Dual Factor Hypertrophy Training:
A completely seperate program from the 5x5. The only thing they have in common is that they are both dual factor. That being said, they work wonderful together! The 5x5 works the actual compound movements with a high frequency which can develop certain weakpoints in training. The DFHT yields a lot more volume which you can use to your advantage to address and strengthen those weakpoints in order to CONTINUE PROGRESSION.
DFHT: By Matt Reynolds
DFHT Training
Upper Body Workout One:
1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)
Lower Body Workout One:
1./// Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2./// Goodmornings (3x5 same weight or work up to 5rm)
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
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4./// Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
5./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)
Upper Body Workout Two:
1./// Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2./// Board Press/ Floor Press (5rm usually start where you left off on bench press)
3./// Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4./// Dips (2-3 sets)
5./// Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
6./// Tricep Extension ((skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)
Lower Body Workout Two:
1./// Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2./// Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5./// Weighted Hyperextensions (2-3x10-12 )
6./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)
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^^ There's the actual program. Now, for those of us that are familiar with Westside Barbell training, there's a lot that's similiar. He incorperated powerlifting-specific moves (pullthroughs, goodmornings, board presses) as well as provided two days of low intensity training and two high intensity days.
So, lets name them ME (max effort) days and RE (repetition days). This way we're all on the same page.
Now, as you look at this program, the word "overtraining" should really be in the front of your mind. You should think to yourself that if you were to continue with this amount of volume for more than 5 weeks, you'll overtrain. That's by design!
In order for dual factor to work, you NEED to be able to do enough to over-reach your body without overtraining, so that deload week won't be a gigantic waste of time. Notice I said over-reach, not overtrain.
For most lifters, a loading week (depending on the setup AND your own fitness levels) could be between 3-5 weeks. Generally speaking, not taking fitness levels and/or DIET in account, someone who is lifting with a 400 lb bench and 500 deadlift will need a deload a HELL of a lot sooner than a 200 lb bencher would. That being said, in dual factor programs, you really have to know your body as well as when and when NOT to push. Most people IME can easily go 3 weeks without any problems. You have to really pay attention to your body and take into account any signs of overreaching. Trouble sleeping, lethargy, taking longer than usual to recover, loss of appetite, demotivation, and a million fucking others..
There's a thousand things to look at which is why novice lifters should NOT look to dual factor programs like this one. In every case, I'd recommend to choose the easiest road to success. IMO, why go through something like this when they could do 1/3 of this and get the same/if not better results with something like Mark Rippetoe's starting strength programs!