Weekly Hypertrophy + Zone 2

Dumbbell + Adjustable Bench

Set the bench to a low 15–30° incline (1–2 notches up). Pin shoulder blades firmly into the pad, chest puffed out. Tuck elbows at 45–60° (arrow shape, no T-flare) to maximize chest recruitment and insulate the shoulder joints

Press powerfully, driving elbows inward toward each other at the top. Lower slowly counting 1...2...3... (Eccentric Overload)

• The #1 lift of this program — heaviest mechanical tension on the upper chest
• Low 15–30° incline — 1–2 notches up
• Tuck elbows 45–60° (arrow shape, no T-flare)
• Press powerfully, lower slow 1...2...3...
• Deeply stretch the clavicular fibers at the bottom

Chest Press Machine · alt: Pec Fly Machine

Lower the seat so the handles align exactly at nipple level. Puff your chest and pin your shoulder blades firmly into the pad

Press sharp and focused, then lower slowly over 3 full seconds (Eccentric 3s)

• True heavy set — recruit Type 2 fibers
• Pin shoulder blades firmly into the pad
• Press sharp, lower slow 1...2...3...
• Full mid/lower chest emphasis

Cable Crossover (single low pulley) · alt: Dumbbell Lateral Raise

Set one pulley at the lowest notch. Stand side-on, reach across your body with the far hand and grab the cable behind your thigh

Raise out to shoulder height (1s), pause at the top, then resist all the way down over 3s

• Cables load the delt in the stretched position — the machine can't
• Lead with the elbow, pinky slightly high
• No torso swing — brace and stay still
• Last set to RIR 0–1

Shoulder Press Machine · alt: Dumbbell Shoulder Press

Hips glued to the seat backrest. Press straight up without arching your lower back. If the weight shakes, prioritize form first

Press up cleanly, then lower slowly 1...2...3... to insulate the shoulder joints from injury

• Stay pressed into the backrest
• Press straight up, no back arch
• Lower slowly 1...2...3...
• Protect the shoulder joints
• If it shakes, strip weight immediately

Preacher Bench + Barbell / Machine Curl · alt: Machine Biceps Curl

Sit upright with the back of your arms against the pad. Grip at shoulder width and establish an initial stretch

Curl up with constant tension, squeeze at the top 1s, lower slowly over 3s

• Back of arms glued to the pad — no momentum
• Full range: stretch at the bottom, squeeze at the top
• Slow eccentric is the hypertrophy driver
• Stop 1–2 reps short of failure

Cable Crossover (low pulley, rope attachment) · alt: Dumbbell Hammer Curl

Set the pulley low. Stand facing the stack with feet shoulder-width apart. Grip the rope with a hammer curl position (palms facing each other)

Curl the rope up to chest height, squeeze 1s, lower slowly over 3s

• Hammer curl angle targets the brachialis and outer biceps
• Constant cable tension: never let the stack relax
• Keep elbows fixed at your sides — no swinging
• Squeeze hard at the top

Dumbbell + Adjustable Bench (condo gym)

Same low 15–30° incline setup — shoulder blades locked back into the pad, chest puffed out. Condo dumbbells cap out lighter, so buy the extra stimulus with tempo, not weight

Controlled press up, squeeze hard at peak for 1 full second, then strict 3-second negative descent. Do not bounce at the bottom

• Third upper-chest exposure of the week — this is the frequency that changes a T-shirt
• Squeeze hard at peak contraction for 1s
• Strict 3-second negative — no bouncing
• If the top dumbbell feels easy, slow the eccentric to 4s

Cable Crossover (both pulleys set mid-chest height) · alt: Machine Pec Fly

Set both pulleys at mid-chest height. Stand in a split stance dead center, arms out wide with a fixed slight elbow bend. Allow a natural stretch in the chest

Squeeze the handles together in a smooth arc (1s), hold the peak 1s, then open slowly over 3s into a deep stretch

• Horizontal arc at mid-chest height — builds the middle chest
• Elbows stay at a fixed angle, arms don't bend or straighten
• Constant cable tension: never let the stack rest
• Deep stretch on the opening — that's where growth happens

Cable Crossover (single low pulley) · alt: Dumbbell Lateral Raise

Set one pulley at the lowest notch. Stand side-on, reach across your body with the far hand and grab the cable behind your thigh

Raise out to shoulder height (1s), pause at the top, then resist all the way down over 3s

• Cables load the delt in the stretched position — the machine can't
• Lead with the elbow, pinky slightly high
• No torso swing — brace and stay still
• Last set to RIR 0–1

Reverse Pec Deck Machine · alt: Cable Rear Delt Fly

Sit upright with chest against the pad. Grip the handles with a neutral grip at shoulder height. Elbows stay high and outside of the handles

Squeeze the handles back in a wide arc (1s), hold the peak contraction 1s, then return slowly over 3s

• Chest stays glued to the pad — no torso rotation
• Sweep your elbows wide, not back toward the hips
• Squeeze the rear delts hard at the peak
• This hits rear delts and upper back without lower-back involvement

Cable Triceps Pushdown · alt: Machine Triceps Dip

Set the pulley high, use a rope or straight bar, elbows glued to your sides, depress your shoulders before starting. Pick a weight where reps 8–10 feel hard

