Strength/Hypertrophy - Weekly 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
4 X 8 Upper Body 1

A1

Foam Roll

1 x 0:05

A2

Crab Walk

B1

Bench Press

4 x 8

B2

Symmetrical Stance DB Row

4 x 8

C1

V bar Lat-pulldown

4 x 14

C2

DB Reverse Fly

4 x 14

D

Push-Up

2, 4, 6, 8, 10

E

Push-Up

10, 8, 6, 4, 2

F

Swiss Ball Crunches

5 x 20

Tuesday
4 X 8 Lower Body Push

A1

Foam Roll

1 x 14:00

A2

Worlds Greatest

3 x 20

A3

Stationary Lateral Skater Steps With Bands

2 x 20

B

Back Squat

4 x 8

C

Step-Ups

4 x 28

D

Goblet Squat

2, 4, 6, 8, 10

E

Goblet Squat

10, 8, 6, 4, 2

F1

Plank

3 x 0:40

F2

Strict Lower Hanging Leg Lifts

4 x 10

Wednesday
4 X 8 Upper Body Day 2

A1

Foam Roll

1 x 22:20

A2

Crab Walk

3 x 20

B1

Chin-Up

4 x 8

B2

Seated Military Press

4 x 8

C1

Supinated Grip Lat Pulll Down

4 x 14

C2

Plate Front Raise

4 x 14

D

Barbell Upright Row

2, 4, 6, 8, 10

E

Barbell Upright Row

10, 8, 6, 4, 2

Thursday
4 x 8 Lower Body Posterior Day

A1

Foam Roll

1 x 0:05

A2

Crab Walk

B

Deadlift

4 x 8

C1

Hip Thrust

4 x 14

C2

Lying Leg Curl

4 x 14

D

Calf Raise

2, 4, 6, 8, 10

E

Calf Raise

10, 8, 6, 4, 2

F

Ab Wheel

4 x 10

Friday
3 x 12 Accessory Day

A

T,Y,W & L Shoulder Prep

1 x 0:05

B1

Barbell Bicep Curl

4 x 12

B2

DB Lateral Raise

4 x 12

C1

Skull Crushers

4 x 12

C2

Barbell Upright Row

4 x 12

D1

Tricep Pushdown

4 x 12

D2

Alternating DB Hammer Curl

4 x 12

E

Strict Lower Hanging Leg Lifts

3 x 15

Strength/Hypertrophy - Weekly Undulating Periodisation