The 9-5 Worker: Upper/Lower Body Hypertrophy Program

The Club Physio

Coach
Samuel Cataldo

Introducing the 9-5 Worker: Upper/Lower Body Hypertrophy Program: Sculpt, Strengthen, and Energize Your Body!

Are you juggling the demands of a 9-5 job while striving to transform your physique, build muscle, and shed body fat? Look no further – our comprehensive hypertrophy program is tailor-made for individuals like you who are seeking an efficient and effective fitness routine. This program seamlessly integrates into your busy schedule, ensuring that you achieve your fitness goals without compromising your work-life balance.

Program Highlights:

  • Holistic Hypertrophy Approach:
  • Upper-Lower Split:
  • Progressive Overload:
  • Athlete-Inspired Performance:
  • Cardiovascular Integration:
  • Time-Efficient Workouts:
  • Tracking and Progress Monitoring

The 9-5 Hypertrophy Program is more than just a workout routine – it's a holistic fitness solution that caters to your busy lifestyle. Build muscle, reduce body fat, and enhance your overall well-being. Get ready to unleash your potential and discover a stronger, healthier you

$25
Get The 9-5 Worker: Upper/Lower Body Hypertrophy Program
benefit-image-0
Holistic Hypertrophy Approach:
Designed to target every major muscle group, our program emphasizes balanced muscle development to create a symmetrical and proportionate physique, this program has you covered.
benefit-image-1
Time-Efficient Workouts:
Recognizing your busy schedule, we've crafted efficient workout sessions that deliver maximum results in a reasonable timeframe. Our workouts are designed to be intense and effective, ensuring that you achieve your goals without spending hours in the gym.
benefit-image-2
Cardiovascular Integration
We understand that a holistic approach to fitness includes cardiovascular health. Our program seamlessly integrates cardio sessions to boost your cardiovascular endurance, burn excess calories, and contribute to overall fat loss. Whether it's steady-state cardio or high-intensity interval training (HIIT), we have options to suit your preferences.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, in our app.
Equipment
Required
Gym Access
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Lowers Day 1

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

Box Jump

3 x 5

C2

Lateral Hop & Stick

3 x 3

D1

Leg Press

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

E3

Oblique Side Crunch - GHD

2 x 10

F1

Side Plank

2 x 30

F2

Plank

2 x 45

Monday
Week 1 Uppers Day 1

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

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

DB Bicep Curls

2 x 10

F2

DB Skull Crushers

2 x 10

Tuesday
Week 1 Cardio

A

Bike Erg

1 x 20:00

B

Incline treadmill Walk

1 x 10:00

Wednesday
Week 1 Lowers Day 2

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

Monster Walks - Lateral

2 x 10

B2

Monster Walks

2 x 10

B3

Band Face Pull

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

E3

Single Leg Deficit Calf Raise

2 x 15

F1

Band Overhead Dead Bug

2 x 10

F2

Russian Twist

2 x 20

Thursday
Week 1 Uppers Day 2

A1

Scorpion

1 x 5

A2

Crucifix Kicks

1 x 5

A3

Worlds Greatest Stretch Rotations

1 x 5

A4

Inchworm Push-Up

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

Close Grip Push-Up

2 x 10

Friday
Run

A

Run

1 x 15:00

Coach
More from The Club Physio
coach-avatar Samuel Cataldo

Having worked in Elite Sport for many years Sam understands the human body and wants you to train pain free and get stronger to have a happy and healthy life.

More from The Club Physio

programs
The 9-5 Worker: Upper/Lower Body Hypertrophy Program
Join Today!