Shorter Hype

This is a 4 week plan but each week you do something different to increase intensity so its vital you start week 1 as hard as you can, working at your absolute best and pushing to what you can with perfect form. Please concentrate on Tempo explained above.

WK1-Start with weight for 5 reps then drop weight 10% ish and carry on for full reps TEMPO 3-1-3-0 if changing weigth is a mare start with weight for 5 reps and keep taking a few second rest for remaining reps MUST START AS IF REPPING OUT ON REP 5

WK2-Increase all exercises by 1 set, carry on with drop st as per week 1

WK3-Keep increased sets but Increase start weight and therefore drop weight is also more (is this isn’t possible increase by another set)

WK4- Doing all above from previous weeks (drop sets,extra set, increased weight) but slow all movements down to TEMPO 4-2-3-1

LEGS

Start 4 Sets 12-16 Reps

TRI SET

Hip thrusts (1 leg if only low weight)

Alt back lunge (16 reps total)

RDL

Start 4 Sets 12-16 Reps

TRI SET

Squats (low)

1 Leg high step up weighted (8 each leg)

Front Lunges (8 each leg so heavy and knee to floor)

SUPERSET

Start 4 Sets 12-15 Reps

Cycle Squat

1 Leg Deadlift (15 each leg)

UPPER

Start 4 Sets 12-15 Reps

TRI SET

Chest Press

Pec Fly

Press ups

Start 4 Sets 12-15 Reps

TRI SET

2 arm row

Straight arm pullover

Lat Pull down / Pull ups (rest as needed)

TRI SET

3 SETS 25 reps each

Lat Raises

Arnold press

Prone Fly

SUPERSET

Start 3 Sets 12-15 Reps

Concentration curll

Dips (rest as eeded)

LEGS 2

Start 4 Sets 12-16 Reps, rest after full round

CIRCUIT

Goblet Squats

Wide leg straight dead

Goblet Cycle Squats

RDL

Start 4 Sets 12-16 Reps , rest after full round

CIRCUIT

Good Morning

Alt front Lunges

Bent Leg Deadlift

Jump Lunges

SUPERSET

Start 4 Sets 12-15 Reps

Hip Thrusts

Front Squat

UPPER

Start 4 Sets 12-15 Reps

TRI SET

Shoulder Press

Seated Lat Raises

Bench press

Start 4 Sets 12-15 Reps

TRI SET

Deadlift

Prone Fly

Reverse Lat Pull down

SUPERSET

2 SETS 25 reps each

Front Raise

Facedown Row

Hang Clean to Press

SUPERSET

Start 3 Sets 12-15 Reps

Bicep Curl

Tricep skullcrusher

LEGS 3

Pyramid set 6 sets, 15,20,30,30,20,15 (increase as reps go down, decrease weight as reps go up)

Hip Thrusts

Pyramid set 6 sets, 15,20,30,30,20,15

Cycle Squat

Pyramid set 6 sets, 15,20,30,30,20,15

Curtsy Lunges (each leg)

TRI SET 3 sets 20

Good Morning

Swing Lunges

Split Lunges

EXTRA SHOULDERS AND ARMS

Pyramid set 6 sets, 15,20,30,30,20,15 (increase as reps go down, decrease weight as reps go up)

Shoulder Press

Pyramid set 6 sets, 15,20,30,30,20,15

Seated Lat Raises

Pyramid set 6 sets, 15,20,30,30,20,15

Clean and press

TRI SET 8 sets 8-10

Dips/ legs elevated dips if no dip bar

Neutral lat pull down/ chin ups