Lift Austin
Bodybuilding, Weightlifting, PowerliftingThis is a 12 week program, that consists of 4 3-week phases. We'll focus on Hypertrophy in this program which will consist of medium to high repetition counts over 3-5 sets per movement.
The first phase focuses on pairing larger and smaller muscle groups that commonly work together to perform compound movements.
The second phase will also be focused on pairing complementary muscle groups with a bit more auxillary work to focus on the secondary muscles groups.
The third phase begins to introduce the concept of supersets while focusing on specific muscle groups (isolation) and less complementary pairing. This will really flush the muscles to increase the quality of the hypertrophic work in the phase. You should expect to really begin seeing and feeling results during this phase.
The fourth phase focuses very heavily on supersets for specific muscle isolation resulting in in a fantastic pump and noticable growth toward the end of the program.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
10, 8, 6, 4
B
Lat Pulldown
4 x 10
C
1-Arm DB Row
4 x 10
D
Seated Cable Row
4 x 10
E
DB Pullover
4 x 12
F
Rear Delt Flyes
3 x 15
A
Bench Press
10, 8, 6, 4
B
Incline DB Bench Press
12, 10, 8, 8
C
DB Arnold Press
4 x 10
D
Barbell Upright Row
4 x 10
E
DB Fly
3 x 15
F
Alternating DB Front Raise
3 x 12
G
DB Lateral Raise
3 x 12
A
Back Squat
12, 10, 8, 6
B
Walking Lunges
3 x 10
C
Romanian Deadlift
4 x 12
D
Barbell Hip Thrust
4 x 10
E
American KB Swing
3 x 12
F
Calf Raise
5 x 10
A
Close Grip Bench Press
4 x 10
B
Skull Crushers
3 x 12
C
Tricep Rope Pulldowns
3 x 12
D
Pull Downs
4 x 10
E
EZ Bar Curl
3 x 12
F
Alternating DB Hammer Curl
3 x 10
G
Barbell Shrug
5 x 10
