Descending Rep 1

Primary Goal: Hypertrophy
Training Phase: Hypertrophy
Training Frequency: 4-5x/week
Muscle Frequency: 5 Days
Includes Supersets
Nutrition Calculator Included

This program is focused on hypertrophy, but can be just as effective for recomposition or fat loss if nutrition is adjusted appropriately.

It is focused on accumulating a higher volume of tension across the entire range of the muscles’ contractile ranges.

Exercises were carefully selected to maximize the time under significant tension within each rep which means less overall sets and reps are necessary to accomplish the same level of stimulus for growth. We are minimizing “junk volume” which allows your body to spend more energy growing new tissue with less additional overall stress, meaning faster recovery between workouts.

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 Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

All programs 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

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 1.2
3 OFF DAY
4 Workout 1.3
5 OFF DAY
6 Workout 1.1
7 Workout 1.2
8 OFF DAY
9 Workout 1.3
10 OFF DAY
11 Workout 2.1
12 Workout 2.2
13 OFF DAY
14 Workout 2.3
15 OFF DAY
16 Workout 2.1
17 Workout 2.2
18 OFF DAY
DayWorkout
19 Workout 2.3
20 OFF DAY
21 Workout 3.1
22 Workout 3.2
23 OFF DAY
24 Workout 3.3
25 OFF DAY
26 Workout 3.1
27 Workout 3.2
28 OFF DAY
29 Workout 3.3
30 Workout 3.1
31 OFF DAY
32 Workout 3.2
33 Workout 3.3
34 OFF DAY
35 OFF DAY
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Descending Reps

A descending rep protocol allows you to progressively increase the loads while working at a higher average intensity to stimulate more high threshold muscle fibers.

It also helps to prepare the nervous system to work at higher intensities as you progress through the workout.

For You If
You want to add more muscle fibers for size and strength
You want to continue working on fat loss but need a break from metabolic training (de-load)
You are able to train 4x or 5x/week
You are able to do super sets
You enjoy training at higher intensities
Not For You If
You are not able to train 4x/week
You are not able to do super sets
You're not willing to follow the recommended nutrition guidelines

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.

Workout Program Exercises

Hack Squat
Anterior Delt Incline DB Press
Leg Extension
Middle Delt Low Cable Lateral Raise
Rear Delt Cable Row
Hamstring Barbell RDL
Leg Press Calf Press
Glute Dominant Leg Press
Lying Leg Curl
Biceps In Line Low Cable Curl
Tricep Cross Cable Extension
Brachialis Neutral Grip DB Curl
Triceps Over the Shoulder Cable Press
Lats Chest Supported Cable Pulldown
Chest DB Press
Lats Seated Neutral Grip Row
Costal Pec Cable Press
Omni Rectus Abdominus Seated Cable Crunch
Psoas Omni Lying Cable Leg Raise

Edit Workout

Rapidly customize your workout to your needs.

Drag & Drop from the right to re-order exercise groups.

Drag & Drop from the left to quickly create and update super sets.

Use the checkboxes to select exercises to combine into super sets or split up into straight sets.

Substitute or Add new exercises

Edit any exercise variables.

Use advanced set methods (like integrated partials)

Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)

Program Plans

After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.

This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.

For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).