7-Week-hypertrophy-3-day-V2.3: Week 5, Day3 ex. 3 unclear what to do

Training Q&A [Moderated]
1

Hello BBM-team,

I’ll be starting the 7 week hypertrophy template in a few weeks.
While I was looking over the program I noticed that for week 5, supplemental squat method 2 is " *Incline-Bench Press or DB Flat bench
then
•Leg press, belt squat, SSB squat, or HBBS".
It turns up exactly like that in the “Overview” sheet and also in the log sheet for week 5.
What is exactly ment by this?
Exercise 2 is incline bench (t&g). Should I do both “Incline-Bench Press or DB Flat bench” AND “Leg press, belt squat, SSB squat, or HBBS” as exercise 3 (so in effect 4 exercises in total)?
Or is this a mistake in the template? (some typo in a formula?)
Thanks for the clarification.

Happy holidays and a healthy and successful 2019,
Rik

2

Hi there,

In each case, you would select one movement option. Ex 2-either bench movement and Ex 3 either leg movement. There are only 3 movements. If you’re seeing more, you can email us for clarification, as my copy of this same template only lists three.

3

Hi Leah,

Strange, I’ve imported the template into Google Sheets. It clearly states 2 movements for the 3th exercise.
Also in Excel it shows

*Incline-Bench Press or DB Flat bench
then
•Leg press, belt squat, SSB squat, or HBBS

for week 5, day 3, exercise 3 .
I’ve got v2.3 of the template.

4

Again this would require an email to customer support, please! support@barbellmedicine.com

5

Hi,

Sorry to up this thread but I have the same issue. So, from week 5 on I did incline bench AND leg press for myo-reps.

Is this a mistake and shall I contact the customer support?

Thanks.

6

I know this post is over a year old, but I thought I might provide an update, in case people are searching the forum for the answer and come across this thread. The latest update of the 3-day hypertrophy template, starting on week 5 does have 2 exercises in the day 3 slot. You are meant to do one upper and then one lower body movement (ie sequentially) using the myo-rep scheme). And also to preempt other questions, yes the template has incline bench two slots in a row and that is okay. Upper body gainzzz.