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Figure Competitor Template - delt/quad/back specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

If you want a physique that reads as an action figure the second you walk on stage, shape matters more than size.

But if you want your delts as wide, your back as thick and your quads as sweepy as they can be, Figure Competitor Template is designed to get you there.

This is a delt, quad and upper back specialization block built around high frequency work, intelligent volume, and smart exercise selection that puts your X frame first without letting the rest slide.

No junk volume. No random exercises.

Just focused programming for lifters chasing the widest shoulders, the smallest waist and the biggest sweep they can build.

$49

Get Figure Competitor Template - delt/quad/back specialization (5X/week)

Train Delts, Quads And Back More Often

Delts, quads and upper back recover well, so they respond to frequency. You will train each of them across five sessions a week, with the volume and exercise selection managed so you keep progressing instead of just getting sore.

Built For The X Frame, Not Just Size

This is not a program that grows everything evenly and hopes for the best. Every priority body part is chosen to widen your shoulders, thicken your back and taper your waist, because that is what the look is actually made of.

Quad Sweep Gets Its Own Session

Quads get a dedicated day, not the leftovers of a lower body session. Sweep comes from direct work while you are fresh, so the quad day leads with the exercises that actually build it instead of finishing with them.

Wide Shoulders Without A Wide Waist

Your waist is a huge part of the illusion. Nothing in this block is built to thicken it, so the physique you build reads wider at the top and tighter through the middle, which is what the look is judged on.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a hack squat and a leg extension

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Lower

Seated Leg Curl

3 x 8

Quad Dominant Heel Elevated Squats

2 x 8

Barbell Thrusts

8, 10, 12

RDL

2 x 8

Leg Press

8, 10, 12

Monday

Week 1 - Upper

Lying Cuff Lateral Raises

8, 10, 15

Wide Grip Pullups

3 x 8

Chest Supported Machine Row Upper Back And Lat

8, 10, 12

Rack Military Press

8, 10, 12

Single Arm Cable Pull Down

8, 10

Cable Rear Delts

8, 10

Hip Loaded Calf Raise

8, 10

Ab Mat Crunches

8, 10

Tuesday

Rest

Wednesday

Week 1 - Quad

Hack Squats Banded

8, 12

Leg Extensions

8, 10, 10

Lying Leg Curls

3 x 8

Rear Foot Elevated Split Squats

8, 10, 12

Prowler

2 x 60

Thursday

Week 1 - Back, Biceps

Neutral Grip Pull Ups

3 x 8

Chest Supported Dumbbell Row

8, 10

Rack Chins

8, 10

T Bar Rows

8, 10

Machine Preacher Curls

8, 10

Incline DB Curls

8, 10

Friday

Week 1 - Triceps, Delts

Lying Cuff Lateral Raises

8, 10, 20

Reverse Pec Dec

8, 10, 12

Machine Shoulder Press

8, 10

Roller Cable Flys

8, 10

Cross Cable Triceps Extensions

8, 10, 12

Dips

8, 10

Seated Calf Raise

8, 10

Hanging Leg Raises

8, 10

Saturday

Rest

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Figure Competitor Template reflects how I actually program a delt, quad and back specialization phase in the real world.

What are you waiting for?

If your shoulders and your waist have been the same width for years, another set of side laterals at the end of push day is not the answer. Train the priorities more often, in the right order, with a clear plan. Figure Competitor Template is that plan.

Get Figure Competitor Template - delt/quad/back specialization (5X/week)

FAQs

Who is this program best for?

Figure competitors and anyone who wants that look. If your goal is the widest shoulders, the tightest waist and the biggest quad sweep you can build, this is written for you.

Does it train my whole body?

Yes. Every body part is still trained across the week. Delts, quads and upper back just get more frequency and more volume than the rest, because those are what create the shape.

Is this good for beginners?

It works best if you have some training experience and can execute the lifts well. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines like a hack squat and a leg extension make the quad work better but they are not mandatory.