Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine

ShockingF
Preparation W
Day of the Week
Exercise Type
PREPARATION: If you're not used to training each
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
Pulling Explosive Exercise:
Back and Shoulders Hypertrophy Day Hypertrophy pulling

Hypertrophy pulling
Rest: 1 -2 min
Aim for Higher End of Rep Range
Hypertrophy pulling
Hypertrophy shoulder
Total Sets
Friday
Chest and Arms Hypertrophy Day
Rest: 1 -2 min
Pulling Explosive Exercise:

Hypertrophy pressing exercise:
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
Hypertrophy
pressing exercise:
fly exercise:
curling exercise:
curling exercise:
extension exercise:
extension exercise:
Total Sets
Saturday
Lower Body Hypertrophy Day
Rest: 1 -2 min
Lower Body Explosive Exercise:

Hypertrophy extension exercise:
Hypertrophy pulling exercise:
Hypertrophy curling exercise
Hypertrophy calf exercise:
Optional - Abs
Total Sets
Sunday
ShockingFit.com - Strength/Hypertrophy 12 We
aration Week - Effort Level: 8

Exercise
Sets
t used to training each body part twice a week use slighly less weight on the first 2 days
Barbell Bench Press
Weighted Chest Dips

Standing Barbell Shoulder Press
Bent Over Barbell Rows
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls
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
Seated Cable Row
Dumbell Shrugs
Seated Dumbbell Shoulder Press
Barbell Upright rows
Side lateral raises with dumbbells
20
Flat dumbbell presses
Incline dumbbell presses
Hammer strength chest press

Incline cable flyes
Z-bar Preacher curls
Dumbbell concentration curls
Close-Grip Bench Press
Cable pressdowns with rope attachment
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
ertrophy 12 Weeks Workout Routine

Reps
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
3 explosive reps using 65-70% of normal 3-5 rep

max weight
8-12
8-12
12-15
8-12
12-15
12-20

max weight
8-12
12-15
15-20
8-12
12-15
8-12
12-15

max weight
12-15
15-20
8-12
12-15
10-15
6-10
ut Routine
Effort Scale
10 = Max Effort
9 = Could Have Completed 1 More Rep
8 = Could Have Completed 2 More Reps
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ShockingFit.com -
Week 1-5 Intensit

Day of the Week
Monday
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
Rest: 2 min +
As Much As Needed
Pressing Strenght
Assistance pressing
Pulling Strenght
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Pulling Power Exercise Speed work:

Hypertrophy pulling
Rest: 1 -2 min
Hypertrophy pulling
Total Sets
Friday
Rest: 1 -2 min
Pressing Power Exercise speed work:

Hypertrophy fly exercise:
Hypertrophy curling exercise:
Optional - Abs
Total Sets
Saturday
Rest: 1 -2 min
Lower Body Power Exercise speed work:

Total Sets
Sunday
Fit.com - Strength/Hypertrophy 12 Weeks Wor
5 Intensity - Effort Level: 9-10

Exercise
Sets
Barbell Bench Press

Weighted Dips
3
2
Barbell Shoulder Press

Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls
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
Seated Cable Row
One-Arm Dumbell Rows

Seated dumbbell presses
Upright rows
2
3
2
Side lateral raises with dumbbells or cables
22
Flat barbell presses

Incline cable flyes
Z-bar preacher curls
Seated tricep extension with cambered bar
Cable Crunch
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
12 Weeks Workout Routine

Reps
3-5
6-10
4-8
3-5
6-10
6-10
6-10
6-10
3-5
6-10
6-10
3-5
6-10
6-10
6-10
3 explosive reps using 65-70% of normal

3-5 rep max weight
8-12
8-12
12-15
8-12
12-15
12-20

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
8-12
12-15
6-10

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20
Effort Scale
10 = Max Effort
ShockingFit.com -
Week 6 Deload
Day of the Week
Exercise Type
DELOAD: Use 60-7
Monday
Pressing Strenght
Assistance pressing
Assistance pressing
Pulling Strenght
Assistance Pulling
Auxiliary Pulling
Auxiliary Extension
Auxiliary Curling
Total Sets
Tuesday
Pressing Strenght
Assistance pressing
Pulling Strenght
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday

Hypertrophy pulling
Hypertrophy pulling
Hypertrophy pulling
Total Sets
Friday

Total Sets
Saturday

Total Sets
Sunday
6 Deload - Effort Level: 6-7

Exercise
Sets
DELOAD: Use 60-70% of the Normal Weights
Barbell Bench Press

Weighted Dips
Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls
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
Chin-ups
Seated Cable Row
Dumbell Row or Shrugs
Close grip pulldowns
Upright rows
6
3
3
2
2
3
2
3
24

