HYPERTROPHY CLUSTER PROTOCOL 1.

All rights reserved. No part of this manual may be reproduced (by any means) without the
expressed written permission by Jake Tuura.
The information contained in “Hypertrophy Cluster Protocol 1.2” is not meant to replace any specific
advice you may have been given by a doctor, athletic trainer, or therapist. The information is not
intended as a substitute for professional medical input or action.

All exercise involves some inherent risk. If you are unfamiliar with any exercise and unsure of the proper
technique, seek supervised guidance from a qualified coach. Jake Tuura disclaims any liability or loss in
connection with the use of this program or any advice herein.
JACKED [/jakt/] adjective – (of a person) having

very well-developed muscles.

Background
This program is the culmination of over a decade of trial and error. It is meant for one
specific group of athletes – those aspiring to become a Jacked Athlete – heavily muscled,
strong as an ox, and powerful on the court or field. Essentially, this product was created to
help you become a beast.
My beginnings started from just the opposite – scrawny, weak as a kitten, and no explosive
ability. Training was a way to change my physiology. Initially, I trained to increase my vertical
jump and change of direction quickness – I reached these goals by getting strong and training
explosively. Then I watched Pumping Iron and got into bodybuilding – gaining 50 lbs. in 5 years
at the same bodyfat percentage. For awhile, I was into Powerlifting, hitting competition
numbers of a 319 lbs. Paused Bench, 600 lbs. Deadlift, and 507 lbs. Squat.
Throughout this time, and through working with athletes, I’ve seen one commonality. We
want to look like Hercules, but we also want to perform. Looking good is useless if you’re
sitting on the bench. This is why I created the Hypertrophy Cluster Protocol – to provide a
template where size and explosiveness can exist together.
Gain Size, Gain Power: The Concepts
In power-sports (basketball, baseball, football, soccer, hockey, etc.), athletes must be
masters of sprinting, hitting, jumping, throwing, shuffling, cutting, etc. If athletes are to be
successful in these actions they must build two general traits:
1) Power production – ability to produce high amounts of power
2) Power repetition – ability to repeat these efforts (RMEA – Repeated Max Effort Ability)

Both these qualities can be trained to a significant degree and Hypertrophy Clusters works to
do exactly this:
1) Power production
The program optimizes power production over the long-term through Phase
Potentiation. Phase potentiation says – as an athlete gets bigger, they have more
potential to get stronger. Once the athlete gets stronger, they have more potential to
increase power [1, 2].

But it’s not just about getting big. By using cluster sets, athletes can improve power right now
instead of waiting 3-6 months for the hypertrophy-strength-power phases to run their course.

2) Power repetition
The program also builds RMEA over time by increasing General Work Capacity (allowing
for quicker recovery between acute bouts, higher quality effort in subsequent bouts,
and quicker recovery between sessions of practice, sport, or training).

With clusters, working for 10-20 seconds, then resting only 45-90 seconds between
sets builds RMEA in a more sports-specific fashion than traditional hypertrophy
training, which requires 30+ seconds of work followed by 2-3 minutes of rest.

When to run Hypertrophy Clusters:

Hypertrophy training works to increase muscle size. This increased muscle size can help to
increase muscle contractile force, which affects maximal joint moments, and finally
increases dynamic maximal strength. Then, this dynamic maximal strength must be turned
into dynamic explosive strength by training at higher velocities.

Depending how advanced you are, this entire process could take weeks to months.
Strength and power will increase on this program, but to really see huge gains in these
areas, dedicated strength and power phases should be used.

Hypertrophy Clusters kicks off this yearly plan by providing the base of raw material
(muscle) and general work capacity which will be vital in every subsequent phase of
training (strength, power, and speed).
The Three Essentials: Tension, Stress, and Volume
The mechanisms of hypertrophy are: mechanical tension, metabolic stress, and muscle damage [3].
- Mechanical tension is based on training load. A heavier weight through a full range of
motion elicits more mechanical tension than a lighter load.
o Tip: Use full Range of Motion on all exercises during this phase as training at
longer muscle lengths has been shown to elicit more muscle growth [4].
- Metabolic stress is from the metabolites produced by muscle from prolonged
contractions. Training lighter and for higher repetitions will elicit more metabolic
stress than lifting a heavy load for a few repetitions.
- Muscle damage, mainly from eccentric contractions, also plays a role in the
hypertrophic response. However, because muscle growth can occur in the absence of
muscle damage [5] it will not be discussed.
Here we are left with a sort of paradox. To get hypertrophy gains we must train heavy to produce high
mechanical tension, but we must also train light to produce metabolic stress.
For this reason, much of the volume on the meat-and-potatoes exercises of this program
focuses on the 65-80% intensity range. By training at this intensity, mechanical tension
and metabolic stress are high without sacrificing one another too much.
The program also utilizes lighter (pump work) and heavier loads (maxing out) because training
light results in better endurance gains and training heavy results in better strength gains [6, 7].
Also, varying repetitions ranges throughout training has been shown to result in better
strength, endurance, and size gains than sticking to only the one intensity range [8]. Hitting
both low- and high-loads affect different pathways of hypertrophy [9], so it is reasonable to hit
both ends of the intensity spectrum.
Overall, what’s most important for hypertrophy is volume (sets x reps x weight). Greater
volume (work done) results in greater hypertrophy gains [10-18]. Train too heavy too often,
and you can’t accumulate high volumes. On the other end, train too light and you’d spend too
much time training without enhancing strength (which is needed to progress mechanical
tension).
Clusters: Optimized Hypertrophy Training for Athletes
Learning the concept of phase potentiation and the mechanisms of hypertrophy can take you a
long way to increasing athleticism and size.
However, there is still a problem with hypertrophy training for athletes. Intensities of 65-80%
call for sets of 8-15 repetitions. As the set progresses, velocity drops off drastically [19].
Since power = force x velocity, power also sees a huge drop off (a low velocity of movement,
even if force is high, will lead to low power output).
By cutting the repetitions (e.g. 10 reps at 65% to 5 reps at 65%), power is maintained [20].
And instead of resting 2-3 minutes between the sets of 10 repetitions, you’ll only need to
rest 45-90 seconds between the sets of 5 repetitions.
To keep volume the same you’ll simply need to double the sets (e.g. 4 sets to 8 sets).
By training in this fashion (doing less reps and more sets), power doesn’t experience such a massive
decline [21-28].
Not only is power maintained with Hypertrophy Clusters, but mechanical performance is
sustained [29], and quality of work is increased [30].

If repetitions feel and look better (compared to normal hypertrophy training), athletes should
stay healthier over time because lifting will actually train the muscles it is aiming to train.
Compensation patterns are drastically limited.
By implementing Cluster sets instead of Traditional sets in a hypertrophy phase, strength
and power have been shown to increase to a greater degree [31]. And since fatigue is
managed better, more volume can be accumulated [23, 24], which should lead to greater
hypertrophy.
The Hypertrophy Cluster Protocol is optimized hypertrophy training for athletes: More
muscle gain, more strength gain, and more power gain.
Gain Muscle, Get Explosive: Simple, Effective Guidelines
Hypertrophy Clusters is easy-to-understand, straightforward, and effective. Its purpose is
simple: Maximize muscle growth, gain strength, and increase power.

