The Weekend Warrier: Upper/Lower Body Hypertrophy Program
The Club Physio
The Hypertrophy-Focused Strength and Conditioning Program with Injury Prevention Integration is a specialized training program designed for individuals who aim to further improve their muscle size while actively participating in recreational sports.
The program emphasizes progressive overload and targeted muscle stimulation to promote muscle hypertrophy. It incorporates a combination of compound exercises, isolation movements, and volume-based training techniques to maximize muscle size and strength gains. Key exercises may include squats, deadlifts, bench presses, shoulder presses, bicep curls, tricep extensions, and other effective compound and isolation exercises.
To ensure the program aligns with the individual's recreational sport participation, specific exercises and training strategies are tailored to complement the demands of your chosen activity. Integration of sport-specific movements, such as rotational exercises for golf or agility/plyometric drills for soccer or Rugby League, are included to enhance functional strength and performance.
A1
Inchworm Push-Up
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Monster Walks - Lateral
2 x 10
C1
Base Landing - Tall to short
3 x 5
C2
Lateral Hop & Stick
3 x 3
D1
Back Squat
3 x 10 @ 62.5 %
D2
DB Rear Foot Elevated Split Squat
3 x 8 @ 62.5 %
E1
Romanian Deadlift (RDL) - Barbell
3 x 8 @ 62.5 %
E2
Back Extension
3 x 10
F1
DB Step Up
2 x 8
F2
Oblique Side Crunch - GHD
2 x 10
A1
Inchworm Push-Up
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Band Pull-Apart
2 x 10
B2
Chest Supported Front Raise
2 x 15
C1
Bench Press
3 x 10 @ 62.5 %
C2
Plyo Push-Up
3 x 00:20
D1
T-Bar Row
3 x 10 @ 62.5 %
D2
Lat Pull Downs
3 x 8 @ 62.5 %
E1
Seated Row
2 x 10
E2
1/2-Kneeling DB Shoulder Press
2 x 10
F1
Plank
2 x 45
F2
Side Plank
2 x 30
F3
Russian Twist
2 x 20
A1
Barbell Bicep Curl
3 x 10
A2
Hammer Curl
3 x 10
B1
Tricep Pushdown
3 x 10
B2
DB Skull Crushers
3 x 10
C1
Spider Bicep Curls - Barbell
3 x 10
C2
DB Lateral Raise
3 x 20
D
Bike Erg
1 x 20:00
A1
Worlds Greatest Stretch Rotations
1 x 5
A2
Crucifix Kicks
1 x 5
A3
Inchworm Push-Up
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Monster Walks
2 x 10
B3
Monster Walks - Lateral
2 x 10
C1
Plate Pogo Double Leg
3 x 10
C2
Broad Jump
3 x 3
D1
Trap Bar Deadlifts
3 x 10 @ 62.5 %
D2
Walking Lunges
3 x 10
E1
B-Stance RDL
3 x 10 @ 62.5 %
E2
Lying Leg Curl
3 x 8
F1
Leg Extension
2 x 20
F2
Single Leg Deficit Calf Raise
2 x 15
A1
Scorpion
1 x 5
A2
Inchworm Push-Up
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Crucifix Kicks
1 x 5
B1
Band Face Pull
2 x 10
B2
Band Pull-Apart
2 x 10
C1
Chin-Up
3 x 10
C2
Inverted Row
3 x 10
D1
DB Shoulder Press - Seated
3 x 10 @ 62.5 %
D2
Cable Flys
3 x 10
E1
Curl to Press
2 x 10
E2
Band Resisted Side Plank Row
2 x 20
E3
Band Overhead Dead Bug
2 x 10
Sam Cataldo
Masters of High performance Bachelor of Sports Science Asca Associate Level Coach Currently at NSWIS
