Name: Playbook - Brian Gordon - LOWER HYPERTROPHY WK1/D5
Uploaded: 2022-11-25T12:23:10.401Z
Duration: 60 min
Description: LOWER HYPERTROPHY WK1/D5

APRE 10RM Routine

10RM equals 75% of 1RM

Set 1 - Use 50% of your 75% 1RM 

Set 2 - Use 75% of 75% 1RM

Set 3 - Do as many reps with your 75% 1RM

Set 4 - Adjust weight depending on the results from set 3. Chart is below. 

💪🏻 EXAMPLE:
1RM = 100lbs
75% = 75lbs

Set 1 = 38lbs (50% of 75lbs)
Set 2 = 56lbs (75% of 75lbs)
Set 3 = 75lbs for max repetitions.

Let’s say you did 15 reps. The chart says to increase 5-10lbs.

Set 4 = 80lbs for max repetitions. Use the results for next week. 

⚠️ WEIGHT ADJUSTMENT CHART

4-6 Reps decrease 5-10lbs

7-8 Reps decrease 0-5lbs

9-11 Reps no change in weight

12-16 Reps increase 5-10lbs

17+ Reps increase 10-15lbs 

📍 Begin with bar positioned on your upper or lower back.

📍 Brace your midline and keep your chest as upright as possible. Low bar will drop the chest. 

📍 Eyes forward as you lower, sitting back and down.

📍 Reach parallel or below parallel and push through your heels to come back up.

Barbell Back Squat

Set 1: 65% of 1RM

Set 2: 70% of 1RM

Set 3-4: 75% of 1RM

📍 Support upper back on a bench and the barbell across your hips.

📍 With both knees bent to 90 degrees.

📍 Lower your glutes to the floor but not touching the floor. Press back up to starting position.

Barbell Hip Thrust

Find a weight that is challenging.

RPE 6-8

:30 each leg. 

📍 Start with your back foot on a bench.

📍 Bend your back knee while you  squat down.

📍 Lower down until the front leg is at 90 degrees.

📍 Push through your front leg engaging your quads and glutes to come up.

Rear Foot Elevated Split Squat

📍 Legs extend in front with feet together.

📍 Arms extend in front with hands on the ground towards the side of the knees.

📍Lift legs up as high as you can and lower back down.

Seated Leg Raise

Find a weight that is challenging.

RPE 6-8

📍 Elevate your toes with a small plate or slant board.

📍 Engage your upper back by getting your shoulders down and back. 

📍 Slight bend in the knees while dropping your chest downwards and pushing your hips backwards. Don’t squat! 

📍 Keep a natural back posture and the chin tucked.

Toe Elevated Dumbbell RDL

C Series

Accumulate 3 minutes as fast as possible.

📍 Elbows directly below your shoulders. 

📍 Push the ground away with your elbow to limit your shoulders retract and chest to dip to the floor.

📍 Body is in a straight line.

📍 Engage the glutes and abdominals.

LOWER HYPERTROPHY WK1/D5

More workouts from Brian Gordon