Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine
Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine
Preparation W
Day of the Week
Exercise Type
Monday
Upper Body Strength Day
Rest: 2 min +
As Much As Needed
Aim for Lower End of Rep Range
Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets
Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed
Aim for Lower End of Rep Range
Pressing Strenght
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder
Hypertrophy shoulder
Total Sets
Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min
pressing exercise:
fly exercise:
curling exercise:
curling exercise:
extension exercise:
extension exercise:
Total Sets
Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min
Sunday
ShockingFit.com - Strength/Hypertrophy 12 We
Sets
t used to training each body part twice a week use slighly less weight on the first 2 days
Barbell Bench Press
2
3
2
2
2
2
2
18
Squat
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Leg Raises
3
2
3
2
3
3
16
REST Day
Chin-ups
Dumbell Shrugs
20
2
2
2
2
2
2
20
Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Standing calf raise
Cable Crunch
6
2
2
2
2
2
3
19
REST Day
2 days
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10
3-5
6-10
3-5
6-10
6-10
6-10
12-20
ut Routine
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps
ShockingFit.com -
Rest: 2 min +
As Much As Needed
Exercise Type
Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets
Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed
Pressing Strenght
Assistance pressing
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder
Hypertrophy shoulder
Total Sets
Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min
Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min
Sunday
Sets
3
2
3
3
2
2
2
2
19
Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Leg Raises
3
2
2
3
2
3
3
18
REST Day
Chin-ups
2
3
2
22
6
3
3
2
2
2
2
2
3
25
Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise
6
3
2
2
3
2
2
4
3
27
REST Day
3-5
6-10
6-10
3-5
6-10
6-10
6-10
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps
ShockingFit.com -
Week 6 Deload
Day of the Week
Exercise Type
Monday
Upper Body Strength Day
Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets
Tuesday
Lower Body Strength Day
Pressing Strenght
Assistance pressing
Assistance extension
Pulling Strenght
Assistance pulling/curling
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Hypertrophy shoulder
Total Sets
Friday
Chest and Arms Hypertrophy Day
Saturday
Lower Body Hypertrophy Day
Sunday
Sets
3
2
3
3
3
3
3
3
23
Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Seated calf raise
Leg Raises
3
2
2
3
2
3
2
3
20
REST Day
Bent Over Barbell Rows
Chin-ups
Seated Cable Row
Dumbell Row or Shrugs
Close grip pulldowns
Seated dumbbell presses
Upright rows
6
3
3
2
2
3
2
3
24
6
3
3
2
3
2
2
3
2
2
28
Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise
6
3
2
2
3
2
2
4
3
27
REST Day
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10
12-20
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps
ShockingFit.com -
Rest: 2 min +
As Much As Needed
Exercise Type
Pressing Strength
Assistance pressing
Assistance pressing
Pulling Strength
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets
Tuesday
Lower Body Strength Day
Rest: 2 min +
As Much As Needed
Pressing Strength
Assistance pressing
Assistance extension
Pulling Strength
Assistance pulling/curling
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Pulling Power Exercise Speed work:
Back and Shoulders Hypertrophy Day Hypertrophy pulling
Hypertrophy pulling
Rest: 1 -2 min
Hypertrophy pulling
Hypertrophy pulling
Hypertrophy shoulder
Hypertrophy shoulder
Hypertrophy shoulder
Total Sets
Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min
Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min
Sunday
Sets
3
2
3
3
3
3
3
3
23
Squat
Leg Press
Leg Extension
Deadlift
Leg Curls
Standing calf raise
Seated calf raise
Leg Raises
3
3
3
3
3
3
3
3
24
REST Day
6
3
3
3
3
3
2
26
6
3
3
2
3
2
2
3
2
2
3
31
Squat
Hack Squat
Leg Press
Leg extensions
Romanian deadlifts
Lying leg curls
Seated leg curls
Standing calf raise
Seated calf raise
6
3
2
2
3
2
2
4
3
27
REST Day
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
7 = Could Have Completed 3 More Reps