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Sculpt & Strength: The Hypertrophy Blueprint

Prosper Performance

Bodybuilding
Coach
Matt Blaser | CSCS

Overview: This 8-week hypertrophy program is designed to maximize muscle growth through progressive overload and varied training techniques. Suitable for intermediate to advanced lifters, the program combines strength training with hypertrophy-specific methods to ensure optimal muscle gains.

Goals:

  1. Increase Muscle Mass: Target all major muscle groups with a focus on increasing the size and number of fibers.
  2. Enhance Strength: Increase your muscles' ability to exert maximal force.
  3. Improve Buffer Capacity: Increase your muscles' ability to exfil metabolic waste from maximal fatigue.

Program Structure: The program is divided into two 4-week phases, that introduce movements in all three planes of movement in bilateral and unilateral variations.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily workouts designed to optimize for hypertrophy and strength.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Thorough Design by Qualified Personnel
This program was carefully designed by an NSCA Certified Strength & Conditioning Specialist who cares about working "better" and not "harder".
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Delivered through TrainHeroic
Easy to use interface on the TrainHeroic app available on the App Store and Google Play.
Equipment
Required
Barbell // Rack // Cable Machine // Pull-Up Bar // Dumbbells
Recommended
Leg Extension Machine // Leg Curl Machine // Leg Press Machine // Ski Erg // Assault Bike // Rower
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Sample Week
Week 1 of 8-week program
Sunday
Leg Day

A1

High Bar Back Squat

5, 5, 10, 10, 10 @ 30, 50, 70, 70, 70 %

A2

Strict Lower Hanging Leg Lifts

3 x 10

B

Romanian Deadlift (RDL)

3 x 8

C

Goblet Squat

3 x 8

D1

Lying Leg Curl

3 x 10

D2

Leg Extension

3 x 10

Monday
Push Day

A

Barbell Bench Press

5 x 6 @ 40, 60, 80, 80, 80 %

B

Seated DB Press

3 x 10

C

DB Fly

3 x 8

D1

DB Front Raise

3 x 12

D2

DB Lateral Raise

3 x 12

E

EZ Bar Lying Tricep Extension

3 x 15

Wednesday
Pull Day

A1

Lat Pulldown

3 x 8

A2

Seated Row

3 x 8

B1

1-Arm DB Row

3 x 7

B2

DB Shrug

3 x 12

C1

DB Bicep Curls

3 x 10

C2

Hammer Curl

3 x 10

Thursday
Full Body

A

Turkish Get Up

3 x 1:30

B

Hex Bar Deadlift

5, 5, 8, 8, 8 @ 40, 60, 75, 75, 75 %

C

Incline Bench Press

3 x 10 @ 70 %

D

Barbell Lunge

3 x 10

Friday
High Intensity Extra Credit

Conditioning

A

Bodyweight Finisher

4 Rounds for time: - 15 Burpees - 15 Jump Squats - 15 Sit-ups - 15 Jumping Lunges

Coach
coach-avatar Matt Blaser | CSCS

NSCA Certified Strength and Conditioning Specialist with 5+ years of experience training athletes & Soldiers. Ultramarathon runner, strength training enthusiast, former Best Ranger Competitor (2023), and former Division 1 Football Wide Receiver.

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Stop Messin' Around

This program is guaranteed to give you accountability, expert programming, and structure. A formula for success, and it's one click away.

Get Sculpt & Strength: The Hypertrophy Blueprint
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FAQs
Who is this for?
This program was designed specifically to optimize muscle growth, strength, and muscle buffer capacity. This program is for anyone who wants to prioritize a focus on growing size and strength.
How long is a day's worth of training?
Each day will require 60-70 minutes of hard work in the gym.
How much communication will I get with the coach?
I, the coach, will be happy to answer any questions you may have during your program.
Why should I buy this program?
There are so many other bodybuilding/strength programs and they all vary in difficulty and time required. This program was designed by a Certified Strength & Conditioning Specialist that values high quality training sessions with limited time.
What if I don't have access to a full gym?
I understand that not everyone has direct access to a full gym and will lack some of the recommended equipment. Based on your available equipment, I will give you replacements on a demand basis.
Sculpt & Strength: The Hypertrophy Blueprint