editor’s note: dr. john rusin is not your run-of-the-mill physical therapist and coach. if you’ve resolved to pack on more muscle while maintaining your strength and functionality, you’ve come to the right place. during this three-month program, i will personally take you step by step into building up your lean muscle mass, one custom-built training session at a time. our primary goal in this program is to pack some muscle armor onto your frame. for more on his methods, read dr. rusin’s other articles, including everything you need to know about supersets for hypertrophy this program is designed around four heavy training days per week, broken down into upper and lower body splits. by using using variations of the big movements, we’ll keep you fresh and peaking at just the right time. for those of you who work out at home or have limited gym equipment, the programming can be modified to your specific equipment and needs.
unlike many supersets you may have done in the past, you still take the programmed rest period between opposing movements. leg extension 4×15@30 (1 ramp up set) 4b. barbell overhead press 3×12@45 (1 ramp up set) 6b. bulgarian split squat 4×15@0 (1 ramp up set) 4b. bodyweight speed squat 3×25@45 (1 ramp up set) 5b. dip 4×12@30 (2 ramp up sets) 5a. barbell curl 4×10@30 (2 ramp up sets) 5a. push-up 2xmax@30 (1 ramp up 10 reps) 6b.
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this pdf dr. john rusin’s 12-week fht program: functional hypertrophy training epub book holds a great deal of of “more muscle, less fat proven training and nutrition techniques for hypertrophy and fat loss” by john rusin et al. hypertrophy workout cycle. john rusin. contributor editor’s note: dr. john rusin is not your, dr john rusin foundations program, john rusin fht, 2020 dr john rusin, john rusin course
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