Hypertrophy Phase 2

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Welcome to the Hypertrophy Phase 2 Total Body Program! This is one really fun! I hope you enjoy this program. If you need to modify or change something up feel free to do so. If you feel ready to go up in weight then do so but make sure form is good. 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 2

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 2 | Day 1

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

Low Lateral lunge side to side w/landmine

3 x 10

Supinated Lat Pull down

3 x 10

Chest SA Fly

3 x 12

High Bicep Curl

3 x 12

Tricep Push Down Rope

3 x 10

Calf Raise

3 x 10

Med Ball V-Ups

3 x 10

Monday

Hypertrophy Phase 2 | Day 2

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

SL RDL Hand Supported

3 x 10

Chest Supported Row Supinated

3 x 10

Incline Chest Press Machine Alt.

3 x 12

KB Towel Bicep Curl

3 x 12

Banded Tricep Kick Back

3 x 10

Stability Ball Leg Raises

3 x 10

Weighted Sled Pull

3 x 20

Tuesday

Hypertrophy Phase 2 | Day 3

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

Deficit Reverse Lunge

3 x 10

Landmine Bent Over Row

3 x 10

Cable Decline Chest Fly

3 x 12

Low Supinated Bicep Curl Cable or DB

3 x 12

Hallow Hold on Reverse Hyper w/ Med Ball Swipers

3 x 12

Tricep Sup Pull Down

3 x 10

BB Calf Raise

3 x 10

Wednesday

Hypertrophy Phase 2 | Day 4

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

DB Heel Elevated Goblet Squat

3 x 10

Face Pull

3 x 10

DB Alt Chest Press

3 x 12

Alt. Bicep Curl

3 x 12

Weighted Chest Vest Walking Lunges

3 x 12

SA Landmine Hallow Hold

3 x 30

Thursday

Hypertrophy Phase 2 | Day 5

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

SL Leg Extension Toes Inward

3 x 10

Seal Row

3 x 10

BB Chest Press

3 x 12

BB Bicep Curl

3 x 12

The Dani Special Ab

3 x 30

SA Tricep Extension

3 x 10

Friday

Hypertrophy Phase 2 | Day 6

90/90 Hip Opener

1 x 12

All 4's Bench Shoulder External

1 x 12

Air Squat

1 x 12

All 4's Bench Leg/hip External Rotation

1 x 12

Lying Hammie Curl 2 Up 1 Down

3 x 10

Wide Grip Lat Pull Down

3 x 10

SA Chest Press

3 x 12

Plate Underhand Bicep Curl

3 x 12

Hanging Knee Raises

3 x 10

Tricep Banded Push Down

3 x 15

Dead Hang

2 x 30

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.