TB Hypertrophy Strength Pack On Muscle Mass While Gaining Efficient Strength

Inside this workout you will use the most effective and functional weight

training exercises for gaining muscle mass & strength. You will target all of the main muscle groups to ensure you develop a balanced and functional physique. Beginners will start by mastering the technique with bodyweight, then with very light weights, then incrementally add weights. Make sure to perform 1-2 warm up sets with no weight or very light weight before going into your workout sets. The 7 Exercises You Will Perform: 1. Deadlift 2. Squat 3. Bench Press 4. Pull Up 5. Chin Up 6. Dip 7. Standing Overhead Press

The Foundational 7 Exercises

#1 Deadlift

Areas targeted: Butt, Thighs, Calves, Abs, Lower Back, Hips Technique points:

● Grip the bar with hands in a pronated position (hands in the overhand position) and slightly wider than shoulder width apart.

● Feet shoulder width apart with the bar positioned over the mid part of the foot

● Squat down keeping normal curve in lumbar spine, chest up, head facing forwards and shoulders over the bar

● Keep arms straight, hold scapulae down, and brace to stabilise trunk ● Commence lift by pushing through the floor with the legs and letting

hips and knees rise at the same rate, keeping bar close to shins ● When the bar clears the knees, continue to extend the legs and the

lower back until body is fully upright ● Lower the bar under control keeping lower back slightly curved and

the bar close to the body until the plates lightly touch the ground

#2 Squat

Areas targeted: Thighs, Butt, Calves, Abs, Lower Back, Hips Technique points:

● Face the bar and hold a medium grip (wider than shoulder width apart) ● Put the bar on your upper back by dipping under the bar and lifting your

chest ● Move your feet underneath the bar and straighten your legs to unrack

the bar ● Step back with straight legs then at good squatting distance lock your

knees and hips to get ready to initiate squat ● Squat stance should have feet shoulder width apart or slightly wider ● Toes can be facing forward or slightly turned out, knees in line with your

toes ● Head and Back neutral with no excessive arching or rounding of the

back ● Take a big breath, hold it ● Slowly squat down by moving the hips back and down ● At the same time, bend your knees (making sure they do not tilt inward) ● Maintain a neutral head and back ● Make sure heels and toes stay flat on ground ● Squat down as far as you can while maintaining good form (goal hips

travel lower than your knees at the bottom of squat) ● Lift up, bring chest up, straighten the hips and knees, breathe

● Lock out at the top then repeat for rest of your reps ● When finished, walk the bar back to rack with straight legs

Squat Alternative - Weighted Vest Squat

Squat Alternative - Hex Bar Squat

#3 Bench Press

Areas targeted: Chest, Shoulders, Arms (triceps) Technique points:

● Lay on your back on a bench with your feet planted on the floor ● Grip the bar approximately 2 feet apart (or at a comfortable point,

wider than shoulder width) with the arms straight above your chest ● Slowly and under control, lower the bar down to the level of your

chest ● Keep elbows tucked in, forearms vertical, and wrists neutral ● Push the bar back up, until the elbows are straight ● Keep the lower back in contact with the bench at all times ● Natural spine arch maintained throughout.

Bench Press Alternative: Weight Vest Push Up

#4 Pull Up (Weighted)

Areas targeted: Back, Arms, Abs Technique points:

● Begin from a dead hang: arms fully extended, hands about shoulder width apart

● (Palms facing out for pullups) ● Maintain a neutral back and head ● Elbows straight, chest up, shoulders back ● Initiate the pull by exhaling and tightening your core ● Retract your shoulders down & back with your lat muscles. Also

flexing your elbows with your biceps ● Continue to pull until arms are fully flexed, elbows tight to your sides ● Pause for a second and lower yourself slowly back down, inhaling as

you go ● Reach a dead hang position and repeat

#5 Chin Up (Weighted)

Areas targeted: Back, Arms (Biceps), Abs Technique points:

● Begin from a dead hang: arms fully extended, hands about shoulder width apart

● (Palms facing you for chinups) ● Maintain a neutral back and head ● Elbows straight, chest up, shoulders back ● Initiate the pull by exhaling and tightening your core ● Retract your shoulders down & back with your lat muscles. Also

flexing your elbows with your biceps ● Continue to pull until arms are fully flexed, elbows tight to your sides ● Pause for a second and lower yourself slowly back down, inhaling as

you go ● Reach a dead hang position and repeat

Pull Up/ Chin Up Alternative: Inverted Row

Pull Up/ Chin Up Alternative: Seated Cable Row

Pull Up/Chin Up Alternative: Barbell Row

#6 Dip (Weighted)

Areas targeted: Arms (triceps), Shoulders, Chest Technique points:

● Start with hands gripping the bars close to your hips shoulder width apart

● Arms locked out and shoulders pressed down and back (never shrug shoulders)

● Maintain a neutral head and back ● Squeeze glutes, tighten legs and core, have legs bent at the knees

or straight ● Inhale as you lower down and lean your torso slightly forward ● Keep elbows tucked close to your body and have elbows stacked

above wrists ● Lower down until shoulders reach or slightly pass elbows ● Pause for a second and then exhale as you press down to lift back

to your starting position. Repeat for the rest of your reps

#6 Standing Overhead Press

Areas targeted: Shoulders, Arms, Chest, Abs Technique points:

● Start with bar or dumbbells on front shoulders, feet hip width apart, knees and hips locked