There are different levels to each workout:

• Gray Exercises: This is the Central Nervous System Warm-Up (CNS WU) after the warm-up
(You are expected to warm-up as you see fit prior to training). Do a Dynamic Warm-Up, try
Be Activated/RPR techniques, play Spikeball, or do it all. Some days you will need more to
get going than others.

The CNS WU level is meant to “turn on” your central nervous system by performing
violent, explosive movements. These are jumps, sprints, and med ball throws. Perform
them with maximal intent and pay attention to rest – these movements are for activation,
not conditioning.

• Yellow Exercises: These are “Hypertrophy Clusters”. This is where the typical 4 sets of 10 is
changed to 8-12 sets of 3-5 reps. These will provide you with the biggest stimulus to get all
kinds of gains (power, strength, and muscle). These demand the most focus for the
workout. Note: On the first week of each phase, you will need to max out or find a set
Rating of Perceived Exertion (RPE) on each exercise. The RPE scale goes from 0 (no difficulty
at all) to 10 (extremely difficult – near failure).
• Orange Exercises: These are typical hypertrophy sets. The movements are more isolated
than the prior cluster exercises. This gives you a chance to develop strength and muscle in
areas that could potentially limit strength performance in larger, compound moves.
• Red Exercises: These are sets to work on the “Metabolic stress” side of hypertrophy
mechanisms. High rep, low weight – the acidity in your muscle will be extreme but
necessary to get the gains.
How to run phases:
Do Phase 1 (3-weeks). Then run Phase 2 for 3-weeks. Then run Phase 3 for 2-weeks.
This is 8-weeks total. After this, take a super easy week (like a 1x20 set-up) while
deciding what to do next.
If you do not have 8-weeks to dedicate to Hypertrophy, here is another option:
Run Phase 1 for 2-weeks, then run Phase 2 for 2-weeks, then run Phase 3 for 2-weeks.
After these 6-weeks, take a week easy and figure out your life from there.
Next Up: Get Strong
After you have run your course with the Hypertrophy Cluster Protocol (6-8 weeks), you’ll need
to start a Strength Phase to turn your new muscle into strength. Or you could hop right into
The Vertical Jump Protocol if this program has built a decent level of strength. If you need
help on how to implement a strength phase, you’ll have to wait until I create that protocol.
For updates, check my YouTube page, Instagram, and Facebook. There might be
updates and there might not. Who knows? It might just be PRs and “Woo”s.

You have read the program. It is simple. If you decide to do it, please keep track of your
progress. Send me a message about how you went from pitiful to juicy.

I get a lot of people who purchase the program but few who actually put in the work. If you
are in this minority, I would genuinely appreciate if you reached out to let me know how it’s
worked for you.
How to Live, How to Eat
I am going to keep this as short as possible because it’s not as confusing as people make it to
be.
Recovery/Lifestyle:
Sleep about 8 hours per night. Hang around your social circle. Avoid toxic, negative
people. Find purpose in your life so you don’t get depressed. Hang around people of
the opposite sex. Get outside. Move during the day. Enjoy yourself.
Nutrition:
This is a high-volume plan. I don’t think this is the time to experiment with extreme
diets (e.g. long fasting, extremely low carb for a long time, vegan, carnivore, etc.).
- Protein: Ensure ~1 g/lb. body weight every day. It is probably better to space this out in a
few meals than it is to consume it in one or two meals. A more constant influx of amino acids
is likely better for muscle gain than a bombardment all at once. Likely best: Red meats, whole
eggs, protein powders, etc.

- Carbs and Fats: Sorry, no specific numbers here. If you eat animal fats, butter, whole eggs,
etc. – you will be good here. Carbs – if you feel lethargic and depleted during workouts, you
probably should have had more carbs the day before. The day before training probably
matters more for replenishing glycogen than the day of. Likely best carbs: White rice, fruits,
potatoes.

How to Gain: Ensure you are increasing weight by 1-2 lbs. weekly. Track bodyweights a few times
per week and get an average.

How to Cut: Ensure you are decreasing weight by 1-2 lbs. weekly. Bodyweight tracking.
How to Maintain: Do I need to explain this? No.
Nutrition is not very in-depth because it’s not very confusing. If you look terrible, quit
eating bad. If you are too skinny, pack in more calories and improve your lifestyle.
The mirror won’t lie and tracking bodyweights is a way to keep progress objective.
Following this period (6-8 weeks) of gaining/cutting weight, take a 2-3 weeks or so
to maintain that bodyweight before deciding to lose/gain again.
REFERENCES

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[9] Burd, N. A., West, D. W.., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., Holwerda, A. M.,
Paris, G., Rennie, M. J., Baker, S. K., & Phillips, S. M. (2010). Low-load high volume resistance exercise
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[10] Krieger, J. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-
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[11] Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly
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of Sports Sciences, 35(11), 1073-82.

[12] Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadriletero, J., Baechler, B. L.,
Baker, S. K., & Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-
mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology
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[13] Fink, J., Kikuchi, N., Yoshida, S., Terada, K., & Nakazato, K. (2016). Impact of high versus low fixed
loads and non-linear training loads on muscle hypertrophy, strength and force development.
SpringerPlus 2016, 5(698), DOI: 10.1186/s40064-016-2333-z.

[14] Campos, G. E, Luecke, T. J., Wendeln, H. K., Toma, K., Hagerman, F. C., Murray, T. F., Ragg, T. F.,
Ratamess, N. A., Kraemer, W. J., & Staron, R. S. (2002). Muscular adaptations in response to three
different resistance-training regimens: specificity of repetition maximum training zones. European
Journal of Applied Physiology, 88(1-2), 50-60.

[15] Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S.
M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young
men. Journal of Applied Physiology (1985), 113(1), 71-77.

[16] Van Roie, E., Delecluse, C., Coudyzer, W., Boonen, S., & Bautmans, I. (2013). Strength training at
high versus low external resistance in older adults: effects on muscle volume, muscle strength, and
force-velocity characteristics. Experimental Gerontology, 48(11), 1351-61.

[17] Klemp, A., Dolan, C., Quiles, J. M., Blanco, R., Zoeller, R. F., Graves, S., & Zourdos, M. C. (2016).
Volume-equated high- and low-repetition daily undulating programming strategies produce similar
hypertrophy and strength adaptations. Applied Physiology, Nutrition and Metabolism, 41(7), 699-705.

[18] Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Low-load bench press training to
fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of
Clinical Medicine, 4(2), 114-121.

[19] Izquierdo, M., González-Badillo, J. J., Häkkinen, K., Ibáñez, J., Kraemer, W. J., Altadill, A., Eslava, J.,
Gorostiaga, E. M. (2006). Effect of loading on unintentional lifting velocity declines during single sets of
repetitions to failure during upper and lower extremity muscle actions. International Journal of Sports
Medicine, 27(9), 718-24.

[20] Luis Sánchez-Medina, L. & González-Badillo, J. J. (2011). Velocity loss as an indicator of

neuromuscular fatigue during resistance training. Medicine and Science in Sports and Exercise, 43(9),
1725-34.

[21] Haff, G. G., Whitley, A., McCoy, L. B., O’Bryant, H. S., Kilgore, J. L., Haff, E. E., Pierce, K., & Stone, M.
H. (2003). Effects of different set configurations on barbell velocity and displacement during a clean pull.
Journal of Strength and Conditioning Research, 17(1), 95-103.

