Training Videos
Heavy-Light Method
Heavy-Light Method This workout consists of a classic hypertrophy method known as “Heavy-Light”. The general idea is to use same muscle group supersets with little to no rest in between, one heavy set, and one light set.
A1
Back squat 5x6 4-0-X-0 (10 sec)
A2
Heels elevated DB squat 5x15 2-0-1-0 (90 sec)
A3
Lying leg curl 5x6 4-0-X-0 (10 sec)
A4
45° back extension 5x15 2-0-1-0 (90 sec)
B1
Standing calf raise 3x25 (60 sec)
B2
Kneeling crunch - high pulley 3x15 (60 sec)
Upper Body
Push-Pull Pt. 1
A1
BB deadlift 4x6 4-1-X-1 (120 sec)
A2
Standing BB OH press 4x6 4-1-X-1 (120 sec)
B1
Seated row - neutral grip 2x8 3-3-1-0 (90 sec)
B2
Seated DB OH press 2x8 3-3-1-0 (90 sec)
C1
Seated lateral raise 1 + 1/4 REP 5x(60sec-50sec-40sec-30sec-20sec-10sec)
C2
45° reverse fly 5x(60sec-50sec-40sec-30sec-20sec-10sec)
D1
Standing low pulley French press 3x6 3-0-1-0 (10sec)
D2
Flat close grip bench 3x8 3-0-1-0 (60sec)
Upper Body
Push-Pull Pt. 2
A1
Standing BB OH press 4x6 4-0-X-0 (90sec)
A2
Thick grip neutral chin-up 4x6 4-0-1-0 (90sec)
B1
Flat DB bench 3x8 3-0-1-0 (10 sec)
B2
15° pronated fly 3x10 2-0-1-0 (90sec)
B3
Semi-supinated seated row 3x8 3-0-1-1 (10sec)
B4
Seated face pull 3x10 2-0-1-0 (90sec)