HOTGIRL Hypertrophy

The SiX

Coach
Ryan Givens

Where Women turn into Baddies! This muscle building program is focused on GLUTE, QUAD, HAMSTRING, and BACK GROWTH through volume, time under tension, and lifting HEAVY. Utilizing a linear progressive overload system causes muscle growth. So let's grow!

$30
Get HOTGIRL Hypertrophy
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GLUTE/QUAD/HAMSTRING/BACK Development
With opportunities to lift for volume, time under tension, and HEAVY, your muscles will have a ton of opportunities for muscular damage, causing it to repair and grow bigger. And bigger is definitely better.
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GET STRONG
This two tiered program will not only grow your muscles, but also skyrocket your overall strength, while enhancing your curves.
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MAXIMIZE RECOVERY
In order to grow, muscle needs a balance of work and rest through the week. 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.
Features
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Programming 5 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 // DUMBBELLS // PLATE SLIDERS // MINI BANDS // GLUTE BANDS
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Monster Walks

2 x 4

A2

Fire Hydrant

2 x 20

A3

Seated Good Mornings

2 x 10

B

Hip Thrust Band Around Knees

3 x 8

C

Hip Thrust Triple Pulse

2 x 10

D

FFE Jefferson Split Squat

3 x 20

E

RDL

3 x 8

F

Prone Machine Hamstring Curl

3 x 12

G

Seated Abduction Machine

3 x 15

H

Treadmill Work

3 x 8:00

Monday
Week 1 Day 2

A1

DB Crunch

3 x 15

A2

Scissor Kicks

3 x 12

A3

Plank

3 x 0:20

B

Lat Pulldown

4 x 8

C1

Hammer Row

3 x 10

C2

Single Leg Shoulder Press

3 x 20

D

KB Gorilla Row

3 x 8

E1

Bosu Kneeling DB Raise

3 x 16

E2

Plank Up Downs

3 x 10

F1

Tricep Pushdown

3 x 10

F2

DB Bicep Curls

3 x 12

G

Treadmill Work

1 x 4

Tuesday
Week 1 Day 3

A1

Kneeling Hip Flexor/Quad Stretch

2 x 0:15

A2

Fire Hydrant

2 x 20

A3

Glute Bridge

2 x 10

B

Leg Press

3 x 6

C

DB Step Up

3 x 16

D

Leg Extension

3 x 12

E

Kickstand SA RDL

3 x 20

F

Hamstring Curl on Slides

3 x 10

G

Standing DB Calf Raise

3 x 12

Thursday
Week 1 Day 5

A1

Monster Walks

2 x 4

A2

Seated Band Abduction

2 x 20

A3

Seated Good Mornings

2 x 10

B

Hip Thrust

4 x 8

C

Back Squat

3 x 8

D

SL Step Down

3 x 20

E

RDL

3 x 8

F

Foam Roller Hamstring Walkout

3 x 3

G

Band Lateral Walk

3 x 30

H

Depth Calf Raise

3 x 12

I

Treadmill Work

2:00, 0:30, 1:30, 0:30, 1:00, 0:30, 0:30 @ 4, 1, 5, 1, 6, 1, 1

Friday
Week 1 Day 6

A1

90 Degree Crunch

3 x 15

A2

Swiss Ball Pike

3 x 10

A3

Elevated Swiss Ball Plank

3 x 0:20

B

Band Assisted Pull Up

C

1-Arm DB Row

3 x 20

D

Machine Rear Delt Flys

3 x 12

E

Explosive Sled Row

4 x 10

F

Pike To Push Up

3 x 10

G

Skull Crusher

3 x 12

H1

Bench Dips

3 x 10

H2

Band Bicep Curl

3 x 20

I

Treadmill Work

8 x 0:30

Coach
More from The SiX
coach-avatar Ryan Givens

Originally a successful college football coach, Ryan bring his passion for athletics and fitness expertise to help others exceed expectations on the day in and day out.

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Muscle is SEXY!

Where Baddies are made! Click the button if you want to CRUSH the summer!

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The Proof
verified-athlete-avatar Irene Au-Young

Lower Body Development

Verified Athlete

"I can actually see the difference, and I'm really happy with it!"

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