● Grip the bar or dumbbells just outside your shoulders, thumbs wrapped around bar or dumbbells, with forearms vertical, wrists neutral

● Maintain a neutral head and back ● Take a breath, hold, and press the bar or dumbbells in a vertical line. ● Press it directly over your head ● Lockout with your arms, holding the bar over your shoulders and

mid-foot ● Shrug your shoulders to the ceiling, pause for a second ● Lower the bar to your shoulders in a vertical line, as you exhale ● Then repeat for the rest of your reps

Overhead Press Alternatives: Handstand Push Up against wall

WORKOUT SCHEDULES

STANDARD SCHEDULE Your goal in this standard schedule is to workout 3 Days per week with 24-48 hours of rest in between workout days. Studies have shown 3X per week to be optimal for resistance training. For your first week, focus on form, technique, and perform less reps or sets if needed. Do not focus on lifting heavy or going too hard at first. Listen to your body and gradually progress after the first week. Perform 1-2 warm up sets with no weight or very light weight before going into your workout sets.

STANDARD SCHEDULE WEEK 1 Day Reps Exercise

#1 Exercise #2

Exercise #3 Exercise #4

Day 1

4X6 Deadlift Dip Chin Up Over-Head Press

Day 2

4X6 Squat Bench Press

Pull Up N/A

Day 3

4X6 Deadlift Dip Chin Up Over-Head Press

STANDARD SCHEDULE WEEK 2 Day Reps Exercise

#1 Exercise #2

Exercise #3 Exercise #4

Day 1

4X6 Squat Bench Press

Pull Up N/A

Day 2

4X6 Deadlift Dip Chin Up Over-Head Press

Day 3

4X6 Squat Bench Press

Pull Up N/A

Repeat for a total of 4 weeks. EXPRESS SCHEDULE This schedule is for you if you struggle with finding the time to workout, you know dedicating 1 hour 3X per week is not a realistic time commitment for you right now.

Recent studies have shown that only 1-2 workouts per week, even just 1 set is significantly better than not working out at all. You can still see gains in muscle mass and strength with little time commitment. Your goal in this Express Schedule is to workout 1-2 Days per week with 48 hours or more rest in between workout days. Again, for your first week, focus on form, technique, and perform less reps or sets if needed. Do not focus on lifting heavy or going too hard at first. Listen to your body and gradually progress with heavier weight after the first week. Perform 1-2 warm up sets with no weight or very light weight before going into your workout sets. EXPRESS SCHEDULE WEEK 1

Day Reps Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

Exercise #6

Day 1

1X6 Deadlift Bench Press

Pull Up Over-Head Press

Squat Dip

Day 2

1X6 Deadlift Bench Press

Pull Up Over-Head Press

Squat Dip

Repeat for a total of 4 weeks.

Equipment Links Weighted Dip Belt (can be used for weighted dips or pull ups): https://www.amazon.com/Leather-Weightlifting-Weighted-Attachment-Adjustable/dp/B01N1L4IHR/ref=pd_lpo_vtph_200_tr_img_3?_encoding=UTF8&refRID=18CV2QPZK28EW905FCJJ Weighted Vest (can be used for weighted, push ups, pull ups, dips, and squats) (Vest as shown in images & workout): https://www.amazon.com/RUNmax-12lb-140lb-Weighted-Vest-Shoulder/dp/B01AJ12MBE/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1499555784&sr=1-4&keywords=weight+vest Barbell: https://www.amazon.com/Body-Solid-Oly-Power-Chrome/dp/B0039Z5FHQ/ref=sr_1_8?s=sporting-goods&ie=UTF8&qid=1499555846&sr=1-8&keywords=barbell Squat Rack: https://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Dsporting&field-keywords=squat+rack&rh=n%3A3375251%2Ck%3Asquat+rack Power Cage (has pull up bar and bench option): https://www.amazon.com/FITNESS-REALITY-810XLT-800lbs-Capacity/dp/B01N4I8FOY/ref=sr_1_fkmr0_2?s=sporting-goods&ie=UTF8&qid=1499556259&sr=1-2-fkmr0&keywords=all+in+one+squat+rack Hex Bar (for squat or deadlift alternative): https://www.amazon.com/CAP-Barbell-Olympic-2-Inch-Combo/dp/B004X167

4A/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1499555972&sr=1-1&keywords=hex+bar Bench Press: https://www.amazon.com/Body-Champ-Olympic-Weight-Developer/dp/B00OJX93OS/ref=sr_1_21?s=sporting-goods&ie=UTF8&qid=1499556018&sr=1-21&keywords=bench+press Weight Plates: https://www.amazon.com/CAP-Barbell-2-Inch-Olympic-45-Pounds/dp/B00306YI1I/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1499556146&sr=1-2&keywords=Weight+plates Doorway Pull Up Bar: https://www.amazon.com/Sportneer-Multi-Grip-Doorway-Trainer-Holds/dp/B01M3YETV5/ref=sr_1_6?s=sporting-goods&ie=UTF8&qid=1499556184&sr=1-6&keywords=pull+up+bar Dip Station: https://www.amazon.com/Ultimate-Body-Press-Fitness-Station/dp/B000ICHPIK/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1499556422&sr=1-4&keywords=dip+bar Door Way Pull Up Bar & Dip Station: https://www.amazon.com/Shamrock-Triple-Pullup-Suspension-Door/dp/B0093T6R4C/ref=sr_1_19?s=sporting-goods&ie=UTF8&qid=1499556422&sr=1-19&keywords=dip+bar