Winter BULK Hypertrophy
Hammer and Chisel
Bodybuilding, Strength & Conditioning, Functional FitnessWinter is here… and that means one thing: it’s GROWTH season. Time to throw on the hoodie, up the calories, and pack on serious MASS. Starting this program in spring or summer? Perfect. Add slabs of lean muscle before you ever hit the beach.
No matter when you start, this is a laser-focused hypertrophy program built to maximize size, strength, and confidence. As a former NFL strength & conditioning coach now working with bodybuilders, elite strongman athletes, and everyday lifters who want to get undeniably jacked, hypertrophy is my specialty — and this program is where I pour all of that expertise.
Across 9 weeks, you’ll follow a Weekly Undulating Periodization model that rotates high-rep/light-load, moderate-rep/moderate-load, and low-rep/heavy-load sessions. This keeps your body adapting, your mind engaged, and your results accelerating. Every session is intentionally designed to drive measurable muscle gain.
You’ll train on a simple, brutally effective 4-day split: Upper Push/Pull • Lower • Upper Push/Pull • Lower
A commercial gym setup is ideal — machines, cables, dumbbells, and free weights — but every machine-based movement includes an optional home-gym substitution so you’re never limited.
If you’re ready to grow, this is it. More muscle. More strength. More momentum. The rotating rep ranges keep your training fun, your progress consistent, and your gains undeniable.
A
Incline Press (Barbell or Smith Machine)
2 x 15
B
Chest Supported Machine Row
2 x 15
C
Shoulder Press Machine
15, 18
D
Neutral Grip Lat Pulldown
15, 18
E
Chest Press Machine
1 x 20
F
DB Laterals
1 x 20
G
Preacher Curl Machine
20, 25
H
Cable Crossover Rear Delt
1 x 20
A
Seated Calf Raise
3 x 25
B
Prone Leg Curl
15, 20
C
Smith RFE Split Squat
2 x 15
D
Leg Press
15, 20
E
45 Degree Back Extension
15, 20
F
Good Girl Machine
1 x 20
A
T-Bar Row
2 x 15
B
80 Degree Shoulder Press
2 x 15
C
Wide Grip Lat Pulldown
15, 20
D
Weighted Dips
15, 20
E
Seated Tricep Extension Machine
1 x 20
F
Single Arm Cable Lateral Raise
15, 20
G
Pec Fly
20, 25
H
Rear Delt Fly
1 x 20
I
Cable Rope Attachment Hammer Curl
1 x 20
A
Straight Leg Calf Raise
3 x 25
B
Leg Curl
15, 20
C
Narrow Stance Squat Variation
15, 20
D
Single Leg Leg Press
1 x 20
E
Shoulder Elevated Hip Thrust
15, 20
F
Bad Girl Machine
1 x 20
Jon Heck
Your coach. I've spent years spent in the trenches—training, competing, and coaching at the highest level in NFL and Division 1 college football as well as competing in powerlifting, strongman and bodybuilding.
You know what to do. The blueprint is here, the structure is set, and your future physique is waiting. Commit today, dive in, and let the next 9 weeks transform you.
Get Winter BULK Hypertrophy
