TOTAL BODY HYPERTROPHY PROGRAM

ONE PROGRAM TO RULE THEM ALL

This Total Body Program is the cumulative result of over 3 years of Hypertrophy Series program development, integrating the very best of ALL the regional programs into a single, comprehensive full-body routine!

Yet it doesn't just take the separate programs' workouts as they are and compile them. Instead, 8 weeks' worth of entirely new workouts have been painstakingly crafted using hundreds of scientifically-proven methods and techniques — including Agonist-Antagonist Supersets, Regional Hypertrophy Training, and Peripheral Heart Action Training — to optimize TOTAL BODY HYPERTROPHY more effectively than any other program or routine out there!!

And it's FINALLY available!!!
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ANTAGONIST SUPERSET SPLITS ORGANIzation REGIONAL HYPERTROPHY PHAT REGION MATCHING ANATOMY GRAPHICS PRICING AND CHECKOUT CREATOR BIO SUMMARY FAQ

AGONIST-ANTAGONIST
SUPERSETS

Scientific Background

Your content Decades of scientific research on weight training and muscle growth have proven that how you ORGANIZE and SEQUENCE your workout is just as important as DOING the lifts themselves!

Of the many different superset methods that have been tested, one has emerged as the most efficient and effective in multiple respects - and that's Agonist-Antagonist (aka "Reciprocal") Training!!here...

What is it??

The term "agonist" refers to a muscle performing a specific movement (i.e. an AGONIST for elbow flexion is the biceps), and the term "antagonist" refers to a muscle that performs the exact OPPOSITE movement (i.e. an ANTAGONIST for elbow flexion would be the triceps, since it performs elbow extension - the opposite of elbow flexion).

Antagonistic training then is when you pair two muscles or muscle groups that are antagonistic to each other in the SAME workout, and SUPERSET them (alternate between exercises that target the opposing muscles)!
SCIENCE-BACKED RESULTS

2X YOUR RESULTS

Research shows that when compared to equal amounts of "traditional" weight training, Agonist-Antagonist Superset Training provides drastically superior results in ALL of the following areas:

MORE HYPERTROPHY

Up to 2X more muscle growth!!
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GREATER STRENGTH & POWER

Significantly greater increases in strength and power
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INCREASED FAT / CALORIE BURN

~35% more caloric expenditure (fat loss) per minute of exercise
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GREATER EPOC

~25% higher Excess Post-Exercise Oxygen Consumption (and lasts longer)

(See the Peripheral Heart Action Training section)
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CARDIOVASCULAR HEALTH

Even greater cardiovascular benefits than "cardio" itself - including High-Intensity Interval Training!

(See the Peripheral Heart Action Training section)
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In addition to integrating this overarching principle, the Hypertrophy Series Total Body Program takes Antagonistic Training to the NEXT LEVEL via precise Region-Level Matching!! (Click or keep scrolling for more details)
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STRATEGIC PROGRAMMING

HOW IT'S ORGANIZED

To leverage the benefits of Agonist-Antagonist Training and Peripheral Heart Action Training with the primary goal of maximum muscle growth, the Hypertrophy Series Total Body Program pairs the following muscle groups together in comprehensive workouts:

Workouts are then organized into a science-based "5-1-1" schedule, where each week features 5 weight training days, 1 cardio day (your choice of type) and 1 rest day (scheduled as each Sunday, but can be tailored according to your needs).
5 Weight Training Days Per Week
1 Weight Training Days Per Week
1 Weight Training Days Per Week
These are strategically sequenced to account for factors such as secondary agonist activation (i.e. when a back exercise will also engage the biceps, etc.), and so that cardio and rest days are never back-to-back, thus optimizing both time-under-tension and recovery times for every muscle in the body!!
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GROUND-BREAKING RESEARCH

REGIONAL
HYPERTROPHY

Ground-breaking research on muscle growth has recently proven what Michael has taught for years, which is that muscle growth NEVER happens evenly across the full length of a muscle!

