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Hardcore Half

The Optimized Hardcore Half-Body Program is a comprehensive 12-week training plan designed to enhance muscle growth and efficiency for both novice and experienced lifters. It features a structured A/B split routine, exercise selection focused on joint health, and progressive overload strategies, along with video tutorials and coaching cues. Participants can track their progress and receive tailored recovery guidance to maximize results.

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skaariyappa
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2K views7 pages

Hardcore Half

The Optimized Hardcore Half-Body Program is a comprehensive 12-week training plan designed to enhance muscle growth and efficiency for both novice and experienced lifters. It features a structured A/B split routine, exercise selection focused on joint health, and progressive overload strategies, along with video tutorials and coaching cues. Participants can track their progress and receive tailored recovery guidance to maximize results.

Uploaded by

skaariyappa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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hypertrophycoach.

com
THE OPTIMIZED

HARDCORE
HALF-BODY
The Optimized Hardcore Half-Body Program isn’t just another
training split—it’s a battle-tested blueprint designed to maximize
growth and efficiency. Whether you’re an experienced lifter or just
stepping up your game, this program delivers elite-level
programming without the fluff.
We’re talking optimized training structure, exercise selection for joint
health, and progressive overload strategies that take the guesswork
out of your sessions. Get ready to train smarter, recover better, and
see real results.
What are you waiting for? Let’s get after it!

Joe Bennett
AKA “THE HYPERTROPHY COACH”
THE OPTIMIZED HARDCORE HALF-BODY
Upper A

Exercise Sets Reps Rest

A1 Incline Smith 2 5-8 90 secs

NOTES: All sets to (0 - 2 RIR)

B1 Wide-Grip Pull-ups 2 5-8 90 secs

NOTES: All sets to (0 - 2 RIR)

C1 Rack Military Press 2 5-8 90 secs

NOTES: All sets (0 - 2 RIR)

Chest Supported Machine


D1 Row (Upper back and lats)
2 5-8 90 secs

NOTES: All sets (0 - 2 RIR)

E1 Cable Rear Delts 3 8 - 15 90 secs

NOTES: All sets to failure (0 RIR)

F1 JM Smith Press (Banded) 3 6 - 12 90 secs

NOTES: All sets to failure (0 RIR)

hypertrophycoach.com
THE OPTIMIZED HARDCORE HALF-BODY
Lower B

Exercise Sets Reps Rest

A1 RDLs 2 5-8 90 secs

NOTES: All sets to (0 - 2 RIR)

B1 Seated Leg Curls 2 5-8 90 secs

NOTES: All sets to (0 - 2 RIR)

C1 Hack Squats 2 5-8 90 secs

NOTES: All sets (0 - 2 RIR)

D1 Barbell Thrust 3 8 - 15 90 secs

NOTES: All sets to failure (0 RIR)

E1 Hip-Loaded Calf Raise 3 5 - 15 90 secs

NOTES: All sets to failure (0 RIR)

F1 Ab Mat Crunches 3 5-8 90 secs

NOTES: All sets to failure (0 RIR)

hypertrophycoach.com
WHY SETTLE FOR
AVERAGE RESULTS?

If you’re ready to take your training to the next level, sign


up now to get access to the full 12-week Optimized
Hardcore Half-Body Program—including detailed video
breakdowns, coaching cues, and everything you need to
maximize your results.
What’s inside the full program?
Complete 12-week training structure.
A/B split rotations for maximum results.
Exercise video tutorials and detailed coaching cues.
Seamless workout logging & progress tracking directly in the app.
Recovery and progression guidance tailored to your needs.
Join thousands of lifters following the 12-week Optimized Hardcore
Half-Body Program and start training with a proven plan, expert
guidance, and full progress tracking.

UNLOCK THE FULL PROGRAM IN MY APP NOW


EXERCISE LIBRARY

HIGH INCLINE SMITH PRESS WIDE GRIP PULL UPS

CHEST SUPPORTED MACHINE ROW CABLE REAR DELTS

JM SMITH PRESS (BANDED) RDLs

hypertrophycoach.com
EXERCISE LIBRARY

SEATED LEG CURLS HACK SQUATS

BARBELL THRUST HIP-LOADED CALF RAISE

AB MAT CRUNCHES

hypertrophycoach.com

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