HYPERTROPY

M.A.X. PHASE 2/MONTH 2 WORKOUT JOURNAL

Date: Week: Chest & Rows Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
A1. DB Chest Press 6* 6 4010 0
A2. Bent Over DB Rows 6* 6 4010 90*
B1. 30 Degree Chest DB Flys 8* 8 4010 0
B2. 30 Degree Reverse Flys 8* 8 4010 60*
C1. Incline Barbell Press 10* 10 4010 0
C2. 60 Degree Lat Pulldowns 10* 10 4010 30*
NOTES: We gave you two options for the dumbbell chest press. Choose one and use it for the entire month. We also gave you two options for dumbbell chest flys
so you can choose either one. Stick to same exercise for the entire phase.
NOTES: You will need a stop watch to manage your rest periods. The goal is to increase the volume, use the same tempo and drop the rest periods as prescribed
while accomplishing the workout in the goal workout time below:
Week 1 Goal Workout Time - 33 minutes
Week 2 Goal Workout Time - 41 minutes
Week 3 Goal Workout Time - 48 minutes
Week 4 Goal Workout Time - 33 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 2/MONTH 2 WORKOUT JOURNAL

Date: Week: Upper Body Pull Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
QUADS
A. Back Squat, Heels Elevated 6* 6 4010 90*
B. Leg Extension 8* 8 4010 60*
C. Leg Press, Heels Elevated + Shove Up 10* 10 4010 30*
CALVES
D. Calve Exercise of Your Choice 1 * 3010 *
Notes: The calf press on a leg press machine is the safest option
CALVES PROGRESSION:
Week 1 - 10 reps, 10 sec rest, 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps, done!
Week 2 - 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, done!
Week 3 - 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, 50 sec rest, 60 reps, done!
Week 4 - 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, 50 sec rest, 60 reps, done!
NOTES: You will need a stop watch to manage your rest periods. The goal is to increase the volume, use the same tempo and drop the rest periods as prescribed
while accomplishing the workout in the goal workout time below:
Week 1 Goal Workout Time - 30 minutes
Week 2 Goal Workout Time - 38 minutes
Week 3 Goal Workout Time - 46 minutes
Week 4 Goal Workout Time - 30 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 2/MONTH 2 WORKOUT JOURNAL

Date: Week: Shoulders & Lats Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
A1. Military Shoulder Press, Reverse Grip 6* 6 4010
A2. Medium Grip Lat Pulldown, Reverse Grip 6* 6 4010 90*
B1. Front Barbell Raises, Slight Lean Forward 8* 8 4010
B2. Straight Bar Lat Pulldowns 8* 8 4010 60*
C1. Seated DB Lateral Raises 10* 10 4010
C2. Seated Cable Lat Pulldowns 10* 10 4010 30*
NOTES: You will need a stop watch to manage your rest periods. The goal is to increase the volume, use the same tempo and drop the rest periods as prescribed
while accomplishing the workout in the goal workout time below:
Week 1 Goal Workout Time - 33 minutes
Week 2 Goal Workout Time - 41 minutes
Week 3 Goal Workout Time - 48 minutes
Week 4 Goal Workout Time - 33 minutess
Workout Comments:
HYPERTROPY
M.A.X. PHASE 2/MONTH 2 WORKOUT JOURNAL

Date: Week: Upper Body Push Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HIPS
A. Lying Leg Curls, Toes Pointed 6* 6 4010 90*
B. Wide Stance Leg Press, Toes Externally Rotated 8* 8 4010 60*
C. 45 Degree Back Extension 10* 10 4010 30*
CALVES
D. Calve Exercise of Your Choice 1 * 3010 *
Notes: The calf press on a leg press machine is the safest option
CALVES PROGRESSION:
Week 1 - 10 reps, 10 sec rest, 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps, done!
Week 2 - 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, done!
Week 3 - 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, 50 sec rest, 60 reps, done!
Week 4 - 30 reps, 30 sec rest, 40 reps, 40 sec rest, 50 reps, 50 sec rest, 60 reps, done!
NOTES: You will need a stop watch to manage your rest periods. The goal is to increase the volume, use the same tempo and drop the rest periods as prescribed
while accomplishing the workout in the goal workout time below:
Week 1 Goal Workout Time - 30 minutes
Week 2 Goal Workout Time - 38 minutes
Week 3 Goal Workout Time - 46 minutes
Week 4 Goal Workout Time - 30 minutes
Workout Comments:
HYPERTROPY
M.A.X. PHASE 2/MONTH 2 WORKOUT JOURNAL

Date: Week: Quads & Calves Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
A1. Incline Dumbbell Curls 6* 6 4010 0
A2. Dumbbell Supported Kickbacks 6* 6 4010 90*
B1. Barbell Curls, Slight Lean Forward 8* 8 4010 0
B2. Straight Bar Pressdowns, Slight Lean Forward 8* 8 4010 60*
C1. Cable Curls 10* 10 4010 0
C2. One Arm Cable Extension 10* 10 4010 30*
NOTES: You will need a stop watch to manage your rest periods. The goal is to increase the volume, use the same tempo and drop the rest periods as prescribed
while accomplishing the workout in the goal workout time below:
Week 1 Goal Workout Time - 33 minutes
Week 2 Goal Workout Time - 41 minutes
Week 3 Goal Workout Time - 48 minutes
Week 4 Goal Workout Time - 33 minutess
Workout Comments: