Mind2Muscle Fitness

Bodybuilding, Strength & Conditioning, Functional Fitness
Coach
Tyler Davis

Peak Power Protocol is an intensive 4-week hypertrophy program meticulously designed to elevate an athlete's comprehensive strength and performance. Developed by seasoned personal trainer Tyler Davis, this program serves as a blueprint for unlocking your maximum potential. Through a strategic blend of progressive workouts, Peak Power Protocol focuses on enhancing muscle growth, power generation, and functional fitness. Whether you're an aspiring athlete or a seasoned fitness enthusiast, this program is your gateway to a heroic journey of self-discovery and unparalleled athletic development.

The program comprises a structured series of workouts meticulously curated to target key muscle groups, optimize hypertrophy, and boost overall strength. From foundational strength exercises to advanced techniques, Peak Power Protocol provides a comprehensive training regimen that caters to athletes of all levels.

Peak Power Protocol isn't just a workout plan; it's a transformative experience that empowers athletes to reach new heights and unlock their true potential. Are you ready to embark on this epic journey and unleash your peak power?

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Enhanced Muscle Growth
Peak Power Protocol is structured to stimulate hypertrophy, leading to noticeable gains in muscle mass and definition
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Increased Strength
Through progressive resistance training, athletes can achieve significant improvements in overall strength, allowing them to lift heavier weights and perform more challenging exercises.
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Improved Power Output
The program focuses on power generation, helping athletes develop explosive strength and speed for athletic performance.
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Enhanced Mind-Body Connection
The program emphasizes the importance of mental focus, concentration, and mindfulness during workouts, fostering a stronger mind-body connection.
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Better Body Composition
The program promotes fat loss while building lean muscle mass, resulting in a more defined and toned physique.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbell Set // Squat Rack // Cable Machine // Incline Bench // Lat Pull Down // Seated Cable Row Machine
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Sample Week
Week 1 of 4-week program
Sunday
PPP - Week 1 Day 1 - Push

Prep

A

Prep Circuit - Push - M2M

Select a low-intensity cardio exercise, such as brisk walking or cycling, and aim to maintain it for 5 minutes, aiming for your heart rate to surpass 150 beats per minute throughout the duration Prime your chest muscles for a focused and productive workout, helping to prevent injury and optimize performance. 1. Dynamic Arm Circles: Start with small arm circles and gradually increase the size, performing 10 circles forward and 10 circles backward to loosen up the shoulder joints and warm up the rotator cuffs. 2. Push-Up to Downward Dog: Perform 5 push-ups with proper form, focusing on engaging the chest, then transition into a downward dog position for a deep stretch through the shoulders and chest. Hold for 5 seconds before returning to the push-up position. 3. Chest Opener Stretch: Stand tall with feet hip-width apart. Interlace fingers behind your back and gently straighten arms while lifting chest towards the ceiling. Hold for 10 seconds to open up the chest muscles and improve mobility. 4. Scapular Push-Ups: Get into a push-up position with hands directly under shoulders. Keeping arms straight, retract and protract shoulder blades by pushing chest towards the ground (protraction) and then away from the ground (retraction). Perform 10 reps to activate and strengthen the muscles surrounding the scapulae. 5. Band Pull-Aparts: Hold a resistance band with hands shoulder-width apart in front of you at chest height. Keeping arms straight, pull the band apart by squeezing shoulder blades together until the band touches your chest. Slowly return to the starting position. Perform 10 reps to activate the upper back muscles and improve posture.

B

DB Flat Bench Press - M2M

10, 8, 5, 5, 5, 5

C1

DB Mid Incline Fly - M2M

12, 10, 8

C2

DB Seated Overhead Press - M2M

3 x 6

D1

DB Incline Bench Press - M2M

1 x 25

D2

DB Seated Lateral Raise - M2M

1 x 25

D3

DB Seated Front Raise - M2M

1 x 25

E1

Push-Up - M2M

1 x MAX

E2

Handstand Push-Up - M2M

1 x MAX

Monday
PPP - Week 1 Day 2 - Legs

Prep

A

Prep Circuit Legs - M2M

Complete 1 10-Minute Circuit 0:00-5:00: Low-impact cardio (e.g., brisk walking, cycling) 5:00-6:00: Leg swings (30 seconds each leg) 6:00-7:00: Hip circles (30 seconds clockwise, 30 seconds counterclockwise) 7:00-8:00: Forward lunges (alternating legs for 1 minute) 8:00-9:00: Bodyweight squats (1 minute) 9:00-10:00: Lateral lunges (alternating sides for 1 minute) 10:00: Hip bridges (1 minute) Cool down with gentle static stretches for quadriceps, hamstrings, glutes, and calves.

B

Back Squat - M2M

5 x 5

C

Rack Pull - M2M

3 x 8

D1

Bulgarian Split Squat - M2M

3 x 12

D2

Power Step Up - M2M

3 x 12

E

Leg Press - M2M

2 x 20

F

Leg Extension - M2M

2 x 20

Wednesday
PPP - Week 1 Day 4 - Arms

Prep

A

Prep Circuit - Arms - M2M

- **Cardio Warm-Up (5 minutes):** - Perform light jogging, cycling, or jumping jacks to elevate heart rate and increase blood flow to the arms. - **Biceps Stretching (2.5 minutes):** - Standing Biceps Stretch: Hold onto a stable surface with one hand and gently lean away to stretch the biceps of the opposite arm. - Cross-Body Arm Stretch: Pull one arm across the chest with the opposite hand to stretch the biceps and shoulders. - **Triceps Stretching (2.5 minutes):** - Overhead Triceps Stretch: Reach one arm overhead and bend at the elbow, placing the hand on the upper back, gently pushing down with the opposite hand. - Behind-the-Back Triceps Stretch: Extend one arm overhead and bend at the elbow, reaching the hand down the center of the back, gently pressing with the opposite hand. - **Cooldown:** - Take a few deep breaths and shake out the arms to release any tension before starting your arm workout.

