Phase 1 - Angiogenesis Training
Training to increase blood supply to your muscles for improved oxygen and nutrient delivery and removal of carbon dioxide and waste products.
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Back
- Light and Heavy Two Dumbbell Rows
- Light and Heavy Seated Cable Rows
- Light Barbell Rows to Heavy Deadlifts
- Light Close Grip Pulldowns to Heavy Chin-Ups
- Light Pulldowns to Heavy Pullovers
- Light Pullovers to Heavy Dumbbell Rows
- Light and Heavy Decline Dumbbell Rows
- Light Dumbbell Shrugs to Heavy Barbell Shrugs
Biceps
- Light and Heavy Dumbbell Curls
- Light Barbell Curls to Heavy Dumbbell Curls
- Light Barbell Curls to Chin-Ups
- Light EZ Bar Curls and Heavy Incline Curls
- Light Incline Curls to Heavy Barbell Curls
Calves
- 2-Leg Light 1-Leg Heavy Standing Calf Raises
- Light Donkey Calf Raises to Heavy Standing Calf Raises
- Light and Heavy Seated Calf Raises
- Light Seated to Heavy Standing Calf Raises
Chest
- Light and Heavy Dumbbell Bench Press
- Light and Heavy Hybrid Cable-Dumbbell Bench Press
- Light Barbell Bench Press to Heavy Dumbbell Bench Press
- Light Dumbbell Bench Press to Heavy Flyes
- Light Flyes to Heavy Dumbbell Bench Press
- Light Feet-Elevated Push-Ups to Heavy Dumbbell Bench Press
- Light Hands-Elevated Push-Ups to Heavy Dumbbell Bench Press
- Mechanical Drop Set Angio Sets for Dumbbell Bench Press
Glutes
Hamstrings
- Light and Heavy Leg Curls
- Light Dumbbell Romanian Deadlifts to Heavy Barbell Stiff-Legged Deadlifts
- Light Leg Curls to Heavy Barbell Stiff-Legged Deadlifts
- Light Romanian Deadlifts to Heavy Leg Curls
Quadriceps
- Light One-Arm Gripping Dumbbell Squats to Heavy Front Squats
- Light and Heavy One-Arm Gripping Dumbbell Squats
- Light and Heavy Reverse Dumbbell Lunges
- Light Back Squats to Heavy Braced Leg Squats
- Light Braced Leg Squats to Heavy Back Squats
- Light Continuous-Tension Squats to Heavy Anderson Squats
- Light Leg Extensions to Heavy Back Squats
Shoulders
- Light and Heavy Dumbbell Shoulder Press
- Light Barbell Shoulder Press to Heavy Lateral Raises
- Light Dumbbell Shoulder Press to Heavy Barbell Military Press
- Light Lateral Raises to Heavy Barbell Presses
- Light Plate Front Raises to Heavy Barbell Shrugs
Triceps
- Light and Heavy Lying Dumbbell Tricep Extensions
- Light and Heavy Pushdowns
- Light Bodyweight Extensions to Heavy Decline Close Grip Bench Press
- Light Dumbbell Extensions to Heavy Close Grip Bench Press
- Light Decline Close Grip Bench Press to Heavy Decline Lying Tricep Extensions
Phase 2 - Connective Tissue Training
Training to increase connective tissue strength and durability via heavy loading and decompression, as well as partials and loaded carries.
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Days 1, 2 and 3 - Isometric Static Holds/Heavy Supports
Lockout Squat Supports
- Day 1 - Lockout Squat Supports - 3 Minute Holds
- Day 2 - Lockout Squat Supports - 2 Minute Holds (w/ Manta Ray)
- Day 3 - Lockout Squat Supports - 1 Minute Holds (w/ Manta Ray)
- Lockout Squat Supports - Joint Unloading Technique
Close Grip Barbell Bench Press Supports
- Close Grip Barbell Bench Press Supports - Weight Selection
- Day 1 - Close Grip Barbell Bench Press Supports - 3 Minute Holds
- Day 2 - Close Grip Barbell Bench Press Supports - 2 Minute Holds (w/ Slingshot)
- Day 3 - Close Grip Barbell Bench Press Supports - 1 Minute Holds
- Day 3 - Close Grip Barbell Bench Press Supports With Belt Around Elbows - 1 Minute Holds
- Close Grip Bench Barbell Press Supports - Joint Unloading Technique
- Close Grip Smith Machine Bench Press Supports
Dumbbell Bench Press Supports
- Dumbbell Bench Press Supports - How to Lock Out
- Day 1 - Dumbbell Bench Press Supports - 3 Minute Holds
- Day 2 - Dumbbell Bench Press Supports - 2 Minute Holds (w/ Fat Gripz)
- Day 3 - Dumbbell Bench Press Supports - 1 Minute Holds (w/ Fat Gripz)
Trap Bar Deadlift Holds
- Day 1 - Trap Bar Deadlift Holds - 3 Minute Holds
- Day 2 - Trap Bar Deadlift Holds - 2 Minute Holds
- Day 3 - Trap Bar Deadlift Holds - 1 Minute Holds
- Trap Bar Deadlift Holds - Joint Unloading Techniques
Front Squat Supports
- Day 1 - Front Squat Supports - 3 Minute Holds
- Day 2 - Front Squat Supports - 2 Minute Holds
- Day 3 - Front Squat Supports - 1 Minute Holds
