DEC-19 #HyperWorkouts – 6w Gym Workout Plan

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6x DAY PUSH/PULL lower volume Strength and Training-to-Failure Training Plan, across 6 weeks. Minimum dose whilst eliciting maximum muscle muscle development.

Inspired by AdapNation Podcast interviews with Paul Carter and Christian Thibaudeau, this Training Plan is all about dropping volume down significantly, with the the primary goal being Strength and Strength-Rep PR’s for weekly progressive overload vs escalating volume goals.

The idea is here is get just enough maximally effective reps through heavy lifting and training to failure, whilst limiting the number of truly valuable working sets and a few post-failure set schemes. This will jack up protein synthesis, without creating too much catabolic damage and fatigue. 

Read on for the DEC-19 #HyperWorkouts Gym Workout Plan that contains 6x 40-50min workouts, each with their accompanying Instagram & Youtube videos, plus workout lists for each day.

p.s. I (Steve) am walking the talk with training to failure in these workouts. It ain’t pretty… but this is what it takes. #trainingface

Contents:

  1. Gym Workout Plan Objectives
  2. Gym Workout Plan Assets – mobile-friendly programme/workouts downloads, workout videos and training block guidance
  3. Free Automatic Routine Import into HeavySet iOS App
  4. Who this weight lifting Workout Plan is best suited to
  5. Design Principles for this Training Plan, plus general Training Pointers
  6. Useful Resources for further reading, depending on goal & current knowledge

OBJECTIVES OF GYM WORKOUT PLAN

  1. Maximising natty gains, as inspired by Paul Carter and Christian Thibaudeau
  2. Increase frequency and improving recovery, with a 6 Day Push/Pull Routine of min dose max effect volume and training to failure
  3. Work every body part 3x a week, with 1x Heavy Compound, 3x Isolations & 1x Calf/Abs per day
  4. Post-Failure Fatiguing techniques of Rest/Pause, mTOR & Myo to increase maximum effective reps per session (see HERE)

IMPORTANT: Can be used for Lowering, Increasing or Maintaining Bodyweight. The critical factor to which path you take on this programme will be your diet.

DEC-19  GYM WORKOUT PLAN

AdapNation DEC-19 #HyperWorkouts Gym Training Plan
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DEC-19 Gym Workout Plan Guidance

1 Use HeavySet to track each workout so overall volume can be logged
2 Strength / Rep PR’s  – The number one goal to to lift more weight in the 8-10 rep range. Where that’s not possible, go for rep PR’s within your max weight for this rep range
3 5x Working Sets Per Session! – 1 per exercise. Go to true failure on each working set. You won’t need to do more
4 Warm Up Sets – For the HEAVY lift, warm from from 50-93% intensity for the defined reps. Don’t go to failure. This is warming up and prep for the one Working Set.
5 Optional Workout Finisher – 5-10mins Steady State Cardio / 5-10mins HIIT Cardio
6 Rest Periods – Rest 2-3 mins between Working Sets, with 60-90 secs between warmups
7 Rest Days – Aim to add a rest day after DAY 6. This will be adequate due to lower volume session that last 40-50mins

 

For more info on the weight lifting routine design, training pointer specific to this Workout Plan, and some general gym guidance, advance to the PRINCIPLES & POINTERS section.

 

DAY 1 – PUSH

DEC-19 #HyperWorkouts Day 1
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 1.

DAY 2 – PULL

DEC-19 #HyperWorkouts Day 2
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 2.

 

DAY 3 – PUSH

DEC-19 #HyperWorkouts Day 3
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 3.

 

DAY 4 – PULL

DEC-10 #HyperWorkouts Day 4
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 4.

 

DAY 5 – PUSH

DEC-19 #HyperWorkouts Day 5
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 5.

 

DAY 6 – PULL

DEC-19 #HyperWorkouts Day 6
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View this post on Instagram

 

A post shared by Steve & Wifey ✪ AdapNation (@adapnation) on

Or, check out the YouTube Workout video for Day 6.

 

IMPORT & Start Training Right Away!

If you don’t measure, you can’t manage. Plus, if you want to efficiently get started and blitz through these workouts, there is no better solution than to get this entire Gym Workout Plan loaded up into HeavySet with just a couple clicks.

