12 Week Hypertrophy & Strength Program
The Movement System
The Movement System Hypertrophy & Strength Program is designed to not only get you stronger and leaner but also to improve your functional mobility and the quality of your movement.
Phase 1: Hypertrophy Focus Phase 2: Strength Focus Phase 3: Undulating Approach
This 3 Phase approach was built with Science + Experience. We incorporate training strategies from the latest research on maximizing strength and hypertrophy.
We also know what works from 10+ years of experience writing thousands of training programs and carefully tracking the progress of clients ranging from your everyday hard working mom to professional athletes.
We have incorporated a unique upper/ lower split weekly structure to maximize training adaptations:
Monday: Lower Body Tuesday: Upper Body Wednesday: Functional/ Aerobic Thursday: Lower Body Friday: Upper Body Saturday: Mobility/ Anaerobic
It can also be scaled to 3-5 sessions per week while still delivering great progress.
While other programs will leave your conditioning underdeveloped and fail to improve your movement quality, our approach ensures that you’re not only getting stronger and leaner each week but also improving the way you move.
A
Warm up
B
Back Squat
4 x 5
C
Hip Thrust
3 x 10
D
DB Reverse Lunge
3 x 10
E
Prone Machine Hamstring Curl
3 x 12
F
Eccentric Hold Goblet Spanish Squat
3 x 12
G
Standing Machine Calf Raise
3 x 15
A
Warm up
B
Seated Dumbbell Shoulder Press
3 x 8
C
Seated Cable Row
3 x 10
D
Weighted Push Ups
3 x 10
E
Cable Facepull
3 x 12
F
DB Chest Fly
3 x 12
G
Cable Single Arm Tricep Pushdown
3 x 15
A
Warm up
B
Box Jump
3 x 5
C
Plank Hold Elbow Taps
3 x 10
D
Farmer's March
3 x 0:45
E
Standing Cable Wood Choppers
3 x 10
F
Tall Kneeling Banded Overhead Pallof Press
3 x 12
G
Conditioning Options
A
Warm up
B
Barbell RDL
3 x 8
C
Alternating Dumbbell Step Up
3 x 10
D
Glute-Ham Raise
3 x 8 @ 7
E
Leg Extension
3 x 15
F
Prone Machine Hamstring Curl
3 x 12
G
Standing Machine Calf Raise
3 x 15
A
Warm up
B
Flat Dumbbell Bench Press
3 x 8
C
Lat Pulldown
3 x 10
D
Seated Incline Bench Anterior Delt Overhead Press
3 x 12
E
Single Arm Rear Delt Row
3 x 12
F
Cable Chest Press Around
3 x 12
G
Seated Cable French Press
3 x 15
A
Warm up
B
Half Kneeling T Spine Wall Rainbows
3 x 10
C
Half Kneeling Quad Stretch with Overhead Reach (Couch Stretch)
3 x 10
D
Half Kneeling Adductor Rock
3 x 12
E
Prone Scorpion
3 x 12
F
Conditioning Options
G
Conditioning Options
Matt Casturo, DPT, CSCS
Dr. Matt Casturo is a sports performance specialist and has helped thousands of athletes maximize their training through The Movement System.
Danielle Abel, CSCS
Coach Danielle is a mom of 2, competitive powerlifter, and S&C coach. Her unique background in nursing combined with her in-depth knowledge and experience as a Strength coach makes her an invaluable part of The Movement System Team.