[22] Lawton, T. W., Cronin, J. B., & Lindsell, R. P. (2006). Effect of interrepetition rest intervals on weight
training repetition power output. Journal of Strength and Conditioning Research, 20(1), 172-6.

[23] Oliver, J. M., Kreutzer, A., Jenke, S., Phillips, M. D., Mitchell, J. B., & Jones, M. T. (2015). Acute
response to cluster sets in trained and untrained men. European Journal of Applied Physiology, 115(11),
2383-93.

[24] Oliver, J. M., Kreutzer, A., Jenke, S. C., Phillips, M. D., Mitchell, J. B., & Jones, M. T. (2016). Velocity
drives greater power observed during back squat using cluster sets. Journal of Strength and Conditioning
Research, 30(1), 235-43.
[25] Oliver, J. M., Jenke, S. C., Mata, J. D., Kreutzer, A., & Jones, M. T. (2016). Acute effects of cluster and
traditional set configurations on myokines associated with hypertrophy. International Journal of Sports
Medicine, 37(13), 1019-24.

[26] Hansen, K. T., Cronin, J. B., Newton, M. J. (2011). The effect of cluster loading on force, velocity, and
power during ballistic jump squat training. International Journal of Sports Physiology and Performance,
6(4), 455-68.

[27] Tufano, J. J., Conlon, J. A., Nimphius, S., Brown, L. E., Seltz, L. B., Williamson, B. D., Haff, G. G. (2016).
Maintenance of velocity and power with cluster sets during high-volume back squats. International
Journal of Sports Physiology and Performance, 11(7), 885-92.

[28] Hardee, J. P., Triplett, N. T., Utter, A. C., Zwetsloot, K. A., & Mcbride, J. M. (2012). Effect of
interrepetition rest on power output in the power clean. Journal of Strength and Conditioning Research,
26(4), 883-9.

[29] Iglesias-Soler, E., Carballeira, E., Sánchez-Otero, T., Mayo, X., & Fernández-del-Olmo, M. (2014).
Performance of maximum number of repetitions with cluster-set configuration. International Journal of
Sports Physiology and Performance, 9(4), 637-42.

[30] Denton, J. & Cronin, J. B. (2006). Kinematic, kinetic, and blood lactate profiles of continuous and
intraset rest loading schemes. Journal of Strength and Conditioning Research, 20(3), 528-34.

[31] Oliver, J. M., Jagim, A. R., Sanchez, A. C., Mardock, M. A., Kelly, K. A., Meredith, H. J., Smith, G. L.,
Greenwood, M., Parker, J. L., Riechman, S. E., Fluckey, J. D., Crouse, S. F., & Kreider, R. B. (2013). Greater
gains in strength and power with intraset rest intervals in hypertrophic training. Journal of Strength and
Conditioning Research, 27(11), 3116-31.
 PHASE 1
OL’ RELIABLE 8x5
The first three weeks of the program will consist of the classic cluster – 8 sets of 5. This was the
set/rep scheme I was first introduced to when I started down this path – how to do
hypertrophy for power athletes. While working at my previous position at the University of
Minnesota-Duluth, I stumbled across a YouTube video by Jonathan Oliver, PhD, CSCS where he
spent 37 minutes covering his research on this topic – “Greater Gains in Strength and Power
using Cluster Sets in Hypertrophic Training”. On my $170 hp stream laptop, I imagine I watched
his video over 10 times. Sometimes while putting down an entire Dominos pizza. Gotta get big.

Basically, similar hypertrophy was found using 4 sets of 10 versus 8 sets of 5. But the latter
group saw better strength and power gains in the measures tested. I read his research, wrote a
few articles, and created my first manual around this work. I can reminisce on the cold nights
spent in the University gym in Superior, WI hitting 8 sets of 5 back squat with a few meathead
buddies. I generally stayed at 315 lbs. and to ensure around 1 minute of rest between sets, this
meant fast loading and unloading for those doing 275, 225, or 185 lbs. If you had to use 135
lbs., you didn’t belong. If you were making our group larger than 4, we’d kick you out or make
you use a different rack. If you complained about anything, you never lifted in the group again.
I’d leave the 8x5 feeling like the CNS was buzzing. 40 total reps at 315. Buzzing. Like I just put
down a couple pots of coffee without the irregular heartbeats. After a few weeks, leg size was
tacked on and back squat PRs came plentiful. I never tested jump/sprint, however. I really
didn’t care at the time.
8x5 made memories and gains. I hope the same for you.
Explanation:
For all workouts, warm-up however you see fit. Dynamic mobility, ground-based stuff, muscle
activation, or play Spikeball for 5-10 minutes (Perception and Action, baby). Then hop into the CNS
stuff.

Rest: As much as needed to catch your breath. On the Yellow exercises, upper body days this should
be 30-45 seconds between push-pull exercises. Lower body days this should be ~60 seconds. On the
Orange exercises, this should be 2-3 minutes unless they’re supersets. On the Red exercises, cut it
down to ~90 seconds so you can get that there metabolic stress.

Loads: For the Yellow exercises, use 65-70% 1RM load for all lower body sets and 70-75% 1RM for all
upper body sets. If it’s super easy on a given day, bump it up slightly. Others loads are explained further
down.
 HYPERTROPHY CLUSTERS 1.2 - 4 Day Split
PHASE 1
Monday: Upper Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
CNS Med Ball Rotation Pass 3 3/side Explosive
+ Med Ball Slam 3 5 Explosive
1 DB Bench Press 8 5 Normal
+ TRX or Barbell Inverted Row 8 10 Normal
2 DB Shoulder Press 3 10 Normal
3 Push Up 3 MAX Pump
4 DB Curl (Supinated) 4 30 Pump

Tuesday: Lower Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Trap Bar Jump 3 5 Explosive
1 Front Squat 8 5 Normal
+ Mobility (if needed)
2 DB Step Up 8 5/side Normal
3 Barbell Glute Bridge 3 10 Top ISO
4 Back Extension 3 MAX Pump

Thursday: Upper Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Med Ball Scoop Pass 3 3/side Explosive
+ Med Ball Overhead Throw 3 5 Explosive
1 DB Push-Press 8 5 Normal
+ Pull Up 8 10 Normal
2 DB Alternating Curl (Seated) 3 12 ea. Normal
+ DB French Press (Kneeling) 3 15 Normal
3 DB Alternating Hammer Curl (Seated) 3 12 Normal
+ Cable Pushdown 3 15 Normal
4 DB Side Delt Raise (Seated) 4 25 Pump
+ DB Rear Delt Raise (Seated) 4 25 Pump

Friday: Total Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Resisted Sprints 3 5 sec. Explosive
1 Deadlift 8 5 Normal
+ Mobility (if needed)
2 Slight Decline DB Bench Press 5 15 Normal
+ 1- Arm DB Row 5 15 ea. Normal
3 DB Forward to Reverse Lunge 4 10 ea. Pump
 MONDAY: UPPER

Med Ball CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Med Ball Rotation Pass 3 3/side Explosive heavy medium light

Med Ball Slam 3 5 Explosive heavy medium light

Back to back. For the rotation pass, back elbow up to start, slam it into the ribs and throw. Slam needs
no explaining. Be Aggressive! Don’t be soft with it! Have some OOMF! Rest ~45 sec. between each.

