PHASE 2.3: HYPERTROPHY

Focus: Upper Chest, Legs, Mid-Back
🌅 MORNING
  • Prone on ElbowsStatic hold (Sphinx). 3+ Mins.
  • Cat-CowGentle Mid-Range only. Safe fluid pump.
  • ⚠️ NO Flexion (30 mins)
🌙 BEDTIME
  • Couch Stretch2 min/side. APT Fix.
  • Supine Hamstring1 min/side. Neutral spine.
  • Prone on ElbowsStatic hold (Sphinx). 3+ Mins.
MON: Back Focus + Biceps 🦍
  • 1. Warm-up: Bird-Dog
    2 x 10
  • 2. Static Extension HoldChest on table. Legs neutral.
    3 x 45s
  • 3. Inverted Table RowMid-Back thickness.
    3 x Fail
  • 4. DB Single-Arm RowLats. Hand support on table.
    3 x 12
  • 5. Hammer CurlsStanding. Neutral Grip.
    3 x 12
  • 6. Goblet SquatsLight technique work.
    3 x 10
WED: Push + Legs (Heavy) 🛡️
  • 1. Incline DB PressCouch setup (45°). Upper Chest.
    3 x 12
  • 2. Push-UpsStrict plank form. Chest volume.
    3 x Fail
  • 3. Bulgarian Split SquatRear foot on couch. Lean forward.
    3 x 8/leg
  • 4. DB Overhead Tricep ExtBehind head. Squeeze Glutes!
    3 x 12
  • 5. Dead BugsAnti-Extension Abs.
    3 x 12
SAT: Full Body Hypertrophy 💪
  • 1. Glute BridgesActivation.
    2 x 20
  • 2. DB RDL (Hinge)Hamstrings. Flat back.
    3 x 10
  • 3. Push-UpsReplaces Floor Press. Volume.
    3 x Fail
  • 4. DB Single-Arm RowLat volume.
    3 x 12
  • 5. Inverted Table RowMid-back volume.
    3 x Fail
  • 6. DB Bicep CurlsPalms up.
    3 x 12
SUN: HIIT Cardio 🔥
Follow YouTube "Low Impact HIIT" video. No Jumping.
  • DurationShort & Intense.
    20 Mins

⚠️ Technical Risk Analysis

DB OVERHEAD TRICEP EXTENSION Risk: Arching lower back (Lumbar Hyperextension) when weight goes behind head.
The Fix: Brace abs like a "Dead Bug" and squeeze glutes hard. If ribs flare up, weight is too heavy or core is too loose.
BULGARIAN SPLIT SQUAT Risk: Stretching hip flexor too aggressively causes back arch.
The Fix: Lean torso forward 15-20°. Don't try to be vertical.
INCLINE DB PRESS (COUCH) Risk: Sliding down or arching.
The Fix: Wedge butt firmly. Keep feet flat. Brace core.