QUAD Factory: HYPERTROPHY Training

The SiX

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

Coach

Ryan Givens

No More Chicken Legs! This 5 day, 8-week program is centered SQUEEZING and ACTIVATING your quads through volume, time under tension, and lifting HEAVY to maximize quad growth and strength. Progressive overloading the muscles each week causes growth, so let's grow!

$20

Get QUAD Factory: HYPERTROPHY Training

GROW YOUR QUADS

With opportunities to lift for volume, time under tension, and HEAVY, your quads will have a ton of muscular damage, causing them to repair and grow bigger. And as they say, thick thighs save lives.

MAXIMIZE RECOVERY

Your muscles can't grow if they aren't stimulated enough AND if they aren't given time to recover from each training session. With 48 hours between usage of muscles, you'll have plenty in the tank to attack each workout.

GET STRONG!

Your strength will skyrocket as you progressively overload your movements throughout the program. And who doesn't want to be strong!

Features

Programming 5 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

BARBELLS // DUMBBELLS // BENCH // BOOTY BANDS // LOOP BANDS

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Band Lateral Walk

2 x 40

Plank Squat

2 x 10

Donkey Kicks

2 x 20

Front Squat

5 x 5

Elevated Goblet Curtsey Lunge

3 x 16

Hack Squat

3 x 10

Prisoner Walking Lunges

3 x 24

Prone Machine Hamstring Curl

3 x 10

Spread Eagle Reverse Hypers

3 x 10

Monday

Week 1 Day 2

Transverse Cable Rotation

3 x 0:20

Transverse Cable Rotation

3 x 0:20

Reverse Crunch

3 x 12

Bench Press

4 x 8

DB Shoulder Press

3 x 12

Bird Dog Low Row

3 x 20

Chin-Up

3 x 10

Treadmill Work

Tuesday

Week 1 Day 3

Seated Band Abduction

2 x 60

Glute Bridge

2 x 20

Heel Elevated Goblet Squat

8, 15, 8, 15, 8, 15, 8, 15

Leg Extension

3 x 30

Step Up Pulse

3 x 24

RDL

3 x 10

KB swings

3 x 12

Deficit Clamshells

3 x 24

Hamstring Curl on Slides

3 x 10

Calf Raise

3 x 20

Wednesday

Week 1 Day 4

Toe touches

3 x 0:20

KB Iso Crunch Bicycle

3 x 0:20

Hollow Hold

3 x 0:20

Half-Kneeling Landmine SA Shoulder Press

4 x 16

Lat Pulldown

3 x 10

Cable Face Pull

3 x 12

Standing Cable Rope Lat Pushdown

3 x 12

SL Bicep Curl

3 x 10

Bench Dips

3 x 15

Treadmill Work

Thursday

Week 1 Day 5

Single Leg Glute Bridge

2 x 20

Standing 45 Degree Band SL Kickback

2 x 30

Band Lateral Walk

2 x 40

Back Squat

12, 8, 4, _

Hip Thrust

3 x 3

RDL

3 x 10

Side Leg Raise

3 x 30

Glute-Ham Raise

3 x 8

45 Degree Glute Hyperextension

3 x 20

Coach

More from The SiX

Ryan Givens

Ryan has 4 years of full time personal training experience, and 7 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.

No More Chicken Legs!

Turn those little french fries into drumsticks! You're one click away!

Get QUAD Factory: HYPERTROPHY Training

FAQs

Who is this for?

Everyone! Anyone looking to grow their glutes is welcome!

What can I expect with this program?

3 day programming focused mainly on quad growth and activation, with 2 additional days of upper body/small cardio. 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.

I am brand new to working out, can I do this program?

YES! Start your weights on the lighter side to keep yourself safe, but you can complete this program!