Week 1: Rotation Pass – 15 lbs. Slam – 20 lbs.

Week 2: Rotation Pass – 10 lbs. Slam – 15 lbs.
Week 3: Rotation Pass – 5 lbs. Slam – 10 lbs.
Hyper. Clus. Bench & Rows Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Bench Press 8 5 Normal 70-75% 70-75% 70-75%

TRX or Barbell Inverted Row 8 10 Normal 7-8 RPE 7-8 RPE 7-8 RPE

These are to be done back to back. DB Bench for 5 reps, rest 30-45 seconds, Inverted Row for 10 reps,
rest 30-45 seconds, repeat until 8 sets. Change body positions/height of TRX to get to 7-8 RPE.
Week 1: Before you start, you need to find your DB Bench 3 Rep Max. Start light, work up until a set of 3 feels
super heavy. Go online, calculate your 1 Rep Max from this. Then calculate 70-75% of that and start your sets with
that weight.
Week 2: No need to max out. Just hop into the 8 sets of 5. You should do 2-3 warm-up sets before starting the
clusters. If the weights are way too light, bump them up.
Week 3: Same as week 2.
Shoulders Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Shoulder Press 3 10 Normal 8 RPE 8 RPE 8 RPE

Seated or Standing. Your preference. Just avoid using the legs if you stand. All weeks will be the same.
You should be able to increase weekly and keep it at an 8 RPE. Rest 2-3 minutes between sets. Just one
warm-up set.

Chest/Triceps Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Push Up 3 MAX Pump 3 reps in tank 2 reps in tank 1 rep in tank

Pump ‘em out. Aim to touch the chest to the ground with each rep. Rest 2-3 minutes between sets.

Week 1: Leave 3 reps in the tank

Week 2: Leave 2 reps in the tank
Week 3: Leave 1 rep in the tank
Biceps Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Curl (Supinated) 4 30 Pump 8-9 RPE 8-9 RPE 8-9 RPE

Standing. Curl both together. Palms face upwards the entire set. Just pump it out, no concern for a
controlled eccentric. Use the hips toward the end if you need to. Blood flow for days. You can attempt
to increase weekly but idk if you will. No warm-up sets. Huge burn.
 TUESDAY: LOWER

Jump CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Trap Bar Jump 3 5 Explosive heavy medium light

Start on the ground every rep and let the weight hit the ground instead of absorbing it. Rest ~60 sec.
between sets. Get UP there!
Week 1: start heavy (~20% of your trap bar 1 rep max). If you don’t know, estimate. For me, 680 x .2 = ~135 lbs.
Week 2: go lighter (~15% 1RM).
Week 3: go even lighter (~10% 1RM).
Hyper. Clus. Squat Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Front Squat 8 5 Normal 65-70% 65-70% 65-70%

Mobility (if needed)

If you suck at front squat, too bad. Get better. Between sets, stretch/roll out/do nothing. If you’re
struggling with only a minute of rest, give it a little more.
Week 1: Before you start, you need to find your Front Squat 1 Rep Max. Start light, work up until a single feels
super heavy. Then calculate 65-70% of that and start your sets with that weight.
Week 2: No need to max out. Just hop into the 8 sets of 5. You should do 2-3 warm-up sets before starting the
clusters. More warm-up sets if you’re stronger. If the weights are way too light, bump them up.
Week 3: Same as week 2.
Hyper. Clus. Single-leg Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Step Up 8 5/side Normal 7-8 RPE 7-8 RPE 7-8 RPE

This is a little different because it’s hard to find a max on this exercise. Hold a DB in each hand, do reps
like they are in the video (only touch the toes on the ground between reps, attempt to use mainly the
leg on the box). Start light, keep doing 5 reps on each side until a weight is reached that’s a 7-8/10 RPE.
For week 2 & 3, you should need less warm-ups to get there. If it’s too easy, bump it up. Do one side,
then the other side, then rest 45-60 seconds, repeat.

Glutes/Hammies Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Barbell Glute Bridge 3 10 Top ISO 8 RPE 8 RPE 8 RPE

Back on the ground, feet on the ground. Hold the top for ~1 second, Glute squeeze! Let it crash down.
One warm-up set. Should be able to go up weekly. 8RPE. Big haunch.

Posterior Chain Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Back Extension 3 MAX Pump 8-9 RPE 8-9 RPE 8-9 RPE

Pump it out and squeeze the glutes at the top. Try not to pass out when you’re done. Rest only about
90 seconds. The backside will be shot by this point. 8-9 RPE so it shouldn’t feel good. Just bodyweight.
 THURSDAY: UPPER

Med Ball CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Med Ball Scoop Pass 3 3/side Explosive heavy medium light

Med Ball Overhead Throw 3 5 Explosive heavy medium light

Back to back. Scoop has similar execution as Rotation Pass. Overhead Throw, start on the floor in a
squat, get rid of it quick. As high as possible. Rest ~45 sec. between each.

Week 1: Scoop Pass – 15 lbs. Throw – 20 lbs.

Week 2: Scoop Pass – 10 lbs. Throw – 15 lbs.
Week 3: Scoop Pass – 5 lbs. Throw – 10 lbs.
Hyper. Clus. Press & Pulls Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Push-Press 8 5 Normal 70-75% 70-75% 70-75%

Pull Up 8 10 Normal 7-8 RPE 7-8 RPE 7-8 RPE

Back to back. Press for 5, rest 30-45 sec., Pull for 10, rest 30-45 sec., repeat until 8 sets.
Week 1: Before you start, you need to find your DB Push-Press 3 Rep Max. Start light, work up until a set of 3 feels
super heavy. Go online, calculate your 1 Rep Max from this. Then calculate 70-75% of that and start your sets with
that weight. You can use a band for Pull Up if you need to. You probably need to.
Week 2 & 3: No need to max out. Just hop into the 8 sets of 5. You should do 2-3 warm-up sets before starting
the clusters. If the weights are way too light, bump them up. Less band help on the Pull Up should be happening.
Arm Assault Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Alternating Curl (Seated) 3 12 ea. Normal 8 RPE 8 RPE 8 RPE

DB French Press (Kneeling) 3 15 Normal 8 RPE 8 RPE 8 RPE

Back to back. Massive, massive arm pump here. DB Alt. Curl, start with palms facing you, supinate as
you come up, only curl one DB at a time. Rest ~60 seconds, go to DB French Press. Rest ~60 seconds,
repeat this sequence until 3 sets. 8 RPE, only one warm-up set for each.

Arm Annihilation Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB Alt. Hammer Curl (Seated) 3 12 Normal 8 RPE 8 RPE 8 RPE

Cable Pushdown 3 15 Normal 8 RPE 8 RPE 8 RPE

Back to back again. We’ll fill the sleeves after this one. Similar to the last superset with rest, RPEs, and
one warm-up set. For Pushdown, use a rope or a straight bar… or that thing that looks like an upside
down “V”. I’ve never liked it but if you do, use it.

