Start it up! Hot Dogs & Cupcakes are on the menu, serving up hot hunks of love and pain.
Our menu is eaten on Monday (max effort lower body day), Tuesday (dynamic effort upper and lower body), and Thursday (Max effort upper body). Ideally, we'd try to rest an additional day in the middle, but whatevs.
H1 simply means hypertrophy phase 1 and is intended to fatten the meat before serving up the truly heavy stuff. Remember to maintain a decent base of GPP, as that's the key to terrific bouts of sports specificity.
Enough talk, let's eat.
Box squats, 3x12 reps on the 3:00 send-off (roughly 65-75% of 1RM)
Good mornings, 3x12 reps on the 3:00 send-off
Bulgarian split squats holding dumbells, 3x12 reps each leg
Back extensions (no... not hip extensions) 3x6-8 reps slow and controlled