Name: Playbook - Joseph Bonini - W4/D6 Full Body Hypertrophy
Uploaded: 2023-06-15T19:52:29.613Z
Duration: 60 min
Description: W4/D6 Full Body Hypertrophy

This full body strength workout includes high rep sets to hit each muscle group once more for the week.

Finish.

This challenging full body superset combines lower body push and upper body pull compound movements. Weight should be somewhat challenging, but remember, reps are high. Choose an appropriate weight given the rep ranges.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Lower body push-upper body pull

This challenging full body superset combines lower body pull and upper body push compound movements. Weight should be somewhat challenging, but remember, reps are high. Choose an appropriate weight given the rep ranges.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Upper body push-lower body pull

Complete exercises consecutively, then rest.

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 15 reps each side

Kettlebell Russian twist

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Circuit

W4/D6 Full Body Hypertrophy

W1/D1 Chest, Arms, & Incline Walk

W1/D2 Back, Core, & Walk

W1/D3 Optional Cardio

W1/D4 Leg Day

W1/D5 Shoulders, Arms, and Core

W1/D6 Full Body Hypertrophy

W1/D7 Rest

W2/D1 Chest, Arms, & Incline Walk

W2/D2 Back, Core, & Walk

W2/D3 Optional Cardio

W2/D4 Leg Day

W2/D5 Shoulders, Arms, and Core

W2/D6 Full Body Hypertrophy

W2/D7 Rest

W3/D1 Chest, Arms, & Incline Walk

W3/D2 Back, Core, & Walk

W3/D3 Optional Cardio

W3/D4 Leg Day

W3/D5 Shoulders, Arms, and Core

W3/D6 Full Body Hypertrophy

W3/D7 Rest

W4/D1 Chest, Arms, & Incline Walk

W4/D2 Back, Core, & Walk

W4/D3 Optional Cardio

W4/D4 Leg Day

W4/D5 Shoulders, Arms, and Core

W4/D7 Rest

W5/D1 Chest, Arms, & Incline Walk

W5/D2 Back, Core, & Walk

W5/D3 Optional Cardio

W5/D4 Leg Day

W5/D5 Shoulders, Arms, and Core

W5/D6 Full Body Hypertrophy

W5/D7 Rest

W6/D1 Chest, Arms, & Incline Walk

W6/D2 Back, Core, & Walk

W6/D3 Optional Cardio

W6/D4 Leg Day

W6/D5 Shoulders, Arms, and Core

W6/D6 Full Body Hypertrophy

W6/D6 Rest

W7/D1 Chest, Arms, & Incline Walk

W7/D2 Back, Core, & Walk

W7/D3 Optional Cardio

W7/D4 Leg Day

W7/D5 Shoulders, Arms, and Core

W7/D6 Full Body Hypertrophy

W7D7 Rest

W8/D1 Chest, Arms, & Incline Walk

W4/D6 Full Body Hypertrophy

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