Descending Rep 2

Primary Goal: Hypertrophy
Training Phase: Hypertrophy
Training Frequency: 4x/week
Muscle Frequency: 7 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.

This program is a higher intensity progression from Descending Rep 1. It is recommended to have at least completed Ascending Load LT-1 and/or Descending Rep 2 before attempting this program.

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 Workout 1.4
6 OFF DAY
7 OFF DAY
8 Workout 1.1
9 Workout 1.2
10 OFF DAY
11 Workout 1.3
12 Workout 1.4
13 OFF DAY
14 OFF DAY
15 Workout 2.1
16 Workout 2.2
17 OFF DAY
18 Workout 2.3
19 Workout 2.4
20 OFF DAY
21 OFF DAY
DayWorkout
22 Workout 2.1
23 Workout 2.2
24 OFF DAY
25 Workout 2.3
26 Workout 2.4
27 OFF DAY
28 OFF DAY
29 Workout 3.1
30 Workout 3.2
31 OFF DAY
32 Workout 3.3
33 Workout 3.4
34 OFF DAY
35 OFF DAY
36 Workout 3.1
37 Workout 3.2
38 OFF DAY
39 Workout 3.3
40 Workout 3.4
1 OFF DAY
1 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've been training for at least 1 year
You've already done the Ascending Load LT-1 or Descending Rep 1 program
You want to continue working on fat loss but need a break from metabolic training (de-load)
You enjoy training at higher intensities
You have at least 45 minutes to train
Not For You If
You have been training <1 year
This is your first N1 Training program
You are already doing high volume high intensity training (de-load first)
You have less than 45 minutes to train

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

Quads Reverse Banded Hack Squat
Anterior Delt Incline DB Press
Anterior Delt Cable Raise to Ear
Quadriceps Leg Extension
Middle Delt Low Cable Lateral Raise
Rear Delt Cable Row
Biceps Incline Cable Curl
Tricep Cross Cable Extension
Brachialis Neutral Grip DB Curl
Tricep Cross Cable Behind Head Extension
Clavicular Pec Press Around
Omni External Oblique Anterior Seated Cable Crunch
Iliac Lat Pull Around
Omni Internal Oblique Anterior Cable Crunch
Hamstring Barbell RDL
Leg Press Calf Press
Hamstring Lying Leg Curl - Prime
Medial Delt DB Lateral Raise
Glute Dominant Leg Press
Psoas Omni Lying Cable Leg Raise
Lats Chest Supported Cable Pulldown
Chest DB Press
Lats Seated Neutral Grip Row
Costal Pec Cable Press
Biceps In Line Low Cable Curl
Triceps Over the Shoulder Cable Extension
Omni Rectus Abdominus Seated Cable Crunch
Upper Back Wide Grip Pulldown