Full Body Hypertrophy
It is important to complete Strength Development #04 before you try this workout.
Ben and Julea will guide you through a full-body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the foundational strength workouts) and aim to hit higher reps.
We recommend that you repeat this workout at least a couple of times and feel comfortable with all the movements before progressing to Strength Development #06.
With any strength training aim for no more than 2 – 3 times in a week and always have a rest day in between.

Equipment: Barbell, Weights, Bench/Step
Presenters: Ben Main, Julea Cecil

1. WARM-UP
All Over Me performed by Mow Music
Moves: Hip Hinge, Deadlift, Wrist Mobility, Hip Rotation, Thoracic Rotation, Pushup, Squat, Front Squat, Overhead Push Press

2. LOWER BODY PREP
Be Great performed by INF
Moves: Backward-Stepping Lunge, Front Squat, Back Squat

3. PYRAMID 1 - LOWER BODY
DaDa performed by Mow Music
The Locust King performed by NOAM DEE
Moves: Front Squat, Back Squat, Backward-Stepping Lunge

4. PYRAMID 2 - CHEST
Buckeye performed by Downward Years
Topaz performed by JJ Indecisive
Moves: Bench Pullover, Chest Press, Rotational Chest Press

5. PYRAMID 3 - BACK
Roll Deep performed by NOAM DEE
Upon Prey performed by NOAM DEE
Moves: Underhand Grip Deadrow, Reverse Fly, Back Extension

6. CON-SETS
Cool Like That performed by Dan Draper
Crystal Splash performed by Bobby Weaving
Prime performed by INF
Moves: Halo, Clean & Press, Catch Seesaw, Bicep Curl, Alternate Leg V-Tap

7. COOLDOWN
Sliding Your Way performed by Ashley Alexander
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Hip Flexor Stretch, Childs Pose, Quad Stretch, Shoulder Stretch, Wrist Stretch