Canfield Wellness and Fitness

Bodybuilding, Strength & Conditioning
Coach
Arron Canfield

12 week hypertrophy focused program, can be used by beginners to more intermediate gym goers. Every 3 weeks the program increases in intensity and workload.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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New or experienced
This program can be used for those new to lifting or active gym goers looking for a hypertrophy focused program
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12 weeks of great pump
Every 3 weeks the program will increase in intensity and workload to reach new levels of fitness
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Sample Week
Week 1 of 12-week program
Sunday
Chest and tri's

A

Barbell Incline Bench Press

15, 12, 10, 8

B

Bench Press

12, 10, 8, 8

C

Cable fly

4 x 10

D

Dip

4 x 15

E

Tricep Pushdown

4 x 12

F

Supine DB Tricep Press

3 x 10

Monday
Back and Bi's

A

Deadlift

20, 15, 12, 10

B

Pull-Up

4 x 10

C

Bent Over Row

12, 10, 8, 8

D

Single Arm Cable Row

4 x 10

E

DB Bicep Curls

3 x 10

F

Alternating DB Hammer Curl

3 x 10

Tuesday
Legs

A

Barbell Back Squat

15, 12, 10, 8

B

Forward Walking Lunges

3 x 10

C

Leg Press

12, 10, 8, 8

D

Seated Banded Leg Curls

4 x 10

E

Calf Raise

4 x 12

Wednesday
Shoulders and Trapz

A

Overhead Press

15, 12, 10, 8

B

Barbell Upright Row

12, 10, 8, 8

C

DB Lateral Raise

4 x 10

D

Rear Delt Flyes

4 x 10

E

Barbell Shrug

5 x 10

Coach
coach-avatar Arron Canfield

Aaron is a professional firefighter, who has always had a passion for fitness and wellness. He has experience with building programs, teaching proper techniques, and helping people reach their fitness goals.

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