Iron Fox Community Program
Hypertrophy Focus

(Week 2) Day 2

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Day 2 — Pull 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

Today’s session emphasizes pulling movements to build the back and arms while reinforcing proper hinge mechanics.

The priority is time under tension, controlled negatives, and maintaining clean posture as fatigue builds. This is where muscle growth and body composition changes start to compound.

Week 2 Intent (Track 2)

This session is designed to:

  • Increase total pulling volume

  • Improve mind–muscle connection

  • Reinforce posture and control

  • Support fat loss through sustained workload

Weight should feel challenging but manageable.
If reps get sloppy, lower the load.

Training Characteristics (Week 2)

  • Rep range: 10–15

  • Tempo emphasis: Slow, controlled lowering (3 seconds)

  • Rest: 45–75 seconds between sets

  • Effort target: Stop 1–2 reps before failure

  • Focus: Tension over momentum

Strength & Weights (≈45 Minutes)

Lat Pulldown

  • 4 sets of 10 reps

Coaching Cues

  • Pull chest toward the bar

  • Pause briefly at the bottom

  • Squeeze upper back

  • Control the return for ~3 seconds

  • Avoid excessive leaning back

Seated Cable Row

  • 3 sets of 12 reps

Coaching Cues

  • Sit tall with chest up

  • Pull handle toward lower ribs

  • Squeeze shoulder blades together at peak

  • Lower the weight slowly under control

Dumbbell Romanian Deadlift (RDL)

  • 3 sets of 12 reps

Coaching Cues

  • Push hips straight back

  • Feel stretch in hamstrings

  • Maintain neutral spine

  • Lower for ~3 seconds

  • Stand up smoothly without jerking

Dumbbell Curl

  • 3 sets of 12 reps

Coaching Cues

  • Curl the weight up under control

  • Elbows stay close to sides

  • Lower slowly for ~3 seconds

  • No swinging or momentum

Core Work (Crunch or Plank)

  • 3 sets

  • 12 reps (crunch) or 20–30 seconds (plank)

Coaching Cues

  • Brace abs before each rep or hold

  • Exhale on effort

  • Maintain control throughout

Cardio Finisher (15 Minutes)

Bike

Pace

  • Moderate, continuous effort

  • Breathing elevated but smooth

Focus Cues

  • Maintain rhythm

  • Relax shoulders

  • Slightly smoother breathing than Week 1

Cardio should feel steady and repeatable.

Day 2 Reminder

  • Pull with intention, not momentum

  • Slow negatives drive hypertrophy

  • Posture matters as fatigue builds

  • Leave the gym feeling worked, not wrecked