Delt Destruction Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB Side Delt Raise (Seated) 4 25 Pump 9 RPE 9 RPE 9 RPE

DB Rear Delt Raise (Seated) 4 25 Pump 9 RPE 9 RPE 9 RPE

You’ll have to start light. Super light. Like 5 or 10 lbs. DBs. And you might never leave this weight. Do
25 to the side, rest ~90 sec., do 25 to the rear, rest ~90 sec. 3D shoulders guaranteed. 9 RPE means it
shouldn’t be enjoyable.
 FRIDAY: TOTAL

Sprint CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Resisted Sprints 3 5 sec. Explosive heavy medium light

Use a sled or use a band with a partner pulling you. Rest ~60 seconds between sets. As part of the
dynamic warm-up beforehand, you should do a few short acceleration sprints, like 3-5 step accels.
Week 1: Big resistance. You should cover about 20 Yards in the 5 sec.
Week 2: Medium resistance. You should cover about 25 Yards in the 5 sec.
Week 3: Light resistance. You should cover about 30 Yards in the 5 sec.
Hyper Clus. Deadies Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Deadlift 8 5 Normal 65-70% 65-70% 65-70%

Mobility (if needed)

The ol’ deady. Sure to put that mass on the body. Everywhere. Barbell Deadlift: Do sumo or
conventional, whichever is more comfortable for you. If you need straps, wear them. If you go mixed
grip, maybe switch the grip with each set. Between sets, stretch/roll out/do nothing. If you’re
struggling with only a minute of rest, give it a little more.
Week 1: Before you start, you need to find your Deadlift 1 Rep Max. Start light, work up until a single feels super
heavy. Then calculate 65-70% of that and start your sets with that weight.
Week 2 & 3: No need to max out. Just hop into the 8 sets of 5. You should do 2-3 warm-up sets before starting
the clusters. If you’re pulling big weight, you’ll need more warm-up sets. If the weights are way too light, bump
them up.
Gorilla Chest/Back Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Slight Decline DB Bench Press 5 15 Normal 9 RPE 9 RPE 9 RPE

1- Arm DB Row 5 15 ea. Normal 9 RPE 9 RPE 9 RPE

A super superset. Keep it simple, lots of tension. Big weights. DB Bench, throw a plate under the foot
end of the bench so it becomes a little decline. Do your reps, rest 60-120 sec., DB Row the same weight,
rest 60-120 sec., repeat. Only one warm-up set. You should be able to go up weekly. 9 RPE, so it should
be tough.

Leg Pump Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB Forward to Reverse Lunge 4 10 ea. Pump 9 RPE 9 RPE 9 RPE

One warm-up set bodyweight. Then hold a DB in each hand. Do all reps on one side, rest about a
minute, all reps other side, rest about a minute, repeat. It’s a 9 RPE, so if you need a little more rest
than that, go ahead. Increase weight weekly. When you’re done, you should have the locomotion
ability of a newborn deer.
 VIDEOS

MONDAY: UPPER

TUESDAY: LOWER

THURSDAY: UPPER

FRIDAY: LOWER
 PHASE 2
10x4
The next cluster – 10 sets of 4 – will be run for three weeks. I wish I had fond memories of
10x4, but I don’t. Actually, I don’t remember much of the training I did in the past. There was
my first program, Jump Attack, where I recall drinking Mountain Dew during workouts. There
was Tim Ferriss’s Deadlift workout where you train super heavy 3 times per week – I’m pretty
sure my back was a rainbow during these deadies. Then there was Shockwave Protocol by
Kiefer which kept me entertained for a long time.
None of these programs really provided that much progress for me in the short-term. After
Jump Attack, my vertical was in the high-20s. After Deadlift training for weeks, I still wasn’t
pulling very impressive weights (low-400s). And after Shockwave, I still had tiny arms and
shoulders. Back and chest were good, but I’m pretty sure that’s a genetic thing.

After about a decade of training, I accomplished a near 40-inch approach vertical, low-600s
deadlift, and enough muscle to let people know he lifts. With Hypertrophy Clusters 1.2, I have
put everything together to help you make progress towards these types of goals in 8-weeks.
But in reality, it could take years to get where you want.
In my time of running training programs, I think the main benefit was the state they put me in.
I was given a guide that excited me. I was operating on goals, dreams, and desires instead of
fear, doubt, and denial.
Over time, and putting myself in this state consistently, I was able to make significant progress.
This, to me, is more important than any ‘physiologically accurate’ training template. If you
believe in Hypertrophy Clusters 1.2 and you are willing to put in the work, you will learn these
lessons and success will come to you.
Now let’s get to it. 10x4 to get the gains.
Explanation:
Same for warm-up, same for rest, same for warm-ups for exercises.

Loads: For the Yellow exercises, use 70-75% 1RM load for all lower body sets and 75-80% 1RM for all
upper body sets. If it’s super easy on a given day, bump it up slightly. Others are explained below.
 HYPERTROPHY CLUSTERS 1.2 - 4 Day Split
PHASE 2
Monday: Upper Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
CNS Med Ball Rotation Pass w/ Step 3 3/side Explosive
+ Med Ball Rotation Slam 3 3/side Explosive
1 Bench Press 10 4 Normal
+ 1-Arm DB Row 10 4/side Normal
2 Barbell Military Press 3 8 Normal
3 Bodyweight Dips 3 MAX Pump
4 DB Hammer Curl 4 25 Pump

Tuesday: Lower Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Approach Box Jump 3 2/side Explosive
1 High Bar Back Squat 10 4 Normal
+ Mobility (if needed)
2 DB Reverse Lunge 10 4/side Normal
3 Barbell Hip Thrust 3 8 Ecc
4 Glute Ham Raise 3 MAX Ecc

Thursday: Upper Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Med Ball Scoop Pass w/ Step 3 3/side Explosive
+ Med Ball Overhead Throw - off Box 3 5 Explosive
1 Barbell Push-Press 10 4 Normal
+ Chin Up 10 8 Normal
2 Cable Pushdown 3 12 Normal
+ DB Hammer Curl (Standing) 3 12 Normal
3 DB JM Press 3 12 Normal
+ Barbell Curl 3 12 Normal
4 DB Side Delt Raise (Standing) 4 20 Pump
+ DB Rear Delt Raise (Standing) 4 20 Pump

Friday: Total Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
CNS Acceleration Sprints 3 5 sec. Explosive
1 Sumo or Semi-Sumo Deadlift 10 4 Drop
+ Mobility (if needed)
2 DB Bench Press 5 12 Normal
+ 1-Arm DB Row 5 12/side Normal
3 DB Step Up to Reverse Lunge 4 10 ea. Pump
 MONDAY: UPPER

Med Ball CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Med Ball Rotation Pass w/ Step 3 3/side Explosive heavy medium light
Med Ball Rotation Slam 3 3/side Explosive heavy medium light
Back to back. For the rotation pass, back elbow up to start, pick up the inside foot, step down, slam the
elbow into the ribs and throw. Slam – start at one hip, go over the head, throw outside the opposite
foot. If you have a med ball that is breakable, break it. Then be proud. Rest ~45 sec. between each.
Week 1: Rotation Pass w/ Step – 15 lbs. Rotation Slam – 15 lbs.
Week 2: Rotation Pass w/ Step – 10 lbs. Rotation Slam – 10 lbs.
Week 3: Rotation Pass w/ Step – 5 lbs. Rotation Slam – 5 lbs.
Hyper. Clus. Bench & Rows Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Bench Press 10 4 Normal 75-80% 75-80% 75-80%
1-Arm DB Row 10 4/side Normal 7-8 RPE 7-8 RPE 7-8 RPE
Back to back like last phase. Bench for 5 reps, rest 30-45 seconds, Row for 5 reps each side, rest 30-45
seconds, repeat until 8 sets. Get that DB Row to a 7-8 RPE. If your DBs aren’t heavy enough, find a way.
Week 1: Before you start, you need to find your Bench Press 1 Rep Max. Start light, work up until a single feels
super heavy. Calculate 75-80% of that and start your sets with that weight.
Week 2: No need to max out. Just hop into the 10 sets of 4. You should do 2-3 warm-up sets before starting the
clusters. If the weights are way too light, bump them up.
Week 3: Same as week 2.
Shoulders Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Barbell Military Press 3 8 Normal 8 RPE 8 RPE 8 RPE
No leg drive. All weeks will be the same. You should be able to increase weekly and keep it at an 8 RPE.
Rest 2-3 minutes between sets. Just one warm-up set.

