Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy

Rebuilt Training With James Grage: 10 Week Workout Plan for Hypertrophy

By BPI Co-Founder James Grage as told by Marc Lobliner.

BPI Sports Co-Founder James Grage survived a near-death car accident that forced him to re-evaluate his training. Through this adaptation, James created probably the most complete, concise and muscle-isolating systems I have ever used. My muscles all felt "worked" and fatigued at the end of each session, and my joints felt amazingly not sore.

Please try this routine - it just might change the way you look at long-term, effective training!

Here is the split breakdown:
  • Shoulders and Abs
  • Legs
  • Back
  • Arms
  • Chest and Abs

Rebuilt Training - 10 Week Workout Plan

Shoulders and Abs


Shoulders and Abs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Reverse Delt Fly  4
Rear Delt Fly  4
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Cable Lateral Raise  4
Partial Dumbbell Lateral Raise  4
Superset for the following rep scheme: 20, 10, 10, 15
Seated Shoulder Press  4
Dumbbell Upright Rows  4
Cable Upright Rows  3  15
Abs of Choice

Legs


Legs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Hamstring Curls  4
Leg Extension  4
Superset for the following rep scheme: 20, 10, 10, 15
Stiff Leg Deadlifts  4
Lunges  4
Squats  3  15
Superset for the following rep scheme: 20, 10, 10, 15
Leg Press Calves  4
Seated Calves  4

Back


Back
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Single Arm Lat Pulldown  4
Cable Lat Squeeze  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Pullover  4
Dumbbell Pullover  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Low Row 3
Single Arm Dumbbell Row 3
Hyperextensions  3  15

Arms


Arms
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
Incline Dumbbell Curls  4
Drag Curls  4
Superset for the following rep scheme: 20, 10, 10, 15
Scott Curls  4
Hammer Curl  4
Superset for the following rep scheme: 20, 10, 10, 15
Triceps Pressdowns  4
One Arm Triceps Pressdowns  4
Superset for the following rep scheme: 20, 10, 10, 15
Skullcrushers  4
One Arm Overhead Extensions  4
Reverse Wrist Curls  3  15

Chest and Abs


Chest and Abs
10 Week Workout Plan
Exercise Sets Reps
Superset for the following rep scheme: 20, 10, 10, 15
One Arm Finisher Flys  4
Incline Dumbbell Press  4
Superset for the following rep scheme: 20, 10, 10, 15
Cable Crossovers  4
Flat Dumbbell Press  4
Contraction Flys  3  15
Abs of choise
Previous article 5 Day Mass Building Workout Routine

Comments

Brad Hare - June 24, 2021

I am entering the 3rd time I am using Jame’s rebuild program. The 1st time I went thru the program, followed it to to the “T”, I was ripped like never before. So many compliments on getting leaned out. I turned 60 in April. I adjusted the reps to fit the target I am trying to acheive, this go round. Lean out, but this time retain more muscle – following the 4 sets of supersets with reps of 15, 8, 8, 12. Trying to stay strong, yet follow James workout plan. Definately, helps with cardio. I had forgotten how it wears me down for the 1st couple of weeks, getting used to all the reps and constantly being in motion. Really do enjoy this work out routine! It will take me were I want to get to. Thank you James for sharing your w/o plan! I for one, am a fan! 🤙

John Jenkins - July 30, 2020

My age 64. Just found you on email. Wish I had sooner. Always trained for strength since high school. I am a retired coach and volunteer coach now. Love the wt room. I still lift 4 days a week push pull. I now want to look like I lift. Still got to get rid of more fat. I am going to try your work out. Starting light and work on tech. Any advice or encouragement? Thanks jjj

Tim - February 4, 2019

Perfect routine for each body part. This is a brilliant workout regimen. Cheers.

Ed Martinez - January 11, 2019

I don’t think that this routine is designed for a natural lifter

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