Hypertrophy Coach

Coach
Joe Bennett

Features
1 sessions per week
Must use App app to view and log training
Program Training
$49
Get Cannonballs - Delt specialization (4-5X/week)
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Train Delts More Often, The Right Way
Delts recover fast, so they respond well to frequency. You will train them across four sessions in a week, with the volume and exercise selection managed so you keep progressing instead of just getting sore.
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Laterals First, While You Are Fresh
Side delts are what make you look wider, so they lead the session instead of arriving as an afterthought. Lying cuff laterals open your push day, not your last two tired sets.
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Push / Pull / Lower Hybrid Structure
This is not a shoulder day only program. Push, pull and lower sessions are built to support delt growth, not compete with it. Your chest, back and legs keep training while your shoulders lead.
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All Three Heads, Not Just The Front
Most lifters hammer the front delt with every press they already do. Here the side and rear heads get their own dedicated work, because that is what actually builds the round, capped look.
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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
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Programming 5 days per week
4/5 days per week training sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
Week 1 of 12-week program
Sunday
Push (required)

A

Lying Cuff Lateral Raises

8, 8, 12

B

Incline DB Press

2 x 8

C

Roller Cable Flys

8, 12

D

High Incline Smith Press

2 x 8

E

Cross Cable Triceps Extensions

8, 12

F

Hip Loaded Calf Raise

Monday
Pull (required)

A

Chest Supported Tbar Row

2 x 8

B

Neutral Grip Pull Ups

2 x 8

C

Chest Supported Machine Row Upper Back And Lat

2 x 8

D

Cable Rear Delts

8, 8, 12

E

Single Arm Machine Preacher Curls

8, 8, 12

F

Incline Cable Curl

8, 8, 12

Tuesday
Legs (required)

A

Seated Leg Curl

3 x 8

B

Quad Dominant Heel Elevated Squats

2 x 8

C

Lying Leg Curls

3 x 8

D

Leg Extensions

8, 12

E

Leg Press

8, 8, 12

F

Barbell Thrusts

2 x 8

Wednesday
Delts (required)

A

Rack Military Press

2 x 8

B

Lying Cuff Lateral Raises

8, 8, 12

C

Reverse Pec Dec

D

Floor Face Pull

2 x 10

E

Ab Mat Crunches

2 x 8

Friday
Delts/Total body (optional)

A

Chest Supported DB Laterals

8, 12, 12

B

Rear Delt Raise

8, 12, 12

C

Behind The Back Cable Lateral Raises

8, 12, 12

D

Wide Grip Pullups

3 x 8

E

Dips

3 x 8

F

Smith Squats

8, 8, 12

Coach
More from Hypertrophy Coach
coach-avatar Joe Bennett

FAQs
Who is this program best for?
Intermediate to advanced lifters whose delts are lagging behind and who can train 4 to 5 days per week.
Is this a full body program?
It is a push / pull / lower hybrid with a strong emphasis on delt hypertrophy. Your chest, back and legs keep training throughout.
Can beginners use this program?
This program is not recommended for beginners. A base level of training experience is required.
Do I need a full gym?
Yes. Barbells, dumbbells and a cable stack are required, and access to machines is highly recommended for best results.

More from Hypertrophy Coach

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Cannonballs - Delt specialization (4-5X/week)
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