The HYPERTROPHY Plan

The SiX

Weightlifting, General Fitness, Functional Fitness, Bodybuilding, Custom Programming, Strength & Conditioning, Personal Training

Coach

Ryan Givens

This progressively overloaded program is designed for those who completed "The MASTER Plan - (STRENGTH)" program OR anybody with previous barbell experience! This program focuses primarily on BUILDING MUSCLE SIZE through key compound movements. Detailed weight percentages, rest time, and range of motion will have your muscles growing like never before! LET'S GROW!

$20

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MUSCULAR HYPERTROPHY

This program is designed to entice muscle damage and regeneration into larger muscles! Focusing on muscle activation and range of motion is the name of the game when it comes to muscle growth.

MUSCULAR RECOVERY

Your body needs REST in order to make gains! This 3 day program maximizes your efforts through total body workouts, but allows your body to respond by giving you the appropriate break you need in order to gain strength and endurance.

CONFIDENCE BOOST

Muscles look good with or without clothes! You have to work for it, but you are going to feel and look GOOD!!!

Features

Programming 4 days per week

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

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 coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

BARBELL // CABLE MACHINE // BENCH // DUMBBELLS

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Incline Bench Press

4 x 8

DB Shoulder Press

3 x 10

Lat Pulldown

3 x 10

Landmine Low Row

3 x 10

Skull Crushers

3 x 10

Incline Bicep Curl

3 x 8

Monday

Week 1 Day 2

Front Squat

4 x 8

Bulgarian Split Squat

3 x 16

Leg Extension

6 x 10

RDL

3 x 8

KB Gorilla Row

3 x 16

Chin-Up

3 x 10

Wednesday

Week 1 Day 4

Incline Bench Press

12, 8, 4, _

DB Arnold Press

4 x 10

Standing Cable Rope Lat Pushdown

3 x 12

DB Lateral Raise

3 x 10

DB Hammer to Wide Bicep Curl

3 x 10

Dip

3 x 10

Thursday

Week 1 Day 5

Back Squat

12, 8, 4, _

Explosive Trap Bar Shrugs

3 x 8

Prone Machine Hamstring Curl

3 x 10

Supinated Grip Barbell Row

3 x 10

Neutral Grip Lat Pulldown

3 x 10

Coach

More from The SiX

Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

SLOW COOKED FOR BEST RESULTS

Enhance your muscles, elevate your game. One click away from bigger, better muscles!!

Get The HYPERTROPHY Plan

FAQs

Who is this for?

Everyone! Anyone looking to gain muscle is welcome!

What can I expect with this program?

3 day, total body programming focused on gaining strength and power. Each week progressively adds weight per movement so you are able to train your body and muscles to grow, opposed to just getting a burn.

Can this program help me lose weight?

YES! Muscle growth and gains help entice fat loss, which aids in weight loss! Gain muscle to lose weight and stay slim!