Bottom Squat Thigh Supports
- Day 1 - Bottom Squat Thigh Supports - 3 Minute Holds
- Day 2 - Bottom Squat Thigh Supports - 2 Minute Holds (no rack)
- Day 3 - Bottom Squat Thigh Supports - 1 Minute Holds
- Bottom Squat Thigh Supports - Joint Unloading Technique
Overhead Press Supports
Other Supports
- Push-Up Supports
- Standing Dumbbell Farmer Holds
- Dumbbell Shoulder Press Lockout Holds
- Handstand Supports
- One-Shoulder Barbell Holds
- Loaded Push-Up Supports
Day 5 - Time-Volume Training and Loaded Carries
Time-Volume Training
- Flat Barbell Bench Press - 1/3 Range
- Incline Barbell Bench Press - 1/3 Range
- Barbell Bent-Over Rows - 1/4 Range
- Romanian Deadlifts - 1/4 Range
Loaded Carries
- Trap Bar Farmers Walks
- Trap Bar Farmers Walks - Forwards and Backwards
- Trap Bar Farmers Walks - Stop and Go
- Trap Bar Farmers Walks - Turning
- Very Heavy Trap Bar Farmers Walks - 645 lbs
- Heavy Dumbbell Farmers Walks
- Heavy Dumbbell/Kettlebell Farmers Walks
- Kettlebell Carry Variations
- One-Arm Dumbbell Farmers Walks
- EZ Curl Bar Farmers Walk
- EZ Curl Bar Zercher Carries
- In-Rack Heavy Yoke Carries
- Weight Plate Carries
- Slam Ball Shoulder Carries
- Everything Carries - 500 lbs
Day 6 - Heavy Lockout Partials
- Lockout Partial Squat
- Lockout Partial Squat - Bar Plus Dip Belt
- Flat Barbell Bench Press Lockouts
- Deadlift Lockouts
- Kneeling Trap Bar Deadlift Lockouts
- Kneeling Dumbbell Deadlift Lockouts
- Front Squat Lockouts
- Incline Barbell Bench Press Lockouts
- One-Shoulder Barbell Squat Lockouts
- Seated Barbell Overhead Press Lockouts
- Stiff-Legged Deadlift Lockouts
- Slight Incline Barbell Bench Press Lockouts
- Weighted Chin-Up Lockouts
Phase 3 - Hyperplasia Training
Training designed to cause increases in muscle fiber number via fiber splitting and muscle satellite cell activation.
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Back
Biceps
Calves
Chest
Hamstrings
Quadriceps
Shoulders
- Dumbbell W Press Holds
- Barbell Military Press
- Leaning Dumbbell Laterals
- Cross-Body Cable Laterals
- Standing Dumbbell Y Flyes
Triceps
Rest-Pause Hyperplasia Training Method
Phase 4 - Nervous System Training
Training to increase power and efficiency in your nervous system for increased strength, power and speed.
Day 1 - Single-Rep Cluster Training
Day 2 - Contralateral Antagonist Neuromuscular Activation Training
- PUSH - One-Arm Dumbbell Bench Press and Iso-Rows for Chest
- PUSH - Dumbbell Shoulder Press and Iso-Chins for Shoulders
- PULL - One-Arm Dumbbell Rows and Iso-Press for Back
- PULL - One-Arm Dumbbell Rows and Iso-Pushdowns for Back
- SQUAT/LUNGE - Rear-Leg Focused Bulgarian Split Squats for Quads and Hamstrings
- BICEPS/TRICEPS - Dumbbell Curls and Kickbacks
Day 2 - Alternative - Antagonistic Pre-Activation Training
- Flat Barbell Bench Press and Pendlay Rows for Chest and Back
- Barbell Curls and Pushdowns for Biceps and Triceps
- Overhead Press and Pull-Ups for Shoulders and Back
- Stiff-Legged Deadlifts and Anderson Squats for Hamstrings and Quads
Day 4 - Part 1 - Dynamic Effort Training
- Flat Barbell Bench Press
- Flat Barbell Bench Press with Chains
- Flat Barbell Bench Press with Bands
- Close Grip Bench Press
- Close Grip Bench Press with Bands
- Deadlifts
- Deadlifts with Bands
- Deadlifts with Diagonal Bands
- Overhead Press
- Overhead Press with Bands
- Overhead Press with Chains
- Anderson Squats
- Anderson Squats with Bands
- Front Squats with Bands
- Standing Calf Raises
- Standing Calf Raises with Bands
Day 4 - Part 2 - Mind-Muscle Connection Training - Hybrid Isometrics
- Rundown on How to Perform Hybrid Isometrics
- Back - Chest-Supported Barbell Row
- Back - Chest-Supported Dumbbell Row
- Back - Bent-Over Rows Against Rack Rails
- Chest - Bench Clenches
- Chest - Cable Cross-Overs
- Chest - Incline Cable Flyes
- Quadriceps - Barbell Leg Extensions Against Rack Rails
- Quadriceps - Leg Extensions
- Quadriceps - Dumbbell Leg Extensions
- Hamstrings - Bench-End Leg Curls
- Hamstrings - Leg Curls
- Shoulders - Lateral, Front or Rear Raises
- Biceps - Barbell Curls Against Rack Rails
- Triceps - Barbell Kickbacks Against Rack Rails
- Calves - Standing Calf Raises Against Rack Rails
Day 5 - Post-Activation Potentiation
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