Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy
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:
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
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 | 3 | ||||
| Single Arm Dumbbell Row | 3 | ||||
| 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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