Hypertrophy - Undulating Periodisation: Training by Dan Bradley in TrainHeroic

Pinnacle Performance & Delta Fit

Coach
Dan Bradley

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Monday
3 X 12 Upper Body 1

A1

Foam Roll

1 x 0:05

A2

Crab Walk

B1

Bench Press

3 x 12

B2

Seated Row

3 x 12

C1

Incline DB Bench Press

3 x 12

C2

Incline Reverse Flys

3 x 12

D

DB Lateral Raise

2, 4, 6, 8, 10

E

DB Lateral Raise

10, 8, 6, 4, 2

F

Swiss Ball Crunches

5 x 20

Tuesday
3 X 12 Lower Body 1

A1

Foam Roll

1 x 14:00

A2

Worlds Greatest

3 x 20

A3

Stationary Lateral Skater Steps With Bands

2 x 20

B1

Back Squat

3 x 12

B2

Lying Leg Curl

3 x 12

C

Hack Squat

3 x 12

D

Leg Extension

2, 4, 6, 8, 10

E

Leg Extension

10, 8, 6, 4, 2

F1

Plank

3 x 0:40

F2

Strict Lower Hanging Leg Lifts

4 x 10

Wednesday
3 x 12 Upper Body Day 2

A1

Foam Roll

1 x 22:20

A2

Crab Walk

3 x 20

B1

30 Degree Incline DB Bench Press

3 x 12

B2

Chin-Up

3 x 12

C1

Supinated Grip Lat Pulll Down

3 x 12

C2

Push-Up

3 x 12

D

Tricep Pushdown

2, 4, 6, 8, 10

E

Tricep Pushdown

10, 8, 6, 4, 2

Thursday
3 x 12 Lower Body Day 2

A1

Foam Roll

1 x 0:05

A2

Crab Walk

B

Elevated Deadlift

3 x 12

C

Calf Raise

3 x 12

D1

DB Reverse Lunge

3 x 12

D2

Romanian Deadlift

3 x 12

E

Goblet Squat

2, 4, 6, 8, 10

F

Goblet Squat

10, 8, 6, 4, 2

G

Ab Wheel

4 x 10

Friday
3 x 12 Accessory Day

A1

Foam Roll

1 x 0:05

A2

Crab Walk

B1

Barbell Bicep Curl

3 x 12

B2

Skull Crushers

3 x 12

C1

Seated DB Lateral Raise

3 x 12

C2

Barbell Upright Row

3 x 12

D1

Preacher Curls

3 x 12

D2

Alternating DB Hammer Curl

3 x 12

E

Strict Lower Hanging Leg Lifts

3 x 15

Hypertrophy - Undulating Periodisation