Incline cable flyes
Spider curls bracing upper body against an incline bench
Seated tricep extension with cambered bar
Cable kickbacks
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

Reps
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
3 using 65-70% of normal 3-5 rep max

8-12
8-12
12-15
15-20
8-12
12-15
12-20
3 with 65-70% of normal 3-5 rep max

8-12
12-15
15-20
8-12
12-15
15-20
8-12
12-15
15-20
3 with 65-70% of normal 3-5 rep max

8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20
Effort Scale
10 = Max Effort
ShockingFit.com -
Week 7-12 Volum

Day of the Week
Monday
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
Rest: 2 min +
As Much As Needed
Pressing Strength
Assistance pressing
Pulling Strength
Auxiliary calf
Auxiliary calf
Optional - Abs
Total Sets
Wednesday
Thursday
Hypertrophy pulling
Rest: 1 -2 min
Hypertrophy pulling
Hypertrophy pulling
Total Sets
Friday
Rest: 1 -2 min

Optional - Abs
Total Sets
Saturday
Rest: 1 -2 min

Total Sets
Sunday
7-12 Volume - Effort Level: 8

Exercise
Sets
Barbell Bench Press

Weighted Dips
3
2

Weighted Pull-Ups
Chin Ups
Skull crushers
Cambered bar curls
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

Chin-ups
Seated Cable Row
Barbell Shrugs
V- Close grip pulldowns
6
3
3
3
3

Z-Bar Upright rows
3
2
26

Lying Dumbell Push Press
Incline cable flyes
Spider curls with an incline bench
Seated tricep Extension Behind Head with Z bar
Cable Pressdowns Straight bar
Dumbell kickbacks
Cable Crunch
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

Reps
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

3-5 rep max weight
8-12
8-12
12-15
15-20
8-12
12-15
12-20

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
8-12
12-15
15-20
6-10

3-5 rep max weight
8-12
12-15
15-20
8-12
12-15
15-20
10-15
15-20
Effort Scale
10 = Max Effort

Shockingfit Com Advanced Strength Hypetrophy 12 Weeks Workout Routine

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ShockingF

PREPARATION: If you're not used to training each

Pulling Explosive Exercise:

Back and Shoulders Hypertrophy Day Hypertrophy pulling

Pulling Explosive Exercise:

Lower Body Explosive Exercise:

aration Week - Effort Level: 8

Weighted Chest Dips

Bent Over Barbell Rows

Seated Cable Row

Seated Dumbbell Shoulder Press

Barbell Upright rows

Side lateral raises with dumbbells

Flat dumbbell presses

Incline dumbbell presses

Hammer strength chest press

ertrophy 12 Weeks Workout Routine

3 explosive reps using 65-70% of normal 3-5 rep

3 explosive reps using 65-70% of normal 3-5 rep

3 explosive reps using 65-70% of normal 3-5 rep

Thank you for subscribing to ShockingFit newsletter! I promise to keep

Week 1-5 Intensit

Pulling Power Exercise Speed work:

Back and Shoulders Hypertrophy Day Hypertrophy pulling

Pressing Power Exercise speed work:

Lower Body Power Exercise speed work:

Fit.com - Strength/Hypertrophy 12 Weeks Wor

5 Intensity - Effort Level: 9-10

Barbell Bench Press

Barbell Shoulder Press

Bent Over Barbell Rows

Seated Cable Row

One-Arm Dumbell Rows

Side lateral raises with dumbbells or cables

Flat barbell presses

12 Weeks Workout Routine

3 explosive reps using 65-70% of normal

3 explosive reps using 65-70% of normal

3 explosive reps using 65-70% of normal

DELOAD: Use 60-7

Pulling Power Exercise Speed work:

Pressing Power Exercise speed work:

Lower Body Power Exercise speed work:

Fit.com - Strength/Hypertrophy 12 Weeks Wor

6 Deload - Effort Level: 6-7

DELOAD: Use 60-70% of the Normal Weights

Barbell Bench Press

Side lateral raises with dumbbells or cables

Flat dumbbell presses

12 Weeks Workout Routine

3 using 65-70% of normal 3-5 rep max

3 with 65-70% of normal 3-5 rep max

3 with 65-70% of normal 3-5 rep max

Week 7-12 Volum

Pressing Power Exercise speed work:

Lower Body Power Exercise speed work:

Fit.com - Strength/Hypertrophy 12 Weeks Wor

7-12 Volume - Effort Level: 8

Barbell Bench Press

Barbell Shoulder Press

Bent Over Barbell Rows

Seated dumbbell presses

Side lateral raises with dumbbells or cables

Flat dumbbell presses