Rather, different sections or regions of each muscle (think "upper" vs "lower" biceps) GROW AT DIFFERENT RATES based on dozens of factors such as resistance angle, contraction speed, range of motion, single-joint vs multi-joint, concentric vs eccentric, etc., etc.

To our knowledge, NO other program out there takes these ESSENTIAL regional growth factors into account. They treat each muscle (or even entire muscle groups) as a single unit, which results in limited, uneven growth and joint imbalances!

Dr Gains has compiled and applied more knowledge and research on the intricacies of Regional Hypertrophy than anyone in the industry, and ALL OF IT is integrated into this program for you, ensuring full, even development of ALL muscle areas - particularly the hard to hit ones! (Think "inner" chest... "lower" abs... biceps "peak"... etc.)

No More "Problem Areas"!!

Get started today and build the well-rounded physique you always wanted!

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REVOLUTIONARY TECHNIQUE

PERIPHERAL HEART ACTION
TRAINING (PHAT)

One of the dozens of science-based techniques built-in to the Hypertrophy Series Total Body Program is Peripheral Heart Action Training — a mind-blowing phenomenon that allows you to get ALL of the aerobic, cardiovascular AND fat-loss benefits of cardio DURING your weight training sessions, without actually DOING any cardio and without requiring ANY extra time, effort or intensity!

  • No extra cardio sessions required
  • No additional time, effort, or intensity needed
  • No extra cardio sessions required
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NEXT LEVEL TRAINING

REGION-LEVEL MATCHING

The Hypertrophy Series Total Body Program takes Agonist-Antagonist training to the NEXT LEVEL by not only pairing opposing muscle groups together... but also supersetting antagonistic muscle regions via exact opposite movements - enhancing the antagonistic training benefits described above even further!

Take, for example, a cross-body incline press movement working the upper chest (see Superset A below). While ANY back exercise would technically be antagonistic... the GREATEST benefits would come from working the EXACT opposite movement, which in this case would be a lower back exercise that starts with the arm up and across the body, and then pulls down and out! (See Superset B below)
Superset A

Unilateral Upwards Cross-Body Press

Primary Target Region: Upper Chest

Superset B

Unilateral Downwards Cross-Body Pull

Primary Target Region: Lower Back

The upper chest and lower back are antagonists at the regional level! As are the lower chest and upper back, and middle chest and middle back.

For other muscle groups there's the inner quads and outer hamstrings. The inner biceps (short head) and outer triceps (lateral head), and so on for each group.

The entire program optimizes growth and the benefits of Antagonistic Training via this REGION-LEVEL MATCHING for every muscle!!
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There is simply nothing else like it. Period.

WHAT OUR COMMUNITY SAYS

INCLUDED FREE

FREE ALL-IN-ONE
WORKOUT JOURNAL INCLUDED!

This all-in-one 3-month journal, planner, & logbook is the ultimate weightlifting companion! Developed by Michael to optimize and enhance science-based weight training, it includes dozens of highly unique features and resources that you won’t find anywhere else!
For example, unlike other planners it allows you to specify different weight and rep counts for each individual set of every exercise, enabling precise planning and tracking of drop-sets, pyramid sets, etc. You can also plan and track supersets, rest times, rep tempo, hydration, protein timing, warm-ups and finishers, cardio, and flexibility, track 1RM percentages and body measurements, and take charge of your overall health with the built-in meal planners, habit trackers, goal managers, and more!
Those who purchase the Hypertrophy Series Total Body Program will receive a FREE digital copy of the All-in-One Workout Journal!
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PREMIUM CONTENT

3D EXERCISE ANATOMY
GRAPHICS

Every exercise module in the Hypertrophy Series Total Body Program includes professionally-detailed, color-coded and motion-specific 3D Anatomy Graphics showing the PRIMARY and SECONDARY agonists (target muscles) in action for each specific exercise! Created via a partnership between Dr. Gains and Muscle & Motion, these incredibly helpful graphics make it so that with just a quick glance you can visualize exactly which muscles you should be focusing on for each lift, increasing activation via an enhanced mind-muscle connection!

