52 Week (2 Phase) Hypertrophy Program - Back Focused 4X Per Week
Dean Turner Training
This is a 4x per week Back Focused training program designed for anyone seeking hypertrophy (muscle growth) biased toward the Lats/Traps/Rhomboids/etc.
The program includes exercises such as Lat Pull-Downs, Chest Supported Rows, and Rear Delt Flys.
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. That said, you will likely see your BEST arm growth if you are in a calorie surplus!
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
Wide Grip Lat Pull-Down
B
Chest Supported Rows (Pronated Grip)
C
Clavicular Pecs Machine Press
D
Sternal Pecs Machine Press
E
Seated Machine OHP
F
Seated Dumbbell Curls
G
Single Arm Tricep Push-Down
A
Cardio
A
Chest Supported Machine Rows (Neutral Grip)
B
Single Arm Cable Lat Pull-Down
C
Rear Delt Fly Machine
D
Pec Fly Machine
E
Low To High Seated Cable Fly
F
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
G
Dip Machine
H
Seated Dumbbell Hammer Curls
A
Cardio
A
Chest Supported Rows (Pronated Grip)
B
Wide Grip Lat Pull-Down
C
Smith Machine Kelso Shrugs
D
Sternal Pecs Machine Press
E
Clavicular Pecs Machine Press
F
Seated Dumbbell Curls
G
Seated Machine OHP
H
Single Arm Tricep Push-Down
A
Leg Extensions
B
Seated Leg Curls
C
Hack or Pendulum Squats
D
45 Degree Extensions
E
ADduction Machine
F
Glute Bridges
G
Calf Press
H
Ab Crunch Machine
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.
