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Hyperbolic Time Chamber 2

About Hyperbolic Time Chamber 2▸

Phase PN — Potenziamento Neurale: 52 sessions of progressive neural potentiation (60–95% TM). Load ramping and strength sets to carry technique over to heavier weights. 13 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.

By Gravity Room

52 total workouts4 per week52-day rotation

How it works

Day structure

PN Sem. 1 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat3x5
  • mainbench6x3
  • maindeadlift4x4
PN Sem. 1 — Dia 2 (Banca)
  • mainbench_pin4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 1 — Dia 3 (Peso Muerto)
  • maindeadlift4x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 1 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 2 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat4x5
  • mainbench6x3
  • maindeadlift4x4
PN Sem. 2 — Dia 2 (Banca)
  • mainbench_pin4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 2 — Dia 3 (Peso Muerto)
  • maindeadlift4x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 2 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 3 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat5x5
  • mainbench6x3
  • maindeadlift3x3
PN Sem. 3 — Dia 2 (Banca)
  • mainbench_pin4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 3 — Dia 3 (Peso Muerto)
  • maindeadlift3x3
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 3 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 4 — Dia 1 (Sentadilla)
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat4x2
  • mainbench6x3
  • maindeadlift3x4
PN Sem. 4 — Dia 2 (Banca)
  • mainbench_pin4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 4 — Dia 3 (Peso Muerto)
  • maindeadlift3x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 4 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 5 — Dia 1 (Sentadilla)
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat3x5
  • mainbench6x3
  • maindeadlift3x4
PN Sem. 5 — Dia 2 (Banca)
  • mainbench_pin4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 5 — Dia 3 (Peso Muerto)
  • maindeadlift3x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 5 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 6 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat3x5
  • mainbench6x3
  • maindeadlift4x4
PN Sem. 6 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 6 — Dia 3 (Peso Muerto)
  • maindeadlift4x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 6 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 7 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat4x5
  • mainbench6x3
  • maindeadlift4x4
PN Sem. 7 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 7 — Dia 3 (Peso Muerto)
  • maindeadlift4x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 7 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 8 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat5x5
  • mainbench6x3
  • maindeadlift3x3
PN Sem. 8 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 8 — Dia 3 (Peso Muerto)
  • maindeadlift3x3
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 8 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 9 — Dia 1 (Sentadilla)
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat4x2
  • mainbench6x3
  • maindeadlift3x4
PN Sem. 9 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 9 — Dia 3 (Peso Muerto)
  • maindeadlift3x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 9 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 10 — Dia 1 (Sentadilla)
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat3x5
  • mainbench6x3
  • maindeadlift3x4
PN Sem. 10 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 10 — Dia 3 (Peso Muerto)
  • maindeadlift3x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 10 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 11 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat3x5
  • mainbench6x3
  • maindeadlift4x4
PN Sem. 11 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 11 — Dia 3 (Peso Muerto)
  • maindeadlift4x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 11 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 12 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat4x5
  • mainbench6x3
  • maindeadlift3x3
PN Sem. 12 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 12 — Dia 3 (Peso Muerto)
  • maindeadlift3x3
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 12 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8
PN Sem. 13 — Dia 1 (Sentadilla)
  • mainsquat2x5
  • mainsquat2x4
  • mainsquat2x3
  • mainsquat2x2
  • mainsquat1x1
  • mainsquat5x5
  • mainbench6x3
  • maindeadlift3x4
PN Sem. 13 — Dia 2 (Banca)
  • mainbench_board4x3
  • maindeadlift_elevated4x3
  • accessoryone_arm_row3x8
  • accessoryincline_db_press3x10
PN Sem. 13 — Dia 3 (Peso Muerto)
  • maindeadlift3x4
  • mainbench3x10
  • mainpin_squat4x3
PN Sem. 13 — Dia 4 (Ligero)
  • accessoryapert3x12
  • accessorybench_board3x8
  • accessorysquat3x8

Exercises (10)

mainsquatPrimary
mainbenchPrimary
maindeadliftPrimary
mainbench_pinPrimary
maindeadlift_elevatedPrimary
accessoryone_arm_rowAccessory
accessoryincline_db_pressAccessory
mainpin_squatPrimary
accessoryapertAccessory
accessorybench_boardSecondary

Progression rules

  • Keep the current weightUndefined result
Day 1/ 52
PN Sem. 1 — Dia 1 (Sentadilla)○

Program weeks (relative)

Calendar view mode
MAINsquat

Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 1. 40.0% TM. Descanso: 6 min entre series de fundamentales.

SerieKgReps
17.5
27.5
MAINsquat

Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 2. 45.0% TM. Descanso: 6 min entre series de fundamentales.

SerieKgReps
110
210
MAINsquat

Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 3. 50.0% TM. Descanso: 6 min entre series de fundamentales.

SerieKgReps
110
210
MAINsquat

Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 4. 55.0% TM. Descanso: 6 min entre series de fundamentales.

SerieKgReps
110
210
MAINsquat

Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). Rampa 5. 60.0% TM. Descanso: 6 min entre series de fundamentales.

SerieKgReps
112.5
MAINsquat↓ Deload

Backoff. Tempo: 5s bajada, 2s pausa, 5s subida (d5f2s5). 45.0% TM.

SerieKgReps
110
210
310
MAINbench

Wave loading banca. 55% TM. Blocco 1.

SerieKgReps
110
210
310
410
510
610
MAINdeadlift

55% TM. Descanso 1 min.

SerieKgReps
110
210
310
410

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