52 Week (2 Phase) Hypertrophy Program - Upper/Lower/Push/Pull 4X Per Week
Dean Turner Training
This is a 4x per week Upper/Lower/Push/Pull training program designed for anyone seeking hypertrophy (muscle growth).
The program includes exercises such as Sternal Pecs Machine Press, Single Arm Lat Pull-Downs, Chest Supported Machine Rows, and Hack Squats.
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
Clavicular Pecs Machine Press
B
Wide Grip Lat Pull-Down
C
Sternal Pecs Machine Press
D
Chest Supported Machine Rows (Pronated Grip)
E
Seated Machine OHP
F
Seated Dumbbell Curls w/ Upper Arm Support + Supinated Grip
G
Dip Machine
H
Ab Crunch Machine
A
Leg Extensions
B
Seated Leg Curls
C
Hack or Pendulum Squats
D
45 Degree Extensions
E
ADduction Machine
F
Smith Glute Bridges
G
Calf Press
A
Cardio
A
Sternal Pecs Machine Press
B
Low To High Seated Cable Fly
C
Pec Fly Machine
D
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
E
Seated Machine OHP
F
Single Arm Tricep Push-Down
G
Dip Machine
H
Ab Crunch Machine
A
Chest Supported Machine Rows (Pronated Grip)
B
Single Arm Cable Lat Pull-Down
C
Chest Supported Rows W/ Neutral Grip
D
Wide Grip Lat Pull-Down
E
Rear Delt Fly Machine
F
Single Arm Preacher Cable Curl
G
Seated Hammer Curls w/ Upper Arm Support
A
Cardio
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 7 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
