable Pressback
3 x 10
D2
Cable Hip Adduction - Hybrid Plane
3 x 10
E
Lying Hip Flexion - Psoas
3 x 10
F
Internal Oblique Cable Crunch
2 x 10
G
External Oblique Cable Crunch
2 x 10
A1
Press Around - Sternal Pec Lengthened
10, 10, 8, 8
A2
Stepped Back Hammer Row
10, 10, 8, 8
B1
Anterior Delt 40Ëš Incline DB Press
3 x 8
B2
Rear Delt Cable Lateral Raise
3 x 10
C1
Teres Major Cable Pull Over
3 x 10
C2
Middle Delt Cable Lateral Raise - Lengthened
3 x 8
D1
Lying DB Preacher Curl
4 x 10
D2
Triceps Overhead Cable Extension Lengthened Overload
4 x 10
E
Pronated DB Preacher Curl
1 x 10
A1
Barbell RDL
8, 8, 6, 6
A2
Reverse Crunch / Garhammer
@ 6, 7, 8
B1
Glute Dominant Leg Press
3 x 8
B2
Calf Press on Leg press
3 x 10
C
45˚ Hip Extension
2 x 4
D1
Glute Med Cable Kick
3 x 10
D2
Cable Hip Adduction - Frontal Plane
3 x 10
E
Lying Hip Flexion - Psoas
3 x 10
Kassem Hanson
Founder of N1 Education. Coach Kassem has become one of the leading educators in the fitness industry. Teaching hundreds of coaches and personal trainers over the past decade to deliver better and faster results for their clients. His current work is on the bleeding edge of applied biomechanics in resistance training and program design.
Cody Moxley
N1 Coach, CISSN. Over the past 8 years Cody has coached clients from 18-67 and from newbies to pro-athletes. Currently, most of his clients are coaches themselves looking to learn more and enhance their own skills while progressing towards their physique goals. He has created dozens of educational articles and videos for N1 Education as well as an online course for fitness professionals.
Adam Miller
N1 Coach, CSCS. Between having worked in the trenches of collegiate sports as a coach, breaking records in competitive powerlifting, and helping clients earn pro-cards in bodybuilding, Adam has extensive experience working with teams as well as 1-on-1 clients and producing excellent results.
Use the same approach and techniques we train with ourselves at the N1 HQ and with our 1-on-1 clients
Get Men's Physique Specialization