EXCELSIOR HYPERTROPHY - BEGINNER 2X

Excelsior

Coach
Giuliani osawe destiny

This is a full beginner hypertrophy program divided into 2-days and 5 weeks

This program is based on RIR progression. RIR means "reps in reserve," or how far you are from failure. This is a simple way of making sure you progress each week based on what you're capable of each day you train

Try this program if you have never faced a gym and would love to start taking care of your body for the first time

this program is challenging and it's not meant to put you in any difficulty, so if you don't finish your WOD ( workout of the day ) no problem, important thing is that you follow the instructions

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The Beginning - Benefits of Hypertrophy
1. Aesthetics: If you want to build bigger muscles in certain parts of your body, or promote a certain body composition, this program is for you . 2. Strength: Hypertrophy training can lead to stronger muscles that can lift more weight 3. Less BF % : Training for muscular hypertrophy can lower Body Fat . The more muscle you have, the more calories you will burn, resulting in excess fat loss.
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 2 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A

Leg Press

4 x 12

B1

American KB Swing

3 x 15

B2

Bulgarian Split Squat

3 x 10

C1

Seated Chest Press

3 x 12

C2

Bench Dips

3 x 10

C3

Hand Release Push-Up

3 x 8

D1

DB Military Press

3 x 12

D2

TRX Row

3 x 10

D3

ASSISTED CHIN UP

3 x 8

E

KB Russian Twist

3 x MAX

Conditioning

F

Annie

50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups

Wednesday
Week 1 Day 4

A

Leg Press

4 x 12

B1

American KB Swing

3 x 15

B2

Bulgarian Split Squat

3 x 10

C1

Seated Chest Press

3 x 12

C2

Bench Dips

3 x 10

C3

Hand Release Push-Up

3 x 8

D1

DB Military Press

3 x 12

D2

TRX Row

3 x 10

D3

ASSISTED CHIN UP

3 x 8

E

KB Russian Twist

3 x MAX

Conditioning

F

Annie

50-40-30-20 and 10 rep rounds; for time Double-unders Sit-ups

EXCELSIOR HYPERTROPHY - BEGINNER 2X