Beginner Hypertrophy Program

Devanney Strength

Strength & Conditioning
Coach
Jordan Devanney

Who is this program for? - Complete beginners looking to pack on lean muscle size and develop solid movement patterns.

Why should you choose this program over others? - Because this program has been develop specifically for those without experience under the barbell or in the gym. It starts of 3 days a week composed of 3 full body sessions. These sessions are to lay the foundations for whats to come. The program then works through planned progressions to keep forcing adaptations and to drive your muscle grown and strength as your go. Finishing with a full 5 days per week individual body part split program. This isn't a 4 week blast or quick fad program this thing is a full 24 week's long so. If you game for gaining some muscle size strap yourself in and see what you can achieve in 6 months when you focus on yourself.

$40
Get Beginner Hypertrophy Program
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Aimed at Beginners
Never trained before - perfect this exactly who this program was designed for. Not more guessing just sign up, show up and start seeing the results you deserve.
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Movement progressions
Back squat and deadlifts are fantastic exercises. But if you've never lifted before these are your best bang for your buck. You need to learn how to move and hinge before you're able to get the most out of those exercises. This program takes care of that for you.
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Training split progressions
The name of the game is adaptation. As a beginner you don't need to train 5 days a week your'll gain good muscle with 3 sessions. But as your body becomes accustomed to this training load we switch it and continue to force adaptations throughout the entire program.
Features
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Programming 5 days per week
Programming is between 3 and 5 days per week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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, all through an app.
Equipment
Required
Barbells / Dumbbells / Plate loaded machines
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Sample Week
Week 1 of 24-week program
Sunday
Beginner Hypertrophy Program: Week 1 Day 1

A

Cardio

1 x 5:00 @ 3

B

Goblet Box Squat

3 x 15

C

Push-Up

3 x 15

D

TRX 45 Degree Row

3 x 15

E

Seated Dumbbell Should Press - Neutral Grip

3 x 15

F

DB Bicep Curls

3 x 15

G

Tricep Pushdown

3 x 15

H

Glute Bridge

3 x 15

I

Plank

3 x 0:20

Monday
Beginner Hypertrophy Program: Week 1 Day 2
Tuesday
Beginner Hypertrophy Program: Week 1 Day 3

A

Cardio

1 x 5:00 @ 3

B

Goblet Box Squat

3 x 15

C

Push-Up

3 x 15

D

TRX 45 Degree Row

3 x 15

E

Seated Dumbbell Should Press - Neutral Grip

3 x 15

F

DB Bicep Curls

3 x 15

G

Tricep Pushdown

3 x 15

H

Glute Bridge

3 x 15

I

Plank

3 x 0:20

Wednesday
Beginner Hypertrophy Program: Week 1 Day 4
Thursday
Beginner Hypertrophy Program: Week 1 Day 5

A

Cardio

1 x 5:00 @ 3

B

Goblet Box Squat

3 x 15

C

Push-Up

3 x 15

D

TRX 45 Degree Row

3 x 15

E

Seated Dumbbell Should Press - Neutral Grip

3 x 15

F

DB Bicep Curls

3 x 15

G

Tricep Pushdown

3 x 15

H

Glute Bridge

3 x 15

I

Plank

3 x 0:20

Friday
Beginner Hypertrophy Program: Week 1 Day 6
Saturday
Beginner Hypertrophy Program: Week 1 Day 7
Coach
More from Devanney Strength
coach-avatar Jordan Devanney

Owner and head coach of Devanney Strength dedicated to providing evidence based practical programming to those looking to become their best. Experience working with athletes across multiple strength disciplines as well as a keen interest in bringing strength and conditioning training to the general population to allow them to live life fully as they age.

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Beginner Hypertrophy Program
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