HB Tension 1

Primary Goal: Muscle Gain
Training Phase: Hypertrophy
Training Frequency: 4x/week
Muscle Frequency: 3-4 Days
Includes Supersets
Nutrition Calculator Included

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
This is your first muscle gain program with N1 Training
You want to improve your strength while adding lean muscle
You have up to an hour to train
You need to de-load from metabolic training
You're able to train 3-5x per week
Not For You If
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

Workout Program Schedule

DayWorkout
1 Quads / Chest / Triceps / Delts / Calves
2 Hamstrings / Back / Biceps / Glutes
3 OFF DAY
4 Quads / Chest / Triceps / Delts / Calves
5 Hamstrings / Back / Biceps / Glutes
6 OFF DAY
7 OFF DAY
8 Quads / Chest / Triceps / Delts / Calves
9 Hamstrings / Back / Biceps / Glutes
10 OFF DAY
11 Quads / Chest / Triceps / Delts / Calves
12 Hamstrings / Back / Biceps / Glutes
13 OFF DAY
14 OFF DAY
DayWorkout
15 Quads / Chest / Triceps / Delts / Calves
16 Hamstrings / Back / Biceps / Glutes
17 OFF DAY
18 Quads / Chest / Triceps / Delts / Calves
19 Hamstrings / Back / Biceps / Glutes
20 OFF DAY
21 OFF DAY
22 Quads / Chest / Triceps / Delts / Calves
23 Hamstrings / Back / Biceps / Glutes
24 OFF DAY
25 Quads / Chest / Triceps / Delts / Calves
26 Hamstrings / Back / Biceps / Glutes
27 OFF DAY
28 OFF DAY
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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.

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

Workout Program Exercises

Quadriceps Leg Extension
Chest DB Press
Middle Delt Low Cable Lateral Raise
Tricep Cross Cable Extension
Glute Dominant Leg Press
Hamstring Lying Leg Curl - Prime
Lats Chest Supported Cable Pulldown
Biceps In Line Low Cable Curl
Rear Delt Cable Row
Leg Press Calf Press
Quads Reverse Banded Hack Squat
Costal Pec Cable Press
Tricep Cross Cable Behind Head Extension
Glute Bridge
Hamstring Barbell RDL
Lats Stepped Back Unilateral Row - Hammer
Brachialis Neutral Grip Incline Cable Curl
Rear Delt Pulldown
Omni Rectus Abdominus Seated Cable Crunch