New

Project Hypertrophy

The GIM Project

Bodybuilding
Coach
Rayce Houser, PT, DPT, CSCS

Do you want to get bigger? Do you want to put on more muscle? Do you want to get stronger? This is for you. It is a 21 week, 4 phase program with the goal of packing on muscle and strength. This program will challenge you both mentally and physically. It is recommended that you are in a caloric surplus during this program to maximize hypertrophy gains.

Choose vengeance.

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Hypertrophy
Increase size and lean muscle mass.
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Strength
Be able to squat, bench press, and lift heavier weights.
Features
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Programming 6 days per week
Daily strength and hypertrophy training that’s accessible and challenging for athletes of at least 4 years of training experience.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
barbells // dumbells // medicine balls
Recommended
kettlebells // miscellaneous machines
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Sample Week
Week 1 of 21-week program
Monday
Chest Focus

A

Incline DB Bench Press

3 x 8

B

Hammer Strength Chest Press

2 x 10

C

Seated Cable Row

2 x 10

D

Seated Machine Chest Fly

2 x 15

E

Machine Rear Delt Fly

2 x 15

F

Hanging Leg Raise Crossovers

2 x 8

Tuesday
Quad Focus

A

Leg Press

3 x 8

B

Single Leg Leg Extension

2 x 12

C

Seated Hamstring Curl

3 x 12

D

Machine Seated Calf Raises

4 x 15

Wednesday
Cardio

A

Cardio

Thursday
Back Focus

A

Weighted Chin Ups

3 x 8

B

Seated Cable Row

2 x 10

C

Hammer Strength Chest Press

2 x 10

D

V-Grip Lat Pulldown

2 x 15

E

Chest Supported Incline DB Lateral Raises

2 x 20

F

Hanging Leg Raise

2 x 10

Friday
Glute/Ham Focus

A

Barbell RDL

3 x 8

B

Seated Single Leg Press

3 x 10

C

Landmine Single Leg Glute Bridge

3 x 12

D

Leg Extension

3 x 15

E

Leg Press Calf Raises

4 x 15

Saturday
Shoulder/Arm Focus

A

Hammer Strength Overhead Press

3 x 10

B

V-Grip Lat Pulldown

2 x 12

C

Incline DB Bench Press

2 x 15

D

DB Shrug

2 x 15

E

DB Incline Bicep Curls

2 x 12

F

Single Arm Cable Overhead Tricep Extension

2 x 12

G

Hanging Leg Raise

3 x 10

Coach
coach-avatar Rayce Houser, PT, DPT, CSCS

I'm a Doctor of Physical Therapy (DPT), certified strength and conditioning specialist (CSCS), and co-founder of The GIM Project. I received my Doctorate from Pacific University in 2021. I also serve as a collegiate strength and conditioning coach for the Pacific University Baseball team. I recently finished my Orthopedic Residency and I am currently working as a sports therapist at True Sports.

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Choose vengeance.

Wake up. Work hard. Eat lots. Sleep plenty. Get huge. Choose vengeance.

Get Project Hypertrophy
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FAQs
Who is this training for?
This program is for individuals who have been training for at least 3-4 years and are familiar with most major lifts/movements.
How long do the workouts take?
Anywhere between ~45-90 minutes depending on what portion of the phase you are in. The workouts will be longer toward the end of the phases.
Project Hypertrophy