Iron Fox Community Program
Hypertrophy Focus

(Week 2) Day 1

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Day 1 — Push Emphasis (Week 2 Progression)

Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 2: More Time Under Tension
Coach Rich

Lesson Overview

Week 2 in the Hypertrophy Track builds directly on Week 1 by increasing time under tension and total working volume slightly.

The movements stay familiar.
The difference is how intentionally you perform each rep.

Today is about feeling the muscle work, not chasing heavier weight.

Week 2 Intent (Track 2)

This week is designed to:

  • Increase total working volume slightly

  • Improve mind–muscle connection

  • Maintain joint-friendly loads

  • Support fat loss through higher weekly workload

Progress comes from better reps, not rushed ones.

Training Characteristics (Week 2)

  • Rep range: 10–15

  • Sets: One additional set on 1–2 movements

  • Tempo: 3 seconds on the lowering phase emphasized

  • Rest: 45–75 seconds between sets

  • Cardio: Same duration, slightly more intent

Stop most sets 1–2 reps before failure.

Strength & Weights (≈45 Minutes)

Machine Chest Press

  • 4 sets of 10 reps

Coaching Cues

  • Lightly set shoulder blades back and down

  • Lower the weight for ~3 seconds

  • Press up smoothly

  • Stop 1–2 reps before failure

  • Control every rep — no slamming

Goblet Squat

  • 3 sets of 12 reps

Coaching Cues

  • Sit between your hips, not forward

  • Brace core before each rep

  • Lower for ~3 seconds

  • Keep chest tall

  • Maintain steady breathing

Dumbbell Shoulder Press

  • 3 sets of 10 reps

Coaching Cues

  • Neutral grip if shoulders feel tight

  • Seated if balance is limited

  • Control the lowering phase

  • Keep ribs down and core braced

Cable Triceps Pushdown

  • 3 sets of 12 reps

Coaching Cues

  • Elbows stay pinned to your sides

  • Extend arms smoothly

  • Control the return for ~3 seconds

  • Full extension without locking

Leg Extension

  • 3 sets of 15 reps

Coaching Cues

  • Squeeze quads at the top

  • Pause briefly

  • Lower the weight under control

  • Do not slam the stack

Cardio Finisher (15 Minutes)

Incline Treadmill Walk

  • Same incline as Week 1

  • Slightly faster pace

Focus Cues

  • Light sweat

  • Steady breathing

  • Upright posture

  • Sustainable effort

Cardio should feel purposeful, not draining.

Day 1 Reminder

  • Slower reps = better stimulus

  • Muscle tension matters more than load

  • Leave 1–2 reps in reserve

  • Consistency drives body composition change