Here are some examples:

Unilateral Rotating Hybrid Fly-Press

Week 1 > Saturday > Workout 5B

Incline Y's with Retractions

Week 2 > Wednesday > Workout 3A

Unilateral Clean to Overhead Press Combo

Week 3 > Monday > Workout 6A

Straight-Arm Landmine Twists

Week 4 > Thursday > Workout 4B
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INVESTMENT IN YOURSELF

PRICING & CHECKOUT

You can choose to either purchase the Hypertrophy Series Total Body Program individually using the first checkout buttons below...

OR you can get unlimited access to it along with every other current & future Dr. Gains program via the All-Access Premium Membership! (See details below)
INDIVIDUAL PROGRAM

Total Body Program

Antagonist Splits
$349 one-time
Or split into 3 monthly payments
8-Week Complete Program
40 Custom Workouts (No Repeats)
400+ Science-Based Exercises
Free Digital Workout Journal
3D Anatomy Graphics
Lifetime Access
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BEST VALUE
ALL PROGRAMS

All-Access Premium

Membership
$79 / month
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ALL Dr. Gains Programs & E-Books
Future Total Body Program Versions
All Regional Hypertrophy Programs
New Content Added Regularly
Priority Support
Community Access
JOIN MEMBERSHIP
In the future there will be other Total Body Programs (such as Shred Series, Strength Series, and 15-Minute Workout Series versions), as well as different splits of the Hypertrophy Series version (such as Push, Pull & Legs Splits). If you purchase a Premium Membership you will automatically receive access to all these future Total Body Programs. If you purchase this program individually, you'll have access to all future updates of this version (Hypertrophy Series Antagonists Splits), but not any of the other future series versions or different splits.
Payment Methods Accepted: Credit / Debit Card, PayPal, Apple Pay, Google Pay
ABOUT THE CREATOR

MICHAEL KAMALU

"Dr. Gains"
Dr. John Tokish, M.D., one of the top sports medicine shoulder surgeons in the world, called Michael "the brightest talent I've seen in 20 years of practice."
  • Graduated Summa Cum Laude from BYU with degrees in Neuroscience, Business Management, and Portuguese
  • Perfect 100th percentile score on the MCAT
  • Full-tuition scholarship to Mayo Clinic School of Medicine (#1 ranked medical institution)
  • Published orthopedic sports medicine research with Dr. John Tokish, M.D.
  • Certified Personal Training (CPT) Instructor by NASM
  • 14+ years applying medical science to optimize natural muscle growth
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EVERYTHING YOU GET

WHAT'S INCLUDED

Feature description 8 week long program comprising 40 fully customized workouts (no repeats), with cutting-edge research optimizing every aspect of each workout.

Over 400 different science-based exercises (many developed by Dr. Gains himself) with hundreds of additional modifications and variations so that the program can be customized to fit your own needs, goals, and equipment.

Hundreds of injury-prevention techniques and form tips, including in-depth explanations of common form mistakes along with walk-throughs for how to avoid them.

Supplement instructions and recommendations for protein, creatine, collagen and pre-workouts, including explanations of the various types, their benefits, how much to take, when to take it, and more.

Every module features an in-depth video tutorial packed with science-based instruction on top of the exercise demonstration, including:

a) How much weight to use, how many sets and reps to complete, and special form tips.

b) The specific muscles that are engaged and targeted with each exercise, color-coded for primary and secondary agonists shown in an anatomy graphic.

c) The primary benefit and goal of each exercise, including its variations and modifications.

d) Alternative options for each exercise in case you don't have access to the equipment being used, with direct links to their tutorials / demos.

e) Convenient "Key Timestamps" highlighting important parts of each video in case you want to jump to specific sections or review them later.

