Muscle Mass, Strength, and Mobility: Choose 3

If you've resolved to pack on more muscle while maintaining your strength and functionality, you've come to the right place.

Written by John Rusin Last updated on Nov 7, 2022

Hypertrophy Phase One: Week One, Day 1 – Lower Body Heavy

1.MACHINE HAMSTRING CURL 3X6@30 (2 RAMP UP SETS)
2. BACK SQUAT 5X8@60 (3 RAMP UP SETS)
3. REVERSE LUNGE 4X12@60 (2 RAMP UP SETS)
4. BARBELL RDL 3X15@45 (1 RAMP UP SET)
4A. LEG EXTENSION 4X15@30 (1 RAMP UP SET)
4B. LEG CURL 4X15@30 (1 RAMP UP SET)
5. STANDING CALF RAISES 2X30@45 (1 RAMP UP SET)

Hypertrophy Phase One: Week One, Day 1 – Lower Body Heavy

1.MACHINE HAMSTRING CURL 3X6@30 (2 RAMP UP SETS)
2. BACK SQUAT 5X8@60 (3 RAMP UP SETS)
3. REVERSE LUNGE 4X12@60 (2 RAMP UP SETS)
4. BARBELL RDL 3X15@45 (1 RAMP UP SET)
4A. LEG EXTENSION 4X15@30 (1 RAMP UP SET)
4B. LEG CURL 4X15@30 (1 RAMP UP SET)
5. STANDING CALF RAISES 2X30@45 (1 RAMP UP SET)

Hypertrophy Phase One: Week One, Day 2 – Upper Body Heavy

1. FACE PULL 3X6@30 (2 RAMP UP SETS)
2. BENCH PRESS 5X5@60 (3 RAMP UP SETS)
3. CHIN-UP 4X6@60 (3 RAMP UP SETS)
4. SLIGHT INCLINE DB BENCH PRESS 3X12@60 (2 RAMP UP SETS)
5. SINGLE ARM DB ROW 3X15@60 (2 RAMP UP SETS)
6A. BARBELL OVERHEAD PRESS 3X12@45 (1 RAMP UP SET)
6B. REAR DELT RAISE 3X12@45 (1 RAMP UP SET)

Hypertrophy Phase One: Week One, Day 3 – Lower Body Pump

1. HIP THRUST 3X8@45 (2 RAMP UP SETS)
2. FRONT SQUAT 5X8@60 (3 RAMP UP SETS)
3. TRAP BAR DEADLIFT 5X6@60 (3 RAMP UP SETS)
4A. BULGARIAN SPLIT SQUAT 4X15@0 (1 RAMP UP SET)
4B. BULGARIAN SPLIT SQUAT HOLD 4X30@60 (1 RAMP UP SET)
5. LEG PRESS 4X20 (3 RAMP UP SETS)
5A. BODYWEIGHT SPEED SQUAT 3X25@45 (1 RAMP UP SET)
5B. REVERSE HYPEREXTENSION 3X25@45 (1 RAMP UP SET)

Hypertrophy Phase One: Week One, Day 4 – Upper Body Pump

1. BAND PULL APART 3X6@30 (2 RAMP UP SETS)
2. CHAIN/BAND BENCH PRESS 4X10@60 (3 RAMP UP SETS)
3. WIDE GRIP PULL-UP 4X8@60 (3 RAMP UP SETS)
4A. DIP 4X12@30 (2 RAMP UP SETS)
5A. BARBELL CURL 4X10@30 (2 RAMP UP SETS)
5A. DB CURL 3X15@30 (2 RAMP UP SETS)
5B. TRICEPS PUSH DOWN 3X15@30 (2 RAMP UP SETS)
6A. PUSH-UP 2XMAX@30 (1 RAMP UP 10 REPS)
6B. HANGING L-SIT 2XMAX@30 (1 RAMP UP 10 SECS)

Want more? Download the PDF:
John Rusin’s 12-week Functional Hypertrophy Program

About John Rusin

Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with a cutting-edge, pain-free training methodology.

With more than a decade of elite-level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, gold-medal Olympians, competitive powerlifters, and bodybuilders.

John is an internationally recognized coach, speaker, and writer, whose work has been popularized in media outlets such as Testosterone Nation, Mountain Dog Diet, Breaking Muscle, and Muscle and Strength, just to name a few.

John is the owner of John Rusin Fitness Systems, an online fitness platform geared toward synergizing the best of high-performance training and physical therapy to athletes and clients worldwide. This past year, John’s website, Dr. John Rusin, was named to Breaking Muscle’s Top 10 Fitness Sites of 2015.

John also is the owner of Dr. John Rusin Physical Therapy, a sports performance physical therapy practice, located in Madison, Wisconsin. In office, John has been able to develop and perfect his game-changing Hands-On Self Myofascial Release (SMR) Techniques on an impressively diverse athletic population ranging from Ironman athletes to bodybuilders.

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