SED Coaching Co
WeightliftingThe 8-Week Hypertrophy and Endurance Lifting Program is designed to enhance muscle growth and improve muscular endurance through a strategic blend of high-rep training and moderate weights. This program is ideal for lifters aiming to increase muscle size while building stamina and resistance to fatigue. By combining hypertrophy-focused exercises with endurance training, this program ensures well-rounded development and sustained muscle performance.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll
1 x 3:00
A2
Banded Glute Bridge
1 x 15
A3
Clamshell
2 x 20
A4
Quad Pull to Reverse Lunge
2 x 10
B1
Eccentric Back Squat
6 x 6
B2
90/90 Hold (Core)
4 x 60
C1
Single Leg RDL
3 x 20
C2
Barbell Goodmornings
3 x 10
D1
Elevated Glute Bridge
3 x 15
D2
Dumbbell Curtsy Lunge (Elevated)
3 x 20
A1
Band Pull-Apart
2 x 15
A2
Scap Push-Up
1 x 15
A3
Side Lying T-SPine Opener
2 x 10
A4
Banded Internal and External Rotation
2 x 20
B1
Barbell Bench Press
10, 8, 8, 8, 8, 8
B2
High Plank
4 x 60
C1
Lat Pulldown
4 x 12
C2
Banded KB Carry (Front)
3 x 40
D1
Inverted Row
4 x 12
D2
Pull-Up
3 x 6
A1
90/90 Hip Lift-off
2 x 10
A2
Med Ball Squeeze Wall Bridges
1 x 10
A3
Spider-Man Stretch
2 x 10
A4
Overhead Squat w/ PVC
1 x 10
B1
Barbell Deadlift
4 x 8
B2
Med Ball Slam
3 x 10
C1
Kettlebell Front Rack Lunges
4 x 20
C2
Push Ups
3 x 15
D1
Weighted Dumbbell Squat Jump
3 x 12
D2
Walking Overhead Dumbbell Carry
3 x 40