Available via both web and a downloadable mobile app (iOS and Android compatible). Which sync together seamlessly, automatically saving your progress (even mid-video) if you switch between devices.

A free digital copy of the Dr. Gains All-in-One Workout Journal! Developed specifically to optimize and enhance science-based weight training, it includes dozens of highly unique features and resources that you won’t find anywhere else, and that perfectly compliment this program.

Rest time instructions including the optimal wait times between sets, supersets, and set pairs

Coaching through the implementation of dozens of unique evidence-based set / rep patterns and techniques for muscular hypertrophy, including eccentric-overloading, pyramid and inverted-pyramid sets, Delorme sets, partial-ROM reps, Triple-Failure sets, fast-twitch reps, dropsets, combo sets and much more!

Every module includes professionally-detailed, color-coded and motion-specific Anatomy Graphics showing the primary and secondary target muscles in action for each specific exercise! Created via a partnership between Dr. Gains and Muscle & Motion, these incredibly helpful graphics make it so that with just a quick glance you'll not only know conceptually but also be able to visualize exactly which muscles you should be focusing on for each lift, as well as what other muscles will also be engaged, despite not being the primary target of the lift!

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GOT QUESTIONS?

FAQs

What type of equipment do I need?
A: Required: Free weights (at least dumbbells)

Optional but ideal (in order of frequency of usage):

-Adjustable cable machine
-Barbell & weight plates
-Resistance bands
-Stability ball (or similar)
-Leg press machine
-Leg extension machine
-Leg curl machine
-Smith machine

Optional - used once or twice as alternative options:

-Calf raise machines (standing & sitting)
-Sitting hip abduction & adduction machines
-Hex bar
-Jump rope
-Sled
-Kettlebells

It's ideal to have access to a full gym with free weights, cables, and machines. HOWEVER, the program was developed so that it can be completed by those who only have access to free weights by using the Alternative Options section included in each module. For example, if a particular exercise uses a cable machine.. then the Alternative Options section will specify at least one free weight exercise (often more) that achieves the same benefits. The same goes for exercises that use other machines like the leg press.

The Alternative Options section not only specifies what exercise to use as a substitute, but will actually provide a video demonstration for the alternative exercise embedded right there in the module as well!

Ultimately, if you have access to dumbbells (and your own bodyweight), you have all you need to complete the entire program!
How is the program accessed / delivered?
A: The course material is all delivered via the Dr. Gains Online Program Platform, which is accessible by - and compatible with - all devices (desktop, mobile, tablet, etc.), and via a mobile app! After purchasing the program or membership you will be directed to create your account (if it's the first Dr. Gains program you've purchased), and login to the platform. If you're registered for more than one Dr. Gains program at the same time, they will all be there!

-The platform will track your progress and save your place so that you can pick up right where you left off on any device (even mid-video)!

-More detailed instructions will be given within the introductory section of the program.
How soon can I start?
A: Immediately!

The first workout of the program is scheduled to start on a Monday... but you change that to whatever day of the week you want (although for best results you should stay consistent with whatever day you choose). You can also start reviewing the modules and putting them into practice right away. There is a decent amount of introductory material to review (i.e. program organization, supplement instructions & recommendations, weight and rest time instructions, general tips, etc.), which we recommend going through at least one day in advance.
Do I need to be an experienced weightlifter?
A: No!

Every exercise is presented in a comprehensive video tutorial with detailed instructions and clear explanations - no previous experience is required.

Additionally, almost all of the exercise modules are highly customizable, including multiple different tiers, variations, modifications, and alternatives so that each person can apply them to their specific needs, goals, capabilities, and resources.

See the section above for more details on the Beginnner vs Advanced versions of this specific program as well.

Whether you're a competitive bodybuilder with 30 years of weightlifting experience and a Ph.D. in exercise science... or you've never so much as lifted a dumbbell before in your life (or aren't even sure what a dumbbell is!), this program will meet you at your own level and help you grow from there!

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OTHER PROGRAMS

- View All Hypertrophy Serie Programs -