EXCELSIOR TOTAL BODY - INTERMEDIATE

Excelsior

Powerlifting, Gymnastics, Football
Coach
DESTINY GIULIANI OSAWE

EXCELSIOR HYPERTROPHY VOL.2

This is the intermediate version of the program: Excelsior hypertrophy .

This version is the same, but with slightly more complicated exercises, which require a little knowledge of gym and lifting.

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Benefits of Doing Hypertrophy Training
1. Aesthetics: If you want to build bigger muscles, or promote a certain body composition, then hypertrophy training may be for you 2. Strength: Hypertrophy training can lead to stronger muscles 3. Lower body fat: Hypertrophy can lower body fat; Research shows that muscles burn more calories, so the more muscle you have, the more calories you will burn, resulting in excess fat loss.
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How to Do Hypertrophy Training
Hypertrophy training focuses on increasing tissue size, which builds muscle mass. You can do hypertrophy training using a barbell and weights, dumbbells, or gym machines, or with bodyweight exercises. Pre-Tips: 1. Split training sessions by muscle groups. 2. Determine your exercise selection 3. Complete three to four sets of exercises 4. Choose a weight according to your 1RM
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Required
GYM
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Sample Week
Week 1 of 4-week program
Sunday
Lower A

A

Back Squat

3 x 8

B

Romanian Deadlift

3 x 8

C

Barbell Split Squat

6 x 12

D

Calf Raise

3 x 8

Monday
Upper A

A1

Bench Press

3 x 6

A2

1-Arm DB Row

6 x 12

B

Incline Bench Press

3 x 10

C

JM Press

3 x 15

D1

EZ Bar Curl

D2

DB Lateral Raise

3 x 15

Wednesday
Lower B

A

Leg Press

3 x 12

B

Walking Lunges

3 x 20

C

Lying Leg Curl

3 x 10

D

Calf Raise

3 x 15

Thursday
Upper B

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

EXCELSIOR TOTAL BODY - INTERMEDIATE