Beginner Hypertrophy Phase 1 - 12 weeks

Evolution of Fitness & Performance

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Coach

Colin Bailey

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.

$147

Get Beginner Hypertrophy Phase 1 - 12 weeks

Increase Relative Strength!

Relative strength is the total amount of weight your body can lift relative to your body weight. Improving your relative strength is often considered to be more important than absolute strength in many sports and everyday activities. Athletes with a sufficiently high level of relative strength are often less fatigued and are likely more efficient at moving their body weight in space.

Increase Flexibility & Mobility!

The inability to move efficiently can create compensations, compensations which can lead to injuries. You can only be strong in the ranges you have access too. Learn how to develop full ranges of motion and develop strength in those ranges!

Decrease body fat % and gain lean muscle

Combine resistance training, cardiovascular training & proper nutrition to decrease body fat and increase lean muscle mass!

Instructional Videos!

Learn proper technique to achieve the best possible results in the fastest possible time.

Transform Your Physique!

Watch the amazing transformation take place right before your very eyes. There is no better feeling than looking back and seeing your body transform into what feels and looks like a SuperHero.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

View and keep track of all your workouts and progress through the TrainHeroic App.

Equipment

Required

Barbell // Dumbbells // Cable machine // Adjustable bench // Chin-Up Bar // Trap Bar // TRX / Suspension Trainer // Swiss Ball // Foam Roller // Resistance Bands

Recommended

Slant Board // Fully Equipped Gym

Sample Week

Week 1 of 12-week program

Sunday

Upper Body Session 1 - Accumulation 1.1

Overhead Press - Standing - Barbell - Medium Grip

3 x 12 @ 70 %

Chin-Up - Accentuated Eccentric Only - Medium Grip - Supinated

3 x MAX @ 00:10

Pulldown - Close Grip - Neutral - Cable

3 x 10

Press - Flat - Dumbbell - Neutral Grip

3 x 12

Row - Bent Over - Head Supported - Dumbbell - Single Arm - Neutral Grip

3 x 12

Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead

3 x 15

Curl - Standing - Dumbbell - Supinated

3 x 15

Monday

Lower Body Session - Accumulation 1.2

Squat - Back - Medium Stance - Barbell - Heels Elevated

3 x 12 @ 70 %

Split Squat - Front Foot Elevated (FFE) - Dumbbell

3 x 12

Leg Curl - Lying - Prone - Single Leg - Plantarflexed

3 x 12

Step-Up - Poliquin - Dumbbell

3 x 15

Goodmorning - Standing - Medium Stance - Barbell

3 x 15

Pallof Press - Half Kneeling - Mid Pulley - Outside Leg in Front

3 x 6

Tuesday

Off Day

Wednesday

Upper Body Session 2 - Accumulation 1.3

Press - Flat - Barbell - Medium Grip

3 x 12

Pulldown - Close Grip - Neutral - Cable

3 x 10

Chin-Up - Accentuated Eccentric Only - Medium Grip - Supinated

3 x MAX @ 00:10

Overhead Press - Seated - Dumbbell - Neutral Grip

3 x 12

Row - Standing - High Pulley - Single Arm - Pronated

3 x 12

External Rotation - Seated - Arm in Front - Elbow on Knee - Dumbbell - Single Arm

3 x 15

Powell Raise - Flat - Dumbbell - Single Arm

3 x 15

Thursday

Lower Body Session - Front Squat - Accumulation 1.4

Squat - Front - Dumbbell - Goblet

3 x 12 @ 70 %

Deadlift - Rack - Mid Thigh - Wide Grip

3 x 12

Calf Raise - Standing - Dumbbell - Single Leg

4 x 8

Tibialis Anterior Raises ( Bodyweight )

4 x 15

Farmers Carry - Single Arm - Dumbbell

3 x 0:30

Friday

Cardiac Output Session - 20 minutes

Cardiac Output

1 x 20:00 @ 65

Saturday

Off Day

Coach

More from Evolution of Fitness & Performance

Colin Bailey

Elite Fitness Coach with over 10 years of experience working with athletes and general population. Owner and Founder of Evolution of Fitness & Performance located in Airdrie, Canada. 🇨🇦 "Anyone can make you tired, not everyone can make you better"- Martin Rooney

Your Transformation is waiting!

The best time to start was yesterday, the second best time to start is today!

Get Beginner Hypertrophy Phase 1 - 12 weeks

FAQs

Who is this program for?

This phase of the SUPERHUMAN Physique & Performance program is for anyone brand new to fitness or anyone who hasn't been in the gym for at least the last 6 months.

Is this an advanced program?

No! Phase 1 is a beginner-intermediate program that is designed around teaching you the basics of resistance and cardiovascular training. This program is designed for any trainee that has never been into a gym to the trainee that has been training off and on for less than 6 months consecutively.

What else is included in the program?

This Training phase comes with a Nutrition guide, Stretching Manual and Training Manual that will teach you how to read & understand your full training program.

Can this program be done at home?

No, this phase is designed around a fully equipped gym and It is HIGHLY recommended that you have access to a gym for this program.

Can females do this program?

Yes, 100 %. Dozens of females have seen incredible results from completing every phase of SUPERHUMAN Physique & Performance. This program is designed for both males & females to gain lean muscle, burn body fat and increase athleticism.

The Proof