Beginner Hypertrophy Bundle # 1 - (12 Week Program)
This bundle of training phases is designed to build functional hypertrophy. Functional hypertrophy is a combination of increased muscle mass & strength. In other words, you will develop lean muscle mass that is attractive & functional too! In this phase you will follow a chin-up progression that will guide you to completing full proper technique bodyweight chin-ups. You will complete four 3 week phases that will alternate between accumulation and intensification phases. This will allow you to effectively create neuromuscular adaptations through both volume & intensity(load) to accommodate the goal of increasing functional hypertrophy. 2 upper body & 2 lower body sessions are scheduled per week in addition to 1 optional conditioning session.
Accumulation 1 - Weeks 1-3
Intensification 1 - Weeks 4-6
Accumulation 2 - Weeks 7-9
Intensification 2 - Weeks 10-12
*Phase one is a beginner program and it is recommended for anyone who is new to fitness training or hasn't been in the weight room for at least the last 6 months +. *
**A one week active recovery week is highly recommended between phase 1 & 2.
A1
Press - Standing - BB - Pronated
3 x 12 @ 70 %
A2
Chin-Up - Progression - Close Grip - Neutral - Eccentric Only
3 x MAX
A3
Pulldown - Close Grip - Neutral
3 x 12
B1
Press - Flat - DB
3 x 12
B2
Row - Seated - Medium Grip - Neutral
3 x 12
C1
French Press - Standing - DB - One-Arm
3 x 15
C2
Curl - 65° Incline - DB - Supinated
3 x 15
A
Squat - BB
3 x 12 @ 70 %
B1
Split Squat - Front Foot Elevated 6” - Low Pulley
3 x 12
B2
Leg Curl - Lying - Foot Neutral - Dorsiflexed - Unilateral
3 x 12
C1
Step-Up - Heel Elevated - DB
3 x 25
C2
Goodmorning - Seated - BB - Medium Stance
3 x 15
A1
Press - Flat - BB - Medium Grip
3 x 12 @ 70 %
A2
Pulldown - Close Grip - Neutral
3 x 12
A3
Chin-Up - Progression - Close Grip - Neutral - Eccentric Only
3 x MAX
B1
Press - Seated - DB
3 x 12
B2
Row - Seated - Wide Grip - Semi-Pronated
3 x 12
C1
External Rotation - Elbow on Knee - DB - One-Arm
3 x 15
C2
Trap 3 - Bent-Over - Supported - DB - One-Arm
3 x 15
A
Squat - Zercher - 30° Heel Elevation
3 x 12 @ 70 %
B
Deadlift - Rack - Mid Thigh - Wide Grip
3 x 12
C
Calf Extension - Leg Press
10 x 10
D1
Anterior Tibialis Raise - Standing
3 x 15
D2
Calf Raise - Seated - Machine
3 x 25
A
Cardiac Output
1 x 30:00 @ 65
B
Plank - Front
3 x 6
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