Chest/Triceps Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Bodyweight Dips 3 MAX Pump 3 reps in tank 2 reps in tank 1 rep in tank
Pump ‘em out but use control. Huge chest and triceps. Rest 2-3 minutes between sets.
Week 1: Leave 3 reps in the tank
Week 2: Leave 2 reps in the tank
Week 3: Leave 1 rep in the tank
Biceps Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Hammer Curl 4 25 Pump 9 RPE 9 RPE 9 RPE
Standing. Just pump it out. Use hips if needed. Engorged with blood. You can attempt to increase
weekly but idk if it’s possible. No warm-up sets. Huge metabolic stress load.
 TUESDAY: LOWER

Jump CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Approach Box Jump 3 2/side Explosive ascending ascending ascending
Start with a low box. Alternate approach styles with each rep. If you’re a single-leg jumper, then
alternate which leg you jump off. Land on two legs. Rest ~60 sec. between sets. 4 total jumps each set.

Hyper. Clus. Squat Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
High Bar Back Squat 10 4 Normal 70-75% 70-75% 70-75%
Mobility (if needed)
Get the bar high on your back. Make a nice pad with your traps so it’s not resting on the spine.
Between sets, mobility if you want. If you’re struggling with only a minute of rest, give it a little more.
Week 1: Before you start, you need to find your High Bar Back Squat 1 Rep Max. Start light, work up until a single
feels super heavy. Then calculate 70-75% of it and start your sets with that weight.
Week 2: No need to max out. Just hop into the 10 sets of 4. You should do 2-3 warm-up sets before starting the
clusters. More warm-up sets if you’re stronger. If the weights are way too light, bump them up.
Week 3: Same as week 2.
Hyper. Clus. Single-leg Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Reverse Lunge 10 4/side Normal 7-8 RPE 7-8 RPE 7-8 RPE
Similar to what you did last phase with the DB Step Up. Hold a DB in each hand, do 4 reps on one side
then 4 on the other. Start light, keep doing 4 reps on each side until a weight is reached that’s a 7-8/10
RPE. For week 2 & 3, you should need less warm-ups to get there. If it’s too easy, bump it up. Do one
side, then the other side, then rest 45-60 seconds, repeat.

Glutes/Hammies Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Barbell Hip Thrust 3 8 Ecc 8 RPE 8 RPE 8 RPE
Feet on the ground, back on a bench. Glute squeeze at the top, control down for 2-3 seconds. One
warm-up set. Should be able to go up weekly. 8RPE. Grow the backside.

Posterior Chain Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Glute Ham Raise 3 MAX Ecc 9 RPE 9 RPE 9 RPE
Works better if you have a GHR machine. The one where the pads roll. If not, do what I did in the video.
Rest around 2 minutes. The hammies will be shot by this point. Keep it at bodyweight for all weeks and
control the eccentric, 3-4 seconds down.
 THURSDAY: UPPER

Med Ball CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Med Ball Scoop Pass w/ Step 3 3/side Explosive heavy medium light
Med Ball Overhead Throw - off Box 3 5 Explosive heavy medium light
Back to back. Scoop, bring the foot up, step down, BOOM! Overhead Throw, stand on a box, drop off,
land in a half squat, throw it quick. Low ground contact time. Rest ~45 sec. between each.

Week 1: Scoop Pass w/ Step – 15 lbs. Throw off Box – 20 lbs.

Week 2: Scoop Pass w/ Step – 10 lbs. Throw off Box – 15 lbs.
Week 3: Scoop Pass w/ Step – 5 lbs. Throw off Box – 10 lbs.
Hyper. Clus. Press & Pulls Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Barbell Push-Press 10 4 Normal 75-80% 75-80% 75-80%
Chin Up 10 8 Normal 7-8 RPE 7-8 RPE 7-8 RPE
Back to back. Press for 4, rest 30-45 sec., Pull for 8, rest 30-45 sec., repeat until 10 sets.
Week 1: Before you start, you need to find your Barbell Push-Press 1 Rep Max. Start light, work up until a single
feels super heavy. Then calculate 75-80% of the max and start your sets with that weight. You can use a band for
Chin Up if you need to. Or a chain around the neck if you’re an ox.
Week 2 & 3: No need to max out. Just hop into the 10 sets of 4. You should do 2-3 warm-up sets before starting
the clusters. If the weights are way too light, bump them up. Chin Ups should be progressing nicely.
Arm Blast Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
Cable Pushdown 3 12 Normal 8 RPE 8 RPE 8 RPE
DB Hammer Curl (Standing) 3 12 Normal 8 RPE 8 RPE 8 RPE
More Thursday arm supersets. Skin tearing pumps here. Cable Pushdown, like you did last time but
reps are down so go heavier. Rest ~60 seconds, go to DB Hammers. You can use a little momentum if
need be. Rest ~60 seconds, repeat this sequence until 3 sets. 8 RPE, only one warm-up set for each.

Arm Inoculation Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB JM Press 3 12 Normal 8 RPE 8 RPE 8 RPE
Barbell Curl 3 12 Normal 8 RPE 8 RPE 8 RPE
Time to inoculate. Roadmap vascularity here. Similar to the last superset with rest, RPEs, and one
warm-up set. For the JM Press, come down to the anterior deltoid… or as young Jason Genova taught us
“Front Anterior Deltoid”. Barbell Curl, simple enough. Just don’t look like a fool and swing each rep.

Delt Decimation Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB Side Delt Raise (Standing) 4 20 Pump 9 RPE 9 RPE 9RPE
DB Rear Delt Raise (Standing) 4 20 Pump 9 RPE 9 RPE 9 RPE
Shouldaaas! Start light. Like 5 or 10 lbs. DBs. Do 20 to the side, rest ~90 sec., do 20 to the rear, rest ~90
sec. Gives you a nice pair of shoulder caps. 9 RPE so you should have to grunt for some reps.
 FRIDAY: TOTAL

Sprint CNS Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Acceleration Sprints 3 5 sec. Explosive bodyweight bodyweight bodyweight
Like last phase, do some 3-5 step accelerations before doing these three sets. Find an area you can
sprint that will last about 5 seconds. Run against a partner to run faster. Rest 1-2 minutes between
sets.

