TrainersEye · Session of the Day · Bodybuilding · #022

Bodybuilding Posterior Chain — Hams, Glutes & Back Thickness

Hamstring/glute hypertrophy, hip-hinge loading, spinal-erector thickness · Meso 1 · Volume Accumulation (RIR 3, 12-15 reps)

Target ≈ 80 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Joint lubrication & neural potentiation · 5-7 min

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1	World's Greatest Stretchsteady breathing rhythm	90 s
2	Scapular Push-Upset the scapula first, then move the arm	2 × 15
3	Arm Circlesquality over speed, always	2 × 12
4	Glute Bridge3-s eccentric every rep — the lowering builds the muscle	2 × 10 light

A · Primary Compound — Max Tension Anchor3 × 12-15 · rest 2-3 min · tempo 3-1-0-1 · log the load

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	1	Sumo Deadlift3-s eccentric every rep — the lowering builds the muscle	ramp 2 sets	kg
	2	Sumo Deadliftstop at the prescribed RIR — no ego reps	3 × 12-15	kg

Progression: Meso 1 rule: master 12-15 clean reps at RIR 3, tempo 3-1-1. Add one set per muscle each week; load stays put until reps top out.

B · Secondary Compound3 × 12-15 · rest 90 s · full range, controlled eccentric

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Chest-Supported Rowset the scapula first, then move the arm

3 × 12-15

C · Regional Isolation Pair2 × 15-20 · rest 60-75 s · C1 lengthened bias, C2 peak bias

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	1	Leg Curlfull stretch under load — pause 1 s in the deep position	2 × 15-20	kg
	2	Hip Thrustsqueeze 1 s at peak contraction — own the shortening	2 × 15-20	kg

D · Metabolic Stress Finisher2 × 15-20 · rest 45-60 s · chase blood flow, protect joints

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	1	Crunchstop just short of lockout — constant tension	2 × 15-20	kg
	2	Bicycle Crunchzero swing — if it swings, it shrinks	2 × 15-20

Phase 5 · Fascial Decompression3-5 min · fascial lengthening + diaphragmatic breathing

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1	Hamstring Stretchsteady breathing rhythm	45 s/side
2	Figure-Four Stretchsteady breathing rhythm	45 s
3	Child's Posesteady breathing rhythm	45 s
4	Box Breathingsteady breathing rhythm	2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Hypertrophy programming — train to the prescribed RIR, never to joint pain. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.