Lock elbows in place, return slowly over 3s (last set: do Lengthened Partials for 4–5 reps in the bottom half)

• Lock elbows firmly at your sides
• Press and squeeze triceps till they burn
• Return slowly 1...2...3...
• Last set: Lengthened Partials, bottom half, 4–5 reps

Lat Pulldown Machine (neutral grip attachment) · alt: Wide-Grip Lat Pulldown

Sit upright, lock the thigh pad firmly. Grip the attachment with a neutral grip (palms facing each other, hands shoulder-width or slightly wider)

Drive elbows straight down, leading with the elbows (1s), then return slowly over 3s to a full stretch

• Neutral grip is a hybrid between wide and close grip — targets the whole lat
• Elbows stay wide, not tucked in
• Drive elbows down and back
• Powerful rep with a strong stretch at the top
• Heavy heavy sets — this is a primary movement on Friday

Chest-Supported Row Machine · alt: Seated Cable Row

Set the chest pad so your arms hang free at full stretch. Ribs stay glued to the pad for the whole set — that's what removes the lower back from the equation

Row to your lower ribs (1s), squeeze the shoulder blades together 1s, then return slowly over 3s to a full stretch

• Chest never leaves the pad — no torso english
• Pull with the elbows, not the hands
• Squeeze the shoulder blades 1 second
• Let the arms fully straighten at the bottom

Iso-Lateral High Row · alt: Wide-Grip Lat Pulldown

Chest into the pad, grip the high handles with straight arms overhead. Depress the shoulder blades before the first rep

Pull down and back toward your hips (1s), hold 1s, then return slowly over 3s letting the shoulders travel up into a stretch

• Hits the lats from a different angle than the pulldown
• Let the shoulder blade rise at the top for a full stretch
• Run it single-arm if the machine allows — better contraction
• Volume work, not a max-out

Lat Pulldown Machine (single-handle attachment) · alt: Single-Arm Cable Pulldown

Sit upright, lock the thigh pad. Use a single handle (or one side of a split attachment). Grab with one hand and let your arm straighten fully at the top

Pull down and across your body in a smooth arc (1s), squeeze 1s, return slowly over 3s

• Single-arm work allows unilateral lat recruitment and core engagement
• Pull down and slightly across — don't just straight down
• Full stretch at the top of every rep
• Squeeze the lat hard at the peak
• Light weight: quality beats quantity

Cable Crossover (single low pulley) · alt: Dumbbell Lateral Raise

Set one pulley at the lowest notch. Stand side-on, reach across your body with the far hand and grab the cable behind your thigh

Raise out to shoulder height (1s), pause at the top, then resist all the way down over 3s

• Cables load the delt in the stretched position — the machine can't
• Lead with the elbow, pinky slightly high
• No torso swing — brace and stay still
• Last set to RIR 0–1

Reverse Pec Deck Machine · alt: Cable Rear Delt Fly

Sit upright with chest against the pad. Grip the handles with a neutral grip at shoulder height. Elbows stay high and outside of the handles

Squeeze the handles back in a wide arc (1s), hold the peak contraction 1s, then return slowly over 3s

• Chest stays glued to the pad — no torso rotation
• Sweep your elbows wide, not back toward the hips
• Squeeze the rear delts hard at the peak
• This hits rear delts and upper back without lower-back involvement

Leg Press & Calf Raise · alt: Hack Squat

Place feet high and wide on the platform to maximize glute/hamstring engagement and protect the patellar tendon. Brace your core tightly and don't let your knees cave inward

Press out smoothly (1s), then lower slowly over 3 full seconds (Eccentric 3s)

• Place feet high and wide
• Brace core, torso stable
• Press out with controlled rhythm
• Return slowly 1...2...3...
• No-Squat Edition – knee-friendly

Lying or Seated Leg Curl Machine

Align your knee joints perfectly with the machine's pivot point. Secure the thigh pad tightly if seated

Curl down/in powerfully (1s), squeeze the hamstrings at full contraction, then return slowly over 3s

• Keep your feet flexed toward your shins
• Don't let your lower back arch or lift off the pad
• Balances quad dominance and stabilizes the knee joint

Smith Machine Hip Thrust · alt: Cable Pull-Through

Position the bench securely under your shoulder blades and pad the bar at your hip crease

Explode up powerfully (1s for power), squeeze glutes at full lockout for 2s, then lower slowly over 3s (Eccentric 3s)

• Drive hips to full lockout
• Squeeze glutes for 2 seconds
• Chin tucked, ribs down — don't hyperextend the lower back

Dumbbell + Bench / Box · alt: Smith Machine Split Squat

Hold a dumbbell in each hand (or two dumbbells) at your sides. Stand facing away from a bench with one foot elevated behind you on the bench, the other foot forward. Keep your torso upright

Lower down until the back knee almost touches the floor (2s), then drive up powerfully (1s) to a strong lockout

• Front knee tracks over the toes — don't let it cave inward
• Front knee should reach about 90° at the bottom
• Torso stays upright; drive from the front leg, not the back
• Single-leg loading = quad-focused and stabilizer demanding
• Dumbbells at your sides balance the load naturally