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7 Week Hypertrophy (3D) - AMRAP

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  • 7 Week Hypertrophy (3D) - AMRAP

    Hello, folks.

    No doubt a silly question, but my curiosity and 'anality' defeat me...!

    For the time based AMRAP upper back and abs work on this program frequency is not stipulated. Am I right in thinking that this should be done only once a week? For example, do the upper back work after the first GPP session, then the abs work after the second one?


  • #2
    I believe they're programmed for 2x/wk on GPP days in that program.
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///


    • #3
      Jordan, thank you.

      Sorry for the hand-holding questions, but I want to make sure I get the most out of the program.

      For the below example, then, my idea would be to do the abs & upper back work after each of the 2 x conditioning sessions (e.g Tu & Th), and the arm work after each training day (e.g. M,W, F), and recover over the weekend?

      Or would doing upper back work the day before Friday's deadlifting potentially cause issues, making a M/Tu/Th/F/Sa routine a better bet?

      Or.. am I completely overthinking it (most likely) and demeaning the true path of learning what works: Trial and Error?

      Conditioning 35 min steady state @ RPE 6 1x/wk
      24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
      Upper back work 9 minutes upper back work AMRAP
      Ab work 9 min ab work AMRAP
      Arm Work 4 sets of 12-15 reps @ RPE 8, triceps press downs 3x/wk
      4 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk


      • #4
        It doesn't matter when you do them during the week so long as you do them
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///


        • #5
          Thanks. Understood. Hopefully last query below.

          Today was my first day doing the program and first time using auto-regulation and RPE and I really enjoyed the challenge of learning a new skill. Obviously didn't get it spot-on but fine with that...

          Warming up in sets of 6 for the 6 @ 6/7/8 RPE on main lifts was unusual and I think some light fatigue from the added warm-up volume possibly affected my senses and ability to better judge. So, while looking at the prescribed 8 @ 6/7/8 RPE for my RDLs next session makes me think that warming up in sets of 8 is maybe not the best idea. Should I wait until the 8 @ RPE 6 to try my first set of 8, or should the 'higher' rep schemes be done in exactly the same way as the 'lower' ones?


          • #6
            We'd still suggest you warm up with the reps for the day, and then you'll be fine using the weight that is appropriate for that day. And you'll adapt to this volume, seeing some increase in your overall work capacity over time. :-)

            You also might find this helpful-


            • #7
              Leah, perfect. Thank you for getting back to me.

              I did think that it may be a purposeful way of adding more volume/work capacity but it's so different to what I'm used to - warming up 'pyramid' style 5s/3s/2s/1s - I had to ask...