Hyper. Clus. Deadies Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
Sumo or Semi-Sumo Deadlift 10 4 Drop 70-75% 70-75% 70-75%
Mobility (if needed)
Back to the classic mass cultivator – the Deadlift. This week conventional is not an option. Vary the
style. If last phase you did Sumo, now do Semi-Sumo (closer stance). If last week you did conventional,
do whichever Sumo style agrees with your hips. If you need straps, wear them. If you go mixed grip,
maybe switch the grip with each set. Between sets, mobility if you want. If one minute of rest is too
little, try a bit more.
Week 1: Before you start, you need to find your Sumo or Semi-Sumo Deadlift 1 Rep Max. Start light, work up until
a single feels super heavy. Then calculate 70-75% of that and start your sets with that weight.
Week 2 & 3: No need to max out. Just hop into the 10 sets of 4. You should do 2-3 warm-up sets before starting
the clusters. If you’re pulling big weight, you’ll need more warm-up sets. If the weights are way too light, bump
them up.
Full Chest & Back Week 1 Week 2 Week 3
Exercise Sets Reps Tempo Load Load Load
DB Bench Press 5 12 Normal 9 RPE 9 RPE 9 RPE
1-Arm DB Row 5 12/side Normal 9 RPE 9 RPE 9 RPE
High mechanical tension for the upper. Only one warm-up set. DB Bench, rest 60-120 sec., DB Row the
same weight, rest 60-120 sec., repeat. You should be able to go up weekly. 9 RPE, TOUGH!!

Leg Pump Week 1 Week 2 Week 3

Exercise Sets Reps Tempo Load Load Load
DB Step Up to Reverse Lunge 4 10 ea. Pump 9 RPE 9 RPE 9 RPE
One warm-up set bodyweight. Then hold a DB in each hand. Do all reps on one side, rest about a
minute, all reps other side, rest about a minute, repeat. It’s a 9 RPE, so if you need a little more rest
than that, go ahead. Increase weight weekly. When finished, the wheels should barely be functional.
 VIDEOS

MONDAY: UPPER

TUESDAY: LOWER

THURSDAY: UPPER

FRIDAY: LOWER
 PHASE 3
12x3
The next two weeks, yes, two, will consist of the final cluster – 12 sets of 3. The final cluster.
Sounds amazing. As with 10x4, I don’t have the memories of 12x3 than I did with 8x5. So now
I’ll go off on a tangent to talk about something else: Seriousness.
Most people are not serious. They say they want something and then they go and do the exact
opposite. They give any excuse: too busy, not enough time, dog died.
Personally, I don’t care to hear this and I don’t associate myself with these people. If you hang
around these people, they drag you down. You start to do the same thing. You give excuses
and they give you support. It’s a downwards spiral where nothing important ever gets done.
If you are serious, you only care about one thing: Results. And you only focus on one thing:
Results.
These people are rare to find.
If you are serious about becoming a beast in your given sport, then there is only one sign that
you are serious: You are a beast in your given sport.
Results prove your level of seriousness.
Explanation:
Same for warm-up, same for rest, same for warm-ups for exercises.

Loads: For the Yellow exercises, use 75-80% 1RM load for all lower body sets and 80-85% 1RM for all
upper body sets. If it’s super easy on a given day, bump it up slightly. Others are explained below.
 HYPERTROPHY CLUSTERS 1.2 - 4 Day Split
PHASE 3
Monday: Upper Week 1 Week 2
Exercise Sets Reps Tempo Load Load
CNS Med Ball Rotation Pass (Running) 3 3 EA. Explosive
+ Med Ball Slam 3 5 Explosive
1 Bench Press 12 3 Normal
+ Landmine 1-Arm Row 12 3 Normal
2 1-Arm Landmine Press 3 6 EA. Normal
3 Weighted Dips 3 10 Normal
4 Barbell Curl 4 20 Pump

Tuesday: Lower Week 1 Week 2

Exercise Sets Reps Tempo Load Load
CNS Band Assisted Jump 3 5 Explosive
+ Band Assisted Split Squat Jump 3 3/side Explosive
1 Low Bar Back Squat 12 3 Normal
+ Mobility (if needed)
2 DB Bulgarian Split Squat 12 3 EA. Normal
3 Barbell Glute Bridge (Feet Up) 3 6 ISO & Ecc
4 Barbell Good Morning 3 10 Ecc

Thursday: Upper Week 1 Week 2

Exercise Sets Reps Tempo Load Load
CNS Med Ball Scoop Pass (Running) 3 3 EA. Explosive
+ Approach Med Ball Overhead Throw 3 2 EA. Explosive
1 Barbell Push-Press 12 3 Normal
+ Neutral-grip Chin Up 12 6 Normal
2 Barbell Curl 3 10 Normal
+ DB Skullcrusher 3 10 Normal
3 Cross-Body DB Hammer Curl 3 10 EA. Normal
+ Barbell Floor Press 3 10 Normal
4 DB Side Delt Raise (Leaning) 4 15 EA. Pump
+ DB Rear Delt Raise (Incline Bench) 4 15 Pump

Friday: Total Week 1 Week 2

Exercise Sets Reps Tempo Load Load
CNS Flying Sprints 3 5 SEC. Explosive
1 Trap Bar Deadlift 12 3 Fast Ecc
+ Mobility (if needed)
2 Slight Incline DB Bench Press 5 10 Normal
+ 1-Arm DB Row 5 10 EA. Normal
3 Plate Bulgarian Split Squat 4 15 EA. Pump
 MONDAY: UPPER

Med Ball CNS Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Med Ball Rotation Pass (Running) 3 3 EA. Explosive light lighter
Med Ball Slam 3 5 Explosive light lighter
Back to back. Get a few steps going, slam the elbow into the body, and throw. Med ball slam is same as
Phase 1 but super light. Violence is key. Rest ~45 sec. between each.
Week 1: Rotation Pass – 5 lbs. Slam – 5 lbs.
Week 2: Rotation Pass – 2-3 lbs. Slam – 2-3 lbs.
Hyper. Clus. Bench & Rows Week 1 Week 2
Exercise Sets Reps Tempo Load Load
Bench Press 12 3 Normal 80-85% 80-85%
Landmine 1-Arm Row 12 3 EA. Normal 8 RPE 8 RPE
Back to back, boys!! Bench Press for 3 reps, rest 30-45 seconds, Landmine Row for 3 reps each side, rest
30-45 seconds, repeat until 12 sets. You might want to set the landmine on a box or something so it’s
more convenient to pick up. Should be heavy.
Week 1: Test your Bench Press max again. Same way you did before. Then calculate 80-85% of that and start your
sets with that weight.
Week 2: No need to max out. Just hop into the 12 sets of 3. You should do 2-3 warm-up sets before starting the
clusters. If the weights are way too light, bump them up.
Shoulders Week 1 Week 2
Exercise Sets Reps Tempo Load Load
1-Arm Landmine Press 3 6 EA. Normal 8 RPE 8 RPE
One leg back, knee bend, press overhead. Control the weight down. Rest 2-3 minutes between sets.
Hit a warm up set or two to find the 8 RPE.

Chest/Triceps Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Weighted Dips 3 10 Normal 8 RPE 8 RPE
Now you need some weight. Chains, belt, DB between the feet. Figure it out. Rest 2-3 minutes
between sets.

