Sports Performance School
Multi-sport
For Athletes looking to increase muscle mass and overall size, a targeted weight training program focused on hypertrophy and strength gains is essential. This mass gain program is designed to help athletes pack on lean muscle mass while still maintaining agility and athleticism on the field. By emphasizing progressive overload, compound movements. This program aims to maximize muscle growth and athletic performance.
5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 8 @ 70, _ , _ %
B
Romanian Deadlift
3 x 8 @ 70, _ , _ %
C
Barbell Split Squat
6 x 12
D
Calf Raise
3 x 8
A1
Bench Press
3 x 6 @ 75, _ , _ %
A2
1-Arm DB Row
6 x 12
B
Incline Bench Press
3 x 10 @ 65, _ , _ %
C
JM Press
3 x 15
D1
EZ Bar Curl
D2
DB Lateral Raise
3 x 15
A
Leg Press
3 x 12 @ 65, _ , _ %
B
Walking Lunges
3 x 20
C
Lying Leg Curl
3 x 10
D
Calf Raise
3 x 15
A
DB Bench Press
3 x 12
B
Lat Pulldown
3 x 12
C
Dip
3 x 12
D1
Weighted Paused Pushup
3 x MAX
D2
DB Bicep Curls
3 x 8
A1
DB Fly
3 x 15
A2
Single Leg Hip Thrust
6 x 15
A3
Barbell Upright Row
3 x 12
B1
Tricep Pushdown
3 x 15
B2
Hammer Curl
3 x 15
C
Glute-Ham Raise
