DEC-18 #HyperWorkouts – STRENGTH DAY

2 min read


🆕 #HyperWorkouts Programme, the last of 2018! What a year…

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!


With DEC-18 #HyperWorkouts, we are going for a true Bodybuilder Body Part Split to mix up the stimulus, take a break from the heavy CNS demanding lifting, and to illicit more frequency and volume for hypertrophy plateau busting. 


Whilst this is a Bodybuilding body-part split training block, it’s not a good idea to not train heavy whatsoever for 8 weeks. You’ll lose familiarity with load, aggression and fully DNS demanding bouts of effort. Your strength will back out a little – but that will be less to do with muscle and more to do with being out of practice. So, there are 3x STRENGTH days scheduled on week 2, 5 & 8 to keep you familiar. Replace Day 3 or Day 5


1️⃣ Low-Bar Back Squat – 3x 4-6

2️⃣ Bench Press / Overhead Press – 3x 4-6

3️⃣ Conventional Deadlift – 2x 4-6

🎬 For FULL videos of each of the exercises performed in this Workout, check out the DEC-18 Gents #HyperWorkouts @AdapNation Instagram tiles.

Days 1, 2, 3, 4 & 5 can be found on the AdapNation YouTube channel, #HyperWorkouts and our instagram feed!

  • Warming Up Sets – Whenever you shoot for a heavy lifting day, it’s critical that you get your body into the groove and get it used to the upcoming weight. So, look to do 2-3 warm up sets ahead of your working sets, say one at 40% and and the second at 60-70%. Do that for each of the lifts today. This will give you some extra volume too.
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

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