This is a progression from the HB Tension 1 program. It advances the exercise selection to allow you to allocate a higher degree of tension to different portions of the range of motion for each muscle to maximize the training effect. If you have not done so already, we highly recommend starting with HB Tension 1 if you are new to N1 Training or you may be missing out on potential progress.
Tension is one of the key drivers of hypertrophy (muscle gain). Both quality and quantity matter, which is why choosing the right exercises, training variables, and of course execution are all essential before trying to add sets or reps.
This program is designed around foundational movements that everyone from those just getting started with resistance training to advanced athletes can benefit from. We’ll be focusing primarily on compound movements to allow you to train larger amounts of muscle tissue simultaneously as well as practicing your movement coordination.
The more frequently you can stimulate muscle tissue and recover, the faster your results will be.
We’ve selected exercises to maximize muscular tension throughout as much of the range of motion as possible to allow for very efficient workouts with lower total volume. This will allow you focus more on quality of your reps and recover more quickly so that you can train with a slightly higher frequency.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile
Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Library
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You've completed HB Tension 1 and are ready to progress |
| You're an advanced trainee looking for your first N1 hypertrophy program |
| You want to improve your strength while adding lean muscle |
| You need to de-load from metabolic training |
| You're able to train 3-5x per week |
| Not For You If |
|---|
| You are very new to training or haven't completed HB Tension 1 |
| You're currently doing high volume workouts (de-load first) |
| You are never able to do any super sets |
| You are not conditioned enough to super set large muscle groups with moderate rest periods |
| Day | Workout |
|---|---|
| 1 | Quads / Delts / Chest / Glutes |
| 2 | Hamstrings / Biceps / Back / Triceps |
| 3 | OFF DAY |
| 4 | Quads / Delts / Chest / Glutes |
| 5 | Hamstrings / Biceps / Back / Triceps |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Quads / Delts / Chest / Glutes |
| 9 | Hamstrings / Biceps / Back / Triceps |
| 10 | OFF DAY |
| 11 | Quads / Delts / Chest / Glutes |
| 12 | Hamstrings / Biceps / Back / Triceps |
| 13 | OFF DAY |
| 14 | OFF DAY |
| 15 | Quads / Delts / Chest / Glutes |
| 16 | Hamstrings / Biceps / Back / Triceps |
| 17 | OFF DAY |
| 18 | Quads / Delts / Chest / Glutes |
| 19 | Hamstrings / Biceps / Back / Triceps |
| 20 | OFF DAY |
| 21 | OFF DAY |
| Day | Workout |
|---|---|
| 22 | Quads / Delts / Chest / Glutes |
| 23 | Hamstrings / Biceps / Back / Triceps |
| 24 | OFF DAY |
| 25 | Quads / Delts / Chest / Glutes |
| 26 | Hamstrings / Biceps / Back / Triceps |
| 27 | OFF DAY |
| 28 | OFF DAY |
| 29 | Quads / Delts / Chest / Glutes |
| 30 | Hamstrings / Biceps / Back / Triceps |
| 31 | OFF DAY |
| 32 | Quads / Delts / Chest / Glutes |
| 33 | Hamstrings / Biceps / Back / Triceps |
| 34 | OFF DAY |
| 35 | OFF DAY |
| 36 | Quads / Delts / Chest / Glutes |
| 37 | Hamstrings / Biceps / Back / Triceps |
| 38 | OFF DAY |
| 39 | Quads / Delts / Chest / Glutes |
| 40 | Hamstrings / Biceps / Back / Triceps |
| 41 | OFF DAY |
| 42 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
Please log in to access the menu.
Higher Quality Reps = Lower Quantity Necessary
The format of this program (exercise selection, reps, tempos, etc) combined with better execution on your part will allow you to reap the same or better benefits for growth and progress compared to excessive sets of lower quality work.
You’ll be able to use less overall volume and recover faster, which allows higher frequency of training.