AdapNation on HeavySet - Helping you perform Weight Lifting Gym Workout Plans
The best of both worlds – Expert Programming on the Best Weight Lifting Training App!

Here’s what you need to do:

STEP 1: Install HeavySet iOS App and accept terms (you can perform 2x workouts for free)

STEP 2: Press the button below to load data into HeavySet

STEP 3: Open up the HeavySet app, where it will recognise the routine to import. Click Import and Choose.
STEP 4: Train! Just click on the imported Folder, and select Day 1. Hope you’re in your gym gear already…

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How to use #HyperWorkouts in HeavySet?

 

WHO IS THIS GYM WORKOUT PLAN FOR?

Anyone can pick up this weight lifting program and benefit. Whether it’s ladies wishing to lose weight and tone up, beginner guys who wants to develop a muscular physique, or for seasoned intermediate lifters who want to develop greater strength and more muscle mass. No age, capability or sex bias here – anyone can make progress with this well-rounded workout plan.

P.S. There are Female-Centric #HyperWorkouts Gym Workout Plans too, if you’re looking for workouts with greater focus on what ladies generally prioritise.

What’s Critical to Note is this…

You can’t out-train a bad diet, and any physique goal must be paired with a diet plan/approach that helps support either Muscle Growth OR Losing Fat (you have to choose, unfortunately).

So, a female will not get bulky and muscly on this plan, unless they are making a concerted effort to match the workout plan with a very specific calorie-suplus and protein-rich diet plan. Likewise, a male will not lose 20 pounds of weight by following this programme if he is consuming more calories daily than he is burning through exercise and daily activity.

DEC-19 GYM WORKOUT PLAN PRINCIPLES & POINTERS

  1. HEAVY – Each workout is focussed on your first and heaviest lift. You’ll warm up with 50% of your 1RM for 20 reps. As per the plan, you’ll increase your % of 1RM whilst decreasing your reps, all the way up to a heavy single. The goal here is not to fatigue yourself, but to warm up your muscles and get used to heavy weight in your hands. Then, give you ONE working set everything you’ve got. To complete failure at 8+ reps. If you have it in you, add one rest/pause micro set after 20secs.
  2. REST/PAUSE – The second lift will be a Rest/Pause post-failure set. Aim for 8-10 reps to failure, followed the same reps again in as few sets as possible (2-3) with only 20 secs break between each. This is all about increasing your Maximum Effective Reps with this one working set. Max Effective Reps only really come into account when the relative intensity is 80%+, hence the post-failure reps end up being there be default.
  3. mTOR – The third lift will focus on very slow eccentrics, again for 8-10 reps that take you to failure. 3-5 slow and controlled eccentric (lowering) portion of the lift to maximise fibre damage, followed by a stretched hold at the end of the set for as long as you can. Like above, this is a post-failure technique.
  4. MYO – The fourth lift will use the Myo Post-Failure Technique, which involves one 8-10 reps to failure Working Set, followed by cluster sets of 3-5 reps every ~15seconds until you fail at 3 reps. If you’ve got your intensity right, you should be looking at 3-5 cluster sets after your Working Set
  5. CALF/ABS – The last exercise of every session will be for the Abs or Calves. You’ll use the the Rest/Pause Post-Failure technique as per exercise no. 2. This will ensure these body parts get adequate attention too.
  6. Workout PR Tracking, % Guidance & Goal Setting – Even more so with this training block, there is a need to track every set within a workout. In HeavySet, you can review prior workout volume and PR’s and get a real-time read on what you need to aim for within your session. Plus, all the % Intensities, Rest Periods, Tempos and Post-Failure Techniques are loaded into the Routine for your convenience. You can calculate your lifting weight goals with this Rep Max / % Intensity Calculator (or any other online/app 1RM calculator)
  7. Don’t Increase The Volume! – It’s tempting, but trust the process. If you are truly going to failure whilst using solid form, getting stronger, and using the post-failure techniques listed above, you would have sent a strong muscle building signal to your muscles. The goal with muscle building is to have a net-positive protein synthesis. If you do too much volume, the muscle building signal may get dampened by the increased damage and fatigue – leading to a net-negative anabolic response. Remember, we’re going for min dose max effect!

