Strength and Hypertrophy Basics

Driven - Fitness and Mobility

Bodybuilding, Strength & Conditioning, Weightlifting, General Fitness
Coach
Bill Goodwin

The Strength and Hypertrophy Basics program was built for those looking to transition from some basic weightlifting workouts to a structured plan that will build on the fundamentals for some serious strength and muscle gains. This program is also a great "back to the basics" program for those that have been lifting seriously for a while but need to refocus or restart their domination in the gym. What makes this program standout from all of the others? We include a FREE mobility session with each day of the program. You won't find this with any other programs at this price! Although it is recommended to use this at the beginning of your training session (especially those lifting early in the day), you can still train mobility whenever it works for you. With this, you get access to video demonstrations for each mobilization and exercise selected for this program. What are you waiting for? Let's get to it!

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Mobility First
Each workout includes an associated mobility routine to get you primed for an intense workout
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Muscular Endurance
Programmed to improve muscular endurance, so you have the stamina when it comes time for the hard strength days.
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Strength
This is a periodized training program that incorporates the fundamental strength lifts throughout, and puts you on solid footing to hit your strongest lifts every four weeks.
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Hypertrophy - Muscle Growth
Not only will you be continuously improving your endurance and strength, but this program also hits right at the heart of the bodybuilder with hypertrophy work built right in. After 12 weeks of hard work, you are certain to pack on some muscle.
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Confidence and Motivation
If nothing else, this program will give you the core from which to continue in your fitness journey to becoming better, stronger, and healthier.
Features
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Programming 6 days per week
Daily mobility, strength, and conditioning work that’s accessible and challenging for athletes of all skill levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Carrying notebooks and using excel spreadsheets are so 2000! Easy access to your programs and training logs are right at your fingertips.
Equipment
Required
Barbell // Dumbbells // Cable Machines
Recommended
Strength Bands // Foam Roller
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Sample Week
Week 1 of 12-week program
Sunday
Endurance Leg Day

A

Squat Jump

3 x 8

B

Barbell Hip Thrust

4 x 15

C

Back Squat

3 x 20

D

Calf Raise

3 x 20

E

Deadlift

3 x 20

F

Walking Lunges

3 x 20

G

Goblet Squat

3 x 20

Sunday
A - Leg Day Mobility

A

Squat Opener to Hamstring Stretch

1 x 15

B

Seated 90/90 Hip Opener

1 x 2:00

C

Side Plank with Banded Clamshell (Dynamic)

2 x 10

D

Copenhagens

2 x 6

E

Couch Stretch (Hip Flexors)

2 x 1:00

F

WORLD'S GREATEST STRETCH

2 x 1:00

G

Mcgill hip airplane

2 x 5

Monday
A - Push Day Mobility

A

Supine Shoulder IR

2 x 1:00

B

Seated External Rotation

2 x 1:00

C

Band Pull-Apart

1 x 20

D

Sots Press

1 x 20

E

Prone Y Liftoffs

1 x 20

F

Doorframe Lat Stretch

2 x 1:00

Monday
Endurance Push Day

A

Plyometric Push-ups

2 x 20

B

Bench Press

3 x 20

C

DB Fly

3 x 20

D

Seated Military Press

3 x 20

E

Tricep Rope Pulldowns

3 x 20

F

DB Lateral Raise

3 x 20

Tuesday
A - Pull Day Mobility

A

Supine Shoulder IR

2 x 1:00

B

Broomstick Shoulder ER

2 x 1:00

C

Hanging Scapular Retraction

2 x 0:30

D

Band Assisted Lat Stretch

2 x 1:00

E

Band Assisted Chest Bicep Stretch

2 x 1:00

F

Prone Y Liftoffs

2 x 10

G

PVC Strict Muscle Snatch Drill

Tuesday
Endurance Pull Day

A

SkiErg

2 x 0:30

B

Barbell Row

3 x 20

C

Pull-Up

3 x 12

D

Barbell Upright Row

3 x 20

E

Band Face Pull

3 x 20

F

Seated Incline DB Curls

3 x 20

G

GHD Hip Extension

3 x 20

Wednesday
A - Cardio Prep Mobility

A

Band Push Pancake

2 x 10

B

Band Pull Pancake

2 x 0:30

C

Prone Scorpion

3 x 10

D

Samson stretch

2 x 1:00

E

Cobra to Down Dog

2 x 8

F

Couch Stretch (Hip Flexors)

2 x 1:00

G1

Calf Stretch

2 x 1:00

G2

Tibia Raises

3 x 10

Wednesday
Endurance Cardio

A

Cardio

1 x 40:00

Thursday
Upper Body Endurance

A1

DB Fly

3 x 20

A2

Straight Arm Pulldown

3 x 20

B1

Preacher Curl

3 x 15

B2

Tricep Rope Pulldowns

3 x 15

C

DB Lateral Raise

4 x 20

D

Hanging Knee Raise

3 x 15

E

Sit-up

3 x 15

F

Lying Trunk Twist

3 x 15

G

Cable Crunch

3 x 20

Thursday
A - Pull Day Mobility

A

Supine Shoulder IR

2 x 1:00

B

Broomstick Shoulder ER

2 x 1:00

C

Hanging Scapular Retraction

2 x 0:30

D

Band Assisted Lat Stretch

2 x 1:00

E

Band Assisted Chest Bicep Stretch

2 x 1:00

F

Prone Y Liftoffs

2 x 10

G

PVC Strict Muscle Snatch Drill

2 x 8

Friday
Lower Body Endurance

A

Hip Thrust - Bodyweight

3 x 20

B

Front Squat

3 x 15

C

Leg Extension

3 x 20

D

Single Leg RDL

3 x 15

E

GHD Hip Extension

3 x 15

F

Lying Leg Curl

3 x 20

G

Calf Raise Series

3 x 15

Friday
A - Leg Day Mobility

A

Squat Opener to Hamstring Stretch

1 x 15

B

Seated 90/90 Hip Opener

1 x 2:00

C

Side Plank with Banded Clamshell (Dynamic)

2 x 10

D

Copenhagens

2 x 6

E

Couch Stretch (Hip Flexors)

2 x 1:00

F

WORLD'S GREATEST STRETCH

2 x 1:00

G

Mcgill hip airplane

2 x 5

Coach
coach-avatar Bill Goodwin

I'm a former high school athlete and Marine, NASM certified Personal Trainer, and certified in the Barbell Rehab Method. My focus is improving my clients' strength, mobility, and overall wellness.

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Brilliance at the Basics

If you want a solid foundation for bodybuilding or just need to formalize your training routine, then this is the program for you. Built to make you well rounded and give you the fundamentals to continue your fitness journey.

Get Strength and Hypertrophy Basics
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FAQs
Who should use this program?
Built from a foundational framework, this program was designed for the gym goer looking to formalize their training program or transitioning from the basic gym workout to a more formal bodybuilding focused workout. This also works for anyone looking to get toned or pack on some muscle.
Do I need to have access to equipment?
Although with a little knowledge you could adapt most movements to a non-equipment workout, access to commercial style gym equipment is highly recommended to see the most value from this program. The mobility aspects of the program can mostly be completed without equipment.
How many days per week is this program? Can I switch workout days?
6 days per week are programmed with one of those days being a mobility and cardio day. Since the days are assigned with purpose especially regarding recovery, it is not recommended to rearrange the order of the workout each week.
Strength and Hypertrophy Basics