Hypertrophy Cluster Training (HCT-12) - Training Program

*Warm-up

basic;
Pre - warm up
Dynamic Mobility
Muscle Activation
CNS Activation

Upper Body Warm-Up

•Shoulder Circle Big/Little forward and back. 30 sec each
•PNF diagonals - 15 reps each orientation
•Wall slides - 10 reps
•Tumminello’s LYTP Shoulder circuit 8-12 reps each letter
•Explosive Press-Up (either on the floor or diagonal against a wall. Clap press-ups without the clap!) - 6 reps
•Dumbbell/ Kettlebell Snatch – 6 reps (weight is not the aim here, speed is, especially explosion when direction changes, at the bottom of the movement - change from eccentric to concentric. Think Bruce Lee’s one-inch punch!)

Lower Body Warm-Up

•Leg swings front and back - 15 either side
•Leg swings side to side - 15 either side
•Glute Bridge - 10 reps
•Dumbbell/ kettlebell swing - 6 reps. Again speed is the aim here (10-20kg dumbbell/ kettlebell)
•Moving from Warm-Up to Lifting

**link
upper body
http://www.wannabebig.com/injury-rehab-and-stretching/lower-body-warm-up-10-minutes-to-better-performance/

lower body
http://www.wannabebig.com/training/injury-rehab-and-stretching/improve-performance-with-an-effective-upper-body-warm-up/

*Work out

Work up to a 6RM for each movement and then perform a \'cluster set\'
where you perform 3 set of doubles with the same weight,
with minimal rest between sets (30-60 seconds)

-only one exercise per bodypart
-worked up to a 6RM (approximately 80% of 1RM)
-six rest pause reps done in a cluster; 6+2+2+2

for example;

•Bar x 6 reps (warm-up)
•135lbs x 1 (feel set)
•185lbs x 1 (feel set)
•225lbs x 1 (feel set)
•240lbs x 6 (work set)
•270lbs x 6 (work set)
•300lbs x 6 (work set)
•320lbs x 6 (work set)
•340lbs x 6 (work set) This was the previous best but the last rep felt easy, so go for another set
•350lbs x 6 (work set) Barely got the sixth rep.

*Exercise Performance
Here we recommend a slow negative (5-seconds minimum),
a pause of a second or so at the bottom (in the stretch position) and a powerful concentric

*Exercise Selection
-one exercise per bodypart/movement

Vertical Pulling = chin-up, pull-up, rack chin, pulldown
Horizontal Pulling = one-arm dumbbell row, barbell row, low pulley row, Hammer Strength version
Horizontal Pressing = incline bench press, flat bench press, dumbbell bench press (flat or incline), most Hammer Strength versions
Vertical Pressing = standing barbell press, standing dumbbell press, most Hammer Strength versions
Triceps = dips, close-grip bench, reverse-grip bench on Smith machine, overhead dumbbell or cable triceps extension
Biceps = barbell curl, dumbbell curl, hammer curl, concentration curl, drag curl
Quad = dominant back squat, front squat, leg press
Hip dominant = deadlift, rack pull, Romanian deadlift
Calf Exercises = standing calf raises on machine or Smith machine, calf press on leg press, seated calf raise
Abdominal Exercises = cable crunch, ab wheel or barbell rollout, sprinter crunch, woodchops

Program One: A-B-A

Week 1,3
Monday: Upper Body
Wednesday: Lower Body
Friday: Upper Body

Week 2,4
Monday: Lower Body
Wednesday: Upper Body
Friday: Lower Body

Week 5:
Deload

Upper Body:
- Vertical Pulling
- Horizontal Pulling
- Horizontal Pressing
- Vertical Pressing
- Triceps Exercise

Lower Body:
- Quad dominant
- Hip dominant
- Calf Exercise
- Biceps Exercise
- Abs

Program Two: A-B-A-B

Week 1,2,3,4
Mon: Upper Body
Wed: Lower Body
Fri: Upper Body
Sat: Lower Body

Week 5:
Deload


*Deload Week
-One exercise per bodypart again,
-not going to failure, just work up to a weight you can hit fifteen reps comfortably for two sets

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*Other Activities
-one or two times per week for you.

Kettlebells for the Uninitiated
http://www.wannabebig.com/training/kettlebells-for-the-uninitiated/

Complexes for Fat Loss
http://www.wannabebig.com/training/complexes-for-fat-loss/

http://www.wannabebig.com/hypertrophy-cluster-training-hct-12/hypertrophy-cluster-training-hct-12-training-program/



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