Hypertrophy Focus

Iron Fox Community Program
Parabellum Training System
Coach Rich

Track Overview

The Hypertrophy Focus is designed for people who want to build muscle while losing weight over time.

This track prioritizes controlled resistance training to improve body composition, raise metabolism, and build strength that supports long days at a desk, screen, or workstation.

The goal is not to rush. The goal is to accumulate quality work consistently.

Day 1 — Push Emphasis

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy Focus
Coach Rich

Lesson Overview

This session focuses on pushing movements to stimulate the chest, shoulders, and triceps while supporting overall muscle growth.

The goal today is muscle engagement and control, not rushing through reps. Slow eccentrics and consistent tension are what drive hypertrophy.

Hypertrophy Training Guidelines

• Goal: Build muscle, raise metabolism, improve body composition

• Tempo: 3 seconds on the lowering phase

• Rest: 45–75 seconds between sets

• Stop most sets 1–2 reps before failure

• Prioritize clean reps over heavier weight

Strength & Weights (≈45 Minutes)

Machine Chest Press

• 4 sets of 10 reps

Coaching Cues

• Control every rep

• Lower the weight slowly

• Press smoothly without slamming

• Stop 1–2 reps before failure

Goblet Squat

• 3 sets of 12 reps

Coaching Cues

• Slow descent

• Steady breathing

• Brace core throughout

• Keep chest tall

Dumbbell Shoulder Press

• 3 sets of 10 reps

Coaching Cues

• Seated if balance is an issue

• Neutral grip to protect shoulders

• Control the lowering phase

• Keep ribs down and core tight

Cable Triceps Pushdown

• 3 sets of 12 reps

Coaching Cues

• Elbows locked to your sides

• Full extension at the bottom

• Control the return

• No swinging or momentum

Leg Extension

• 2 sets of 15 reps

Coaching Cues

• Slow and controlled

• Squeeze quads at the top

• Do not slam the weight stack

Cardio Finisher (15 Minutes)

Incline Treadmill Walk

Pace & Focus

• Light sweat

• Steady, sustainable pace

• Breathing controlled

• This supports fat loss without hurting recovery

Day 1 Reminder

• Muscle growth comes from tension and control

• Slow reps matter more than heavy weight

• Leave the gym feeling worked, not wrecked

• Consistency drives results