General Weight Training Program Guidance

  1. Progressive Overload is the Most Important Thing – The name of the game is to progress in some fashion every week. This creates a stress response that results in muscle damage followed by repair and body adaptation. So, always aim to improve each lift from week-to-week. The best metric for progressive overload will be getting stronger, or more reps to failure on your 80% intensity weights.
  2. Warming Up Recommendations – I would always do 5-10mins of walking / light cycling or 1-2mins of skipping rope to get the blood flowing and raise my body temperature before getting started. In addition, I recommend completing a few escalating Warm Up sets ahead of your big Compound Lift for the day (exercise 1). It’s a bad idea to get straight into the maximum weight without a few lighter practice sets.
  3. The Role of Cardio – For a deep dive into the pros and cons of cardio, I would recommend you list to this AdapNation Podcast – #4: Cardio Pro and Con Deep Dive. In summary, if you are not training to be an endurance athlete, and cardio is purely a means to burn calories for you, then for the most part you can switch cardio for resistance training. The 5-10mins moderate steady state cardio (or you can do HIIT cardio) finishers are more for active recovery after weight lifting training and getting some stress-relieving deep breaths in, versus the calorie burn.
  4. Increase your NEAT for greater Calorie Burn & Weight Loss – instead of doing loads of cardio exercise, I would generally recommend you increase your NEAT (Non Exercise Activity Thermogenesis). Basically, your moving around during the day. Go for walks, stand up regularly from your desk, do housework, yoga, get your steps in etc. You have the chance to burn significantly more calories through NEAT than pounding the streets for 30-60mins.
  5. Expect a 250-450 Calorie Burn, plus More! – On average, I burn about 350 calories per training session. Lighter folk or those with less muscle will burn less, naturally. Moreover, there then is the recovery energy needed to repair which is yet more calories burned. Even better still, the more lean mass on your frame, the higher your BMR is – as in, you burn more calories every day just by having more muscle. It’s a beautiful thing! I use an Apple Watch to estimate my calorie burn during exercise and during the day.

ENJOY! 💪🏻

 

USEFUL RESOURCES

A. If You Want To Get Bigger, Stronger (& Leaner)

How to add lean muscle whilst doing weight lifting workouts
PODCAST: Listen in on how to build lean muscle mass
How to maximise natural muscle gains
PODCAST: Paul Carter sets the record straight on junk volume, and how we are better doing more with less for maximal gains
Christian Thibaudeau Podcast on Training
PODCAST: The legend Christian Thibaudeau breaks down the foundations of building muscle

If you want to double-click into Progressive Overload, then check out this Podcast – #34: What Is Progressive Overload & All The Ways To Do It.

Podcast discussing the importance of progressive overload when lifting weights
#34: What Is Progressive Overload & All The Ways To Do It

There is a ton other useful discussion on Training & Nutrition related topics on the AdapNation Podcast – check it out on Apple Podcasts and Google Podcasts.

B. If You’re Looking For Useful Gym & Training Guidance

Check out the AdapNation PT Corner, where you can find how-to’s, nifty gym tools, great insights and some interesting perspectives to staying motivating and achieving physique results.

AdapNation PT Corner - All things gym training and weight lifting
AdapNation PT Corner – click through to check out a variety of training an physique related content

C. If You Want To Lose Weight (& not necessarily put on muscle size)

Listen to this 2-Part AdapNation Podcast – 101 on Losing Fat for GOOD! Revisited, or read the associated 3-Part Article – Losing Body Fat For Good – Here’s All You Need To Know, and follow this gym workout plan. You will see results you want. Strength training is that versatile.

Podcast on How to lose fat for good
LOSING WEIGHT: The definitive guide to managing bodyweight for the long term

D. If You Want Guidance On Eating To Thrive AND Look Good

Then you’ll want to read up about AdapNation’s IIFYM+ Thrive Eating Approach, as well as check out the 90+ (and growing) exciting meal ideas at AdapNation’s Food Diary. Lastly, check out this Article or Podcast, if you want some practical selection, prepping and cooking tips from Michelle.

AdapNation IIFYM+ Thrive Feature Gold
NUTRITION: AdapNation’s IIFYM+ Thrive – Great Body & Nutritional Wellness

Enjoyed the read?

Comment below, and check out our longer-form Articles, our shorter Micro Blog sections, grab Healthy Meal Ideas from AdapNation Food Diary, and Free Gym Workout Plans at #HyperWorkouts.

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