B1

Chin Up - M2M

3 x MAX

B2

Dips - M2M

3 x MAX

C1

EZ Bar Curl - M2M

12, 10, 8

C2

Skull Crushers - M2M

3 x 12

D1

Hammer Curl - M2M

2 x 12

D2

Diamonds - Overhead Triceps Extension - M2M

2 x 12

D3

Forearm Roll Up - M2M

2 x 2

E1

TRX Tricep Extension

1 x MAX

E2

TRX Biceps Curl

1 x MAX

F

Landmine Anti-Rotation

3 x 10

Thursday
PPP - Week 1 Day 5 - Pull

Prep

A

Prep Circuit - Pull - M2M

Select a low-intensity cardio exercise, such as brisk walking or cycling, and aim to maintain it for 5 minutes, ensuring your heart rate surpasses 150 beats per minute throughout the duration. Prepare for your back-centric workout with this quick 5-minute prep circuit: 1. **Cat-Cow Stretch (1 minute):** Begin on all fours, inhale as you arch your back and look up (cow), then exhale as you round your spine and tuck your chin to your chest (cat), repeat for 1 minute to warm up your spine and activate core muscles. 2. **Band Pull-Aparts (1 minute):** Grab a resistance band with an overhand grip, arms shoulder-width apart, and pull the band apart until it touches your chest, then return to starting position, focusing on squeezing your shoulder blades together to activate the upper back muscles. 3. **Scapular Push-Ups (1 minute):** Get into a high plank position, protract your shoulder blades (push them apart), then retract them (pull them together), repeating the movement to activate and warm up the muscles around the shoulder blades. 4. **Prone YTWs (1 minute):** Lie face down on the floor with arms extended overhead in a Y position, lift your chest and arms off the ground, then externally rotate your arms into a W position, squeezing your shoulder blades together, and finally extend your arms straight out to form a T, then return to the starting position, focusing on engaging the muscles of the upper back. 5. **Dynamic Arm Swings (1 minute):** Stand tall with arms extended to the sides, swing arms forward in large circles for 30 seconds, then reverse the direction for another 30 seconds, focusing on loosening up the shoulders and upper back.

B

Straight Arm Lat Pulldown - M2M

2 x 20

C

Wide Neutral Grip Lat Pulldown - M2M

8, 6, 5, 5, 8, MAX

D1

Seated narrow Neutral Cable Row - M2M

3 x 10

D2

Cable Rope Face Pull - M2M

3 x 10

E1

1-Arm DB Row - M2M

2 x 20

E2

DB Pullover - M2M

2 x 20

F1

Power Shrugs - M2M

2 x MAX

F2

TRX 45 Degree Reverse Curl

2 x MAX

FAQs
How long is the Peak Power Protocol program?
Peak Power Protocol is a 4-week hypertrophy program designed for optimal muscle growth and strength gains.
Do I need any special equipment for this program?
While access to basic gym equipment like dumbbells, barbells, and cable machines is recommended, modifications can be made to accommodate various equipment setups.
How many days per week should I be training on this program?
Peak Power Protocol is structured for 4 days of training per week, allowing for adequate recovery and optimal muscle growth.
Is this program suitable for beginners?
Yes, the program is designed with progressive overload principles, making it suitable for beginners and advanced lifters alike. However, it's essential to start with appropriate weights and gradually increase intensity.
Can I follow this program if I have previous injuries?
We recommend consulting with a healthcare professional before starting any exercise program, especially if you have pre-existing injuries. Modifications can be made to exercises to accommodate individual needs.
How long are the workouts in Peak Power Protocol?
The workouts typically range from 45 minutes to 1 hour, including warm-up and cooldown sessions.
Will I be provided with a nutrition plan along with the program?
Peak Power Protocol focuses primarily on exercise programming. While we emphasize the importance of nutrition, we recommend consulting with a nutritionist or dietitian for personalized dietary guidance. Feel free to contact Coach Tyler regarding his nutrition programming.
Can I combine this program with other forms of exercise?
While the program focuses on hypertrophy training, you can incorporate additional activities like cardio or flexibility work on rest days to complement your fitness goals.
How soon can I expect to see results from Peak Power Protocol?
Results vary depending on individual factors such as consistency, intensity, nutrition, and recovery. However, many participants notice improvements in strength and muscle definition within the first few weeks.
The Proof
verified-athlete-avatar Brenden Colby

Finance Analyst, Fitness Enthusiast 🏋️

Verified Athlete

"After completing the Peak Power Protocol, I feel stronger, more confident, and energized than ever! This efficient and effective 4-week program is perfect. With its focus on push, pull, legs, and arms workouts, it provides a well-rounded and structured approach to building strength and power."

Peak Power Protocol