52 Week (2 Phase) Hypertrophy Program - FB/FB/Upper/Lower 4X Per Week
Dean Turner Training
This is a 4x per week Full Body A/Full Body B/Upper/Lower training program designed for anyone seeking hypertrophy (muscle growth).
The program includes exercises such as Hack Squats, Sternal Pecs Machine Press, and Single Arm Lat Pull-Downs.
Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.
A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.
This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.
This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.
This program should ideally be purchased by those who have access to a fully equipped gym BUT there is an exercise swaps page incase.
You can expect to spend anywhere from 45-75 minutes in the gym PER SESSION depending on your rest times.
DIETARY RESOURCES ARE INCLUDED!!!
A
Leg Extensions
B
Seated Leg Curls
C
Sternal Pecs Machine Press
D
Wide Grip Lat Pull-Down
E
Clavicular Pecs Machine Press
F
Chest Supported Machine Rows w/ Neutral Grip
G
Seated Machine OHP
H
Single Arm Preacher Cable Curl
I
Single Arm Tricep Push-Down
J
Smith Machine Kelso Shrugs
A
Cardio
A
Hack or Pendulum Squats
B
SLDLs
C
Pec Fly Machine
D
Single Arm Cable Lat Pull-Down
E
Clavicular Pecs Machine Press
F
Chest Supported T Bar Rows w/ Pronated Grip
G
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
H
Banded Smith Machine JM Press
I
Seated Dumbbell Curls w/ Upper Arm Support + Supinated Grip
J
Calf Press
K
Ab Crunch Machine
A
Cardio
A
Clavicular Pecs Machine Press
B
Chest Supported Machine Rows w/ Neutral Grip
C
Sternal Pecs Machine Press
D
Wide Grip Lat Pull-Down
E
Seated Machine OHP
F
BTB Cable Curls
G
Dip Machine
H
Smith Machine Kelso Shrugs
A
Leg Extensions
B
45 Degree Leg Press
C
Seated Leg Curls
D
45 Degree Extensions
E
ADduction Machine
F
Glute Bridges
G
Ab Crunch Machine
H
Calf Press
A
Cardio
Dean Turner
Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
