Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy

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By BPI Co-Founder James Grage as told by Marc Lobliner.

BPI Sports Co-Founder James Grage survived a near-death car accident that forced him to re-evaluate his training. Through this adaptation, James created probably the most complete, concise and muscle-isolating systems I have ever used. My muscles all felt “worked” and fatigued at the end of each session, and my joints felt amazingly not sore.

Please try this routine – it just might change the way you look at long-term, effective training!

Here is the split breakdown:

  • Shoulders and Abs
  • Legs
  • Back
  • Arms
  • Chest and Abs

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Rebuilt Training – 10 Week Workout Plan

Shoulders and Abs

Shoulders and Abs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Reverse Delt Fly  4
Rear Delt Fly  4
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Lateral Raise  4
Partial Dumbbell Lateral Raise  4
Superset for the following rep scheme: 20, 10, 10, 15
Seated Shoulder Press  4
Dumbbell Upright Rows  4
Cable Upright Rows  3  15
Abs of Choice

Legs

Legs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Hamstring Curls  4
Leg Extension  4
Superset for the following rep scheme: 20, 10, 10, 15
Stiff Leg Deadlifts  4
Lunges  4
Squats  3  15
Superset for the following rep scheme: 20, 10, 10, 15
Leg Press Calves  4
Seated Calves  4

Back

Back
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Lat Pulldown  4
Cable Lat Squeeze  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Pullover  4
Dumbbell Pullover  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Low Row
Single Arm Dumbbell Row
Hyperextensions  3  15

Arms

Arms
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Incline Dumbbell Curls  4
Drag Curls  4
Superset for the following rep scheme: 20, 10, 10, 15
Scott Curls  4
Hammer Curl  4
Superset for the following rep scheme: 20, 10, 10, 15
Triceps Pressdowns  4
One Arm Triceps Pressdowns  4
Superset for the following rep scheme: 20, 10, 10, 15
Skullcrushers  4
One Arm Overhead Extensions  4
Reverse Wrist Curls  3  15

Chest and Abs

Chest and Abs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
One Arm Finisher Flys  4
Incline Dumbbell Press  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Crossovers  4
Flat Dumbbell Press  4
Contraction Flys  3  15
Abs of choise
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