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Dual Factor Hypertrophy Training (DFHT)
2-3 weeks

Monday: Upper Body
1./// Barbell Bench Press: 4x10
2./// Incline Dumbell Press: 3x8-12
3./// JS Rows: 5x5
4./// Barbell Shrugs: 3x8-10
5./// Side Laterals: 3x8
6./// Skullcrushers: 3x10-12
7./// Incline Dumbbell: 2 x 8
8./// Hammer Curls: 2 x 8-10

Tuesday: Lower Body
1./// Olympic Squats: 5x5 (working up to a 5 rm)
2./// Goodmornings: 3x5
3./// Pullthroughs: 3-4x10-12
4./// Hamstring Curls: 2x10-12
5./// Leg Extensions: 2x 10-12
6./// Weighted Abs/ Obliques: 5x10
7./// Calves: DC Style

Thursday: Upper Body
1./// Flat Barbell Bench Press: 5x5 or 4x3 (heavy)
2./// Board Press: 5 rep max (smythe)
3./// Standing Military: 5x5 or 4x10
4./// Dips: 3x8-10
5./// Pullups: 5xfailure
6./// Reverse Grip Pushdowns: 3x10-12
7./// Barbell Curls: 2-3x8

Friday: Lower Body
1./// Olympic Squats: 3x5, 1x10 (lighter)
2./// Rack Deadlifts: 3x5-8
3./// Pullthroughs: (3-5 sets of 10-12, some arched back, some rounded back)
4./// Hamstring Curls: 2x10
5./// Leg Extentions: 2x10
6./// Weighted Hyperextensions: 2x10-12
7./// Weighted Abs/ Obliques: 5x10
8./// Calves: DC Style

* This program will kick my irish ass for sure, but that's the point. If everyone looks at this and thinks overtraining then it's a good thing, because that's my goal->slightly overreaching within 2 weeks (no more than 3)

1-2 Weeks DFHT Deload

Monday: Upper Body
1./// Barbell Bench Press: 4x10
2./// Incline Dumbell Press: 3x8-12
3./// JS Rows: 5x5

Tuesday: Lower Body
1./// Olympic Squats: 5x5 (working up to a 5 rm)
2./// Goodmornings: 3x5

Thursday: Upper Body
1./// Flat Barbell Bench Press: 5x5 or 4x3 (heavy)
2./// Board Press: 5 rep max (smythe)
3./// Standing Military: 5x5 or 4x10

Friday: Lower Body
1./// Front Squats: 3x5, 1x10 (lighter)
2./// Rack Deadlifts: 3x5-8

*As you can see, the deload will be a walk in the park for 1-2 weeks, recovering from the previous block.

That's it. Should be fun. DFT makes ALOT of sense to me. I like to train balls to the wall for a few weeks until I almost die, then back off drastically and recover (while staying heavy). If anyone wants the DFHT format to pick exercises/reps on, just ask and ye shall receive. ;)

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