Hlynur - RealFit

Bodybuilding, General Fitness, Strength & Conditioning, Weightlifting
Coach
Hlynur Örn Hlöðversson

This program is designed for people that want to grow muscle and get stronger.
While doing this program you need to know your way around the gym. (Not for beginners)
Train 4x per week for 15 weeks.
Deload week every five weeks.
First 10 weeks are more focused on Hypertrophy and the last 5 weeks are more focused on Strength.
Every lift should be done with full focus and controlled movements.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Benefits
Boosts your Self-esteem - Get Stronger - Build More Muscle - Feel Better
Features
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Programming 4 days per week
4x per week - 10 weeks of Hypertrophy and 5 weeks of Strength. Deload every five weeks.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Gym
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Sample Week
Week 1 of 15-week program
Sunday
Week 1 Day 1

A

Back Squat

2 x 10

B

Hip Thrust

2 x 12

C

Walking Lunges

2 x 30

D

Leg Extension

2 x 10

E

Calf Raise

2 x 12

F

Stir the Pot

2 x 12

G

Side Plank

2 x 0:40

Monday
Week 1 Day 2

A

Bench Press

2 x 10

B

Lat Pulldown

3 x 12

C

Seated Row

2 x 12

D1

EZ Bar Curl

3 x 12

D2

EZ bar skull crusher

3 x 12

E

Cable Face Pull

3 x 15

F

Back Extension

2 x 12

Wednesday
Week 1 Day 4

A

Deadlift

2 x 8

B

Bulgarian Split Squat

2 x 10

C

Goblet Squat

3 x 10

D

Lying Leg Curl

3 x 12

E

Calf Raise

2 x 12

F

Roman Chair Leg Raises

3 x 12

Thursday
Week 1 Day 5

A

DB Shoulder Press

2 x 12

B

Bent Over Row

2 x 10

C

Pull-Up

D

Incline DB Bench Press

2 x 12

E

DB Lateral Raise

3 x 12

F

Hammer Curl

3 x 12

G

Farmers carry

2 x 30

FAQs
Who is this for?
This is not for beginners. You have to have some experience in the gym.
Hypertrophy & Strength - RealFit