8 week Hypertrophy Program

HalseyPerformance

Coach
Justin Halsey

Welcome! This is a simple muscle-building hypertrophy program. The actual program itself is very simple, there’s nothing you haven’t seen before or anything overly special. It’s just good ole fashion work, no secrets, no shortcuts. But if you follow it as is, you might have a different experience than you have had before.

The program takes into account some simple principles of hypertrophy:

Anywhere from 8-12 reps A minimum of 10 working sets per muscle group/work, a maximum of 30 working sets Intensity ranging from 30%-85% of 1RM with the intent of getting close to failure, 1-3RIR Full ROM exercises, and volume in specific isolation exercises

The program will start with a lower volume, about 10 working sets per muscle group per week, and will increase to about 22-23 working sets during week 8, depending if you follow the program as written and complete all the sets and reps. Even if you don’t, an easy way you can ensure you are still progressively overloading each week is just to keep track of of your volume. Accurately track all your sets, reps, and weights for that day.

Good luck, hypertrophy is simple, but it is a lot of work!

$75
Get 8 week Hypertrophy Program
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Evidence Based Programming
Building muscle is a simple concept, but is not always easy to execute. People know they need to progress, but struggle and get stuck finding ways to progress. This program considers science based principles to ensure you are progressing over the course of the 8 weeks to continue to build muscle over time.
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Build Strength in Foundational Movements
Within this program you will build a high level of movement literacy and skills in foundational movement patterns. One of the easiest ways to build muscle, is using full ROM compound movements, with specific isolated movements. Build a foundation to expand upon in future programs.
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Build Muscle With More Confidence
There is a lot of information out there, but when it comes to hypertrophy, principles are few, but methods are many. Muscle building can be fluid, you don't have to just use heavy weights or advanced exercises. You just need to train close to failure, and progress overtime. You can do that with heavy weights, light weights, basic exercises, or harder exercises. It is adaptable to your level.
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Build a Body You'll Be Proud Of
When you like how you look, you feel good. More muscle mass leads to less body fat, and increased energy levels. You'll gain more confidence, and an improved lifestyle outside of the gym.
Features
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Programming 4 days per week
4 Days of Programming: 2 days of upper body and 2 days of lower body. Optional Mobility included each day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Track all your work and progress through their high quality app.
Equipment
Required
Basic Gym Equipment: Machines, Barbells, Dumbbells, Cables, etc.
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Sample Week
Week 1 of 8-week program
Sunday
Upper Body Day 1

A1

Bench Press

A2

Lat Pulldown

A3

Bent Over DB Row

B1

Seated Shoulder Press Machine

B2

Chest-Supported DB Row

C1

DB Bicep Curls

3 x 15

C2

Tricep Pushdown

3 x 15

D

DB Lateral Raise

3 x 15

Sunday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Monday
Lower Body Day 2

A1

Hack Squat

A2

Prone Machine Hamstring Curl

B1

RDL

B2

Leg Extension

B3

Seated Calf Raise

3 x 15

Monday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Tuesday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Tuesday
Bike Flush Ride

A

Assault Bike

1 x 5:00

Tuesday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Wednesday
Upper Body Day 2

A

Shoulder Press

B

Seated Row

C

Single Arm Lat Pulldown

D

Seated Chest Press

E

Chin-Up

2 x 8

F1

DB Bicep Curls

3 x 15

F2

Tricep Pushdown

3 x 15

G

DB Lateral Raise

3 x 15

Wednesday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Thursday
Lower Body Day 2

A1

RDL

A2

Leg Extension

B1

Hack Squat

B2

Prone Machine Hamstring Curl

B3

Seated Calf Raise

3 x 15

Thursday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Friday
Week 1 Day 6

A

Walk

1 x 30:00

Friday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Saturday
Week 1 Day 7

A

Walk

1 x 30:00

Saturday
Daily Mobility

A1

Prone Scorpion

2 x 10

A2

Pike Pushup

2 x 10

A3

T-Spine Reach

2 x 10

A4

Bird Dog

2 x 5 @ 0:03

A5

Supine Leg Swing

2 x 10

A6

Hamstring Floss

2 x 10

A7

Half-kneeling Adductor Rock

2 x 5

A8

Half-Keeling Hip CARS

2 x 5

A9

Lateral Lunge in Place

1 x 10

A10

Hip Airplane

1 x 5

Coach
More from HalseyPerformance
coach-avatar Justin Halsey

I’ve been in the performance and fitness space for the last 8 years helping others achieve the results they didn't know they could get. I help high level athletes across many different levels and sports get results, extend their career, and accomplish great things within their space. I also help adults and driven individuals push the boundaries of their limits so they can do more and be better.

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Make Building Muscle Easy

No more random workouts or guessing your progressions. Everything you need to make the progress and get the results you want is all right here, but the program is only half the battle. To maximize your gains, get adequate protein (1g/lb of BW), 6-8 hours o

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FAQs
How many days per week and how long are the sessions?
The program consists of a 4-day split, with 2 upper body days and 2 lower body days. Sessions will get longer in duration as the program goes, but you can expect anywhere from 40min-70min per workout.
Who is this program for?
Anyone! Whether you are a beginner, intermediate, or advanced in the weight room, this program is designed to be fluid and flexible. Exercise options can be swapped out to meet your skill level on exercises. Load and volume can be modified based on individual needs and experience.

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