Full-Body Strength

60-90 mins

Focus: Glutes, Quads, Upper Body Pull & Core

Primary Method: 4×4 Hatfield Method

The 4×4 Hatfield Method uses 4 sets of 4 reps step loaded – that is, each set of 4 being heavier than the one that preceded it. And after the final, maximal set, of 4 reps, you will perform a set of 6,8, and 10 reps with lighter loads but with the same exercise (these are called back offsets). Like the strength methods used in programs 1 and 2, post-activation potentiation will enable you to lift more for the 6, 8, and 10 rep sets than you would lift ordinarily.

No longer than 60 seconds rest between sets.

What’s Needed

• Barbell
• Trap Bar
• Box
• Straight Bar
• Lat Pull Down Machine
• Plate
• Cable Machine
• Pull Up Bar

Start Workout

Exercises:

A1 Barbell Squats (Low Bar) (Warm-Up)

1 Set, 8 Reps

B1 Barbell Squats (Low Bar)

1 Set, 4 Reps

B2 Barbell Squats (Low Bar)

1 Set, 4 Reps

B3 Barbell Squats (Low Bar)

1 Set, 4 Reps

B4 Barbell Squats (Low Bar)

1 Set, 4 Reps

B5 Barbell Squats (Low Bar)

1 Set, 6 Reps

B6 Barbell Squats(Low Bar)

1 Set, 8 Reps

B7 Barbell Squats (Low Bar)

1 Set, 10 Reps

C1 Neutral Lat Pull Downs (Warm Up)

1 Set, 8 Reps

D1 Neutral Lat Pull Downs

1 Set, 4 Reps

D2 Neutral Lat Pull Downs

1 Set, 4 Reps

D3 Neutral Lat Pull Downs

1 Set, 4 Reps

D4 Neutral Lat Pull Downs

1 Set, 4 Reps

D5 Neutral Lat Pull Downs

1 Set, 6 Reps

D6 Neutral Lat Pull Downs

1 Set, 8 Reps

D7 Neutral Lat Pull Downs

1 Set, 10 Reps

E1 Trap Bar Deadlifts (Heels Elevated)

3 Sets, 5 Reps

E2 Barbell  Reverse Grip Bent Over Rows

3 Sets, 5 Reps

F1 Single Leg Squats (On Step)

3 Sets, 15 E/L Reps

F2 Cable Standing Lat Push Downs

3 Sets, 20 Reps

G1 Hanging Leg Raises

3 Sets, 10 Reps