Biceps Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Barbell Curl 4 20 Pump 9 RPE 9 RPE
Huge biceps. If you want extreme pain and pump, do the 20 and while resting for the 60 seconds, don’t
drop the bar. Your biceps will be quite massive. Hit a single warm-up set. If you’re really weak, you
might need to use an EZ-Bar.
 TUESDAY: LOWER

Jump CNS Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Band Assisted Jump 3 5 Explosive medium medium
Band Assisted Split Squat Jump 3 3/side Explosive medium medium
Grab a set of bands, attach them somewhere, pull them down so the hands are at the shoulders. Do the
double leg jump for 5, rest ~60 sec., do the split squat for 3 each side, rest ~60 sec., repeat until three
sets. This should get the CNS going. 50 inch vertical.

Hyper. Clus. Squat Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Low Bar Back Squat 12 3 Normal 75-80% 75-80%
Mobility (if needed)
The ol’ low bar. Rippetoe would be proud. You should be able to go heavier than high bar. Between
sets, stretch/roll out/do nothing. You’ll likely need more than a minute of rest, so do it.
Week 1: Before you start, you need to find your Low Bar Back Squat 1 Rep Max. Start light, work up until a single
feels super heavy. Then calculate 75-80% of that and start your sets with that weight.
Week 2: No need to max out. Just hop into the 12 sets of 3. You should do 2-3 warm-up sets before starting the
clusters. More warm-up sets if you’re stronger. If the weights are way too light, bump them up.
Hyper. Clus. Single-leg Week 1 Week 2
Exercise Sets Reps Tempo Load Load
DB Bulgarian Split Squat 12 3 EA. Normal 7-8 RPE 7-8 RPE

Use a bench or use the foam roller into a barbell set-up like I have in the video. Or if you’re at a special
place, use the roller pad rear foot split squat device that costs too much for its purpose. Start light, keep
doing 3 reps each side until a weight is a 7-8/10 RPE. For the second week, you should need less warm
up sets. Do one side, then do the other, then rest about 60 seconds, repeat.

Glutes/Hammies Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Barbell Glute Bridge (Feet Up) 3 6 ISO & Ecc 8 RPE 8 RPE
Back on the ground, feet on a bench. Squeeze at the top for 1 second and control down for 2-3 seconds.
More hammies with this variation. Find the 8 RPE in a set or two then hit 3 sets of that. Rest 2-3
minutes between sets.

Posterior Chain Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Barbell Good Morning 3 10 Ecc 9 RPE 9 RPE
Big stretch. Not a pump set. Control it slow, you could use a decent load here, it’s only 10 reps. Short
rest though, ~60 seconds. Squeeze the glutes at the top.
 THURSDAY: UPPER

Med Ball CNS Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Med Ball Scoop Pass (Running) 3 3 EA. Explosive light lighter
Approach Med Ball Overhead Throw 3 2 EA. Explosive light lighter
Back to back. Scoop is just like the Rotation Pass done earlier in the week, get a few steps into it and
BOOM!
Week 1: Scoop Pass – 5 lbs. Throw – 15 lbs.
Week 2: Scoop Pass – 2-3 lbs. Throw – 10 lbs.
Hyper. Clus. Press & Pulls Week 1 Week 2
Exercise Sets Reps Tempo Load Load
Barbell Push-Press 12 3 Normal 80-85% 80-85%
Neutral-grip Chin Up 12 6 Normal 7-8 RPE 7-8 RPE
Back to back. Press for 3, rest 30-45 sec., Chin for 6, rest 45-60 sec., repeat until 12 sets.
Week 1: Test your Push-Press Max again. Then calculate 80-85% of that and start your sets with that weight. Use
weight for the Chin Up because it’s only six reps. Get big.
Week 2: No need to max out. Just hop into the 12 sets of 3. You should do 2-3 warm-up sets before starting the
clusters. If the weights are way too light, bump them up. More weight on the Chin Up if possible.
Arm Attack Week 1 Week 2
Exercise Sets Reps Tempo Load Load
Barbell Curl 3 10 Normal 8 RPE 8 RPE
DB Skullcrusher 3 10 Normal 8 RPE 8 RPE
Attack the arms. Biceps then Triceps. Confuse the body. Barbell curl is standing, Skullcrusher is lying.
Rest ~90 seconds between the two. Get a warm-up set to find a difficult weight.

Arm Shock Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Cross-Body DB Hammer Curl 3 10 EA. Normal 8 RPE 8 RPE
Barbell Floor Press 3 10 Normal 8 RPE 8 RPE
Same deal as above. Tear the sleeves off with the vascular pump.

Cannonball Delts Week 1 Week 2

Exercise Sets Reps Tempo Load Load
DB Side Delt Raise (Leaning) 4 15 EA. Pump 9 RPE 9 RPE
DB Rear Delt Raise (Incline Bench) 4 15 Pump 9 RPE 9 RPE
Up the weight. 15 isn’t that many reps. Rest about a minute between the sets. Lookin’ like a
cartoon character with the delts.
 FRIDAY: TOTAL

Sprint CNS Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Flying Sprints 3 5 SEC. Explosive bodyweight bodyweight

Build up from a jog to your maximum speed, stay there for 5 seconds. Rest ~90 seconds between sets.
Fast as possible. You’ll need a big area to get this done. Do a couple warm-up sets prior to this where
you do a flying sprint that isn’t a max flying sprint, but more of a 70-90% max sprint.

Hyper. Clus. Deadies Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Trap Bar Deadlift 12 3 Fast Ecc 75-80% 75-80%
Mobility (if needed)

Go to the trap bar. Use the high handles. You have 12 sets. Enjoy. Rest 60-90 seconds between each
set. If that’s too short, go a bit more. Pick it up fast, you’ll basically drop it, but keep your hands on the
bar, reset, and pull again. Do whatever mobility you want between sets or chill and think about how
many sets you have to do.
Week 1: Before you start, you need to find your Trap Bar Deadlift 1 Rep Max. Start light, work up until a single
feels super heavy. Then calculate 75-80% of that and start your sets with that weight.
Week 2: No need to max out. Just hop into the 12 sets of 3. You should do 2-3 warm-up sets before starting the
clusters. If you’re pulling big weight, you’ll need more warm-up sets. If the weights are way too light, bump them
up.

Chest/Back Blast into Oblivion Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Slight Incline DB Bench Press 5 10 Normal 9 RPE 9 RPE
1-Arm DB Row 5 10 EA. Normal 9 RPE 9 RPE

Blast them into Oblivion. Set the bench at a small incline. The DB Row is the same. You should be able
to use more weight for the DB Row than you’re pressing. Do the bench, rest 60-120 sec., do the row,
rest 60-120 sec., repeat. One warm-up set. You should be using more weight for week 2.

Quadzilla Week 1 Week 2

Exercise Sets Reps Tempo Load Load
Plate Bulgarian Split Squat 4 15 EA. Pump 9 RPE 9 RPE

One warm-up set with a light plate, held out front. Pump it out on the way up but control it a bit on the
way down. Do all reps on one side, do all reps on the other side, then rest about a minute. 9 RPE, so
find a plate that’s heavy. If you can’t find one heavy enough, slow down the eccentric until it feels like a
9 RPE. Quadrosaurus.
 VIDEOS

MONDAY: UPPER

TUESDAY: LOWER

THURSDAY: UPPER

FRIDAY: LOWER