Hypertrophy Phase 1

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Welcome to the Hypertrophy Program! This one is going to be nasty one. Make sure get fully warmed up. If you feel ready to go up in weight then do so but make sure form is good. I hope you have fun with this one. There are videos to help and guide you. If you have any questions please email me or if you want a customized program also let me know.

$35

Get Hypertrophy Phase 1

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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.

Equipment

Required

Gym

Sample Week

Week 1 of 4-week program

Sunday

Hypertrophy Phase\ Series 1 | Day 1

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Neck Roll and Shoulder Roll

1 x 12

90/90

1 x 12

Lat Pulldown

3 x 15

Duel Rear Delt Fly

3 x 15

Alt. Bicep Curl

3 x 15

Bicep Curl at angle

3 x 15

Echo Bike

4 x 5

Monday

Hypertrophy Phase\ Series 1 | Day 2

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Neck Roll and Shoulder Roll

1 x 12

90/90

1 x 12

DB Chest Press

3 x 15

DB Incline Chest Press

3 x 15

DB Tricep Extension

3 x 15

Banded push down

3 x 15

Weighted Hang Knee Lifts

3 x 12

Half Kneeling Med Ball Push

3 x 6

Plate Side Crunch

3 x 12

Tuesday

Hypertrophy Phase\ Series 1 | Day 3

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Shoulder Roll

1 x 12

90/90

1 x 12

Front Squat

3 x 15

Reverse Lunges

3 x 15

DB Lateral Raise

3 x 15

Shoulder Press

3 x 15

Plank Pull In

3 x 10

Stability Ball Leg Raises

3 x 12

Rower

3 x 200

Wednesday

Hypertrophy Phase\ Series 1 | Day 4

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Neck Roll and Shoulder Roll

1 x 12

90/90

1 x 12

Seated Row Supinated (not close grip)

3 x 15

Chest Supported Row Pronated

3 x 15

Zottman Curls

3 x 15

Incline Curl

3 x 15

Med Ball OH Throw

3 x 10

Med Ball Russian Twist to Wall

3 x 10

Burpee

3 x 5

Thursday

Hypertrophy Phase\ Series 1 | Day 5

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Neck Roll and Shoulder Roll

1 x 12

90/90

1 x 12

Decline Chest Press

3 x 15

Close Grip DB Neutral Chest Press

3 x 15

Tricep SA OH Ext

3 x 15

Tricep Sup Pull Down

3 x 15

Reverse Hyper med ball hold

3 x 30

AB Roller

3 x 10

Friday

Hypertrophy Phase\Series | Day 6

Cat Cow

1 x 12

Band Pull-Apart

1 x 12

Air Squat

1 x 12

Push-Up

1 x 10

Dead Hang

1 x 45

Neck Roll and Shoulder Roll

1 x 12

90/90

1 x 12

DB Lateral Lunge

3 x 15

Leg Extension

3 x 15

Landmine rotational press

3 x 15

DB Shoulder Shrug

3 x 15

Sled Push

3 x 20

SA Hallow Hold

3 x 30

Slam Rope

3 x 10

Coach

More from APH-Powerhouse Training- Owner Dani Fuertes

Dani Fuertes

Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.