Hypertrophy Focus
Day 1 — Push Emphasis
Iron Fox Community Program
Parabellum Training System
Track 2 — Hypertrophy / Body Composition
Week 4: Make Each Rep Harder (Not More)
Coach Rich
Lesson Overview
Weeks 1–3 increased your total workload.
Week 4 shifts the focus.
Volume stays similar.
Reps drop slightly.
Load increases slightly (if safe).
The goal is not more reps — it’s better tension per rep.
You should feel strong muscular fatigue, not joint strain.
Week 4 Training Standards (Track 2)
Reps slightly reduced
Load slightly increased if form allows
Tempo: 3-second eccentric emphasized
Rest: 45–60 seconds
Stop 0–1 reps before failure on final sets
If form degrades, reduce load immediately.
Strength Work (≈45 Minutes)
Machine Chest Press
4 sets of 8–10 reps
Tempo: 3 seconds down / controlled press
Coaching Cues
Slight weight increase from Week 3
Shoulder blades lightly set
Control every rep
Stop 1 rep before failure
No bouncing or slamming
Goblet Squat
3 sets of 10 reps
Tempo: Slow and controlled
Coaching Cues
Brace core before each rep
Sit between hips
Chest tall
Maintain steady breathing
Dumbbell Shoulder Press
3 sets of 10 reps
Tempo: Controlled
Coaching Cues
Seated if balance is limited
Neutral grip if shoulders feel tight
Do not arch lower back
Ribs stay down
Cable Triceps Pushdown
3 sets of 12 reps
Tempo: Controlled extension / slow return
Coaching Cues
Elbows fixed at sides
Full extension without locking aggressively
Control the negative
Leg Extension
3 sets of 12 reps
Tempo: Controlled with pause
Coaching Cues
Squeeze quads at the top
Pause briefly
Lower slowly
Avoid swinging
Cardio Finisher (15 Minutes)
Incline Treadmill Walk
Slight incline
Steady, sustainable pace
Focus
Light sweat
Controlled breathing
Upright posture
No rushing
Cardio supports fat loss — it does not replace your lifting effort.
Day 1 Reminder
Hypertrophy responds to tension.
Make each rep deliberate.
Make each set controlled.
Let the muscle do the work.
Harder reps.
Not more reps.