Hypertrophy Pyramid Program

Aesthetic Athletes

Bodybuilding, Strength & Conditioning, General Fitness, Functional Training, Personal Training, Women's Training
Coach
Andrew Hyde BSc MSc

This strength & hypertrophy program is for any level of lifter who is looking to build muscle mass, improve body composition (i.e. lose fat) and increase strength.

The purpose of this program is to systematically throw an increasing amount of training volume at you, week by week.

After we hit a peak in volume, we reverse the process, to pyramid back down in volume and begin moving some heavy load.

A range of repetitions helps maximise muscle growth so we can stimulate as many muscle fibres as possible. This means that both heavy loads with lower volumes and lighter loads with higher volumes are important, and this program provides you with a structured way to get both.

Successfully using this program with many 1:1 clients, I have decided to make a version of this program suitable for all, available as an online program.

If you have any questions, feel free to send me a message on Instagram, at @aestheticathletes

But most importantly, enjoy the program!

benefit-image-0
Guaranteed Progressive Overload
The first half of this program ensures an increase in volume, whilst the second half ensures an increase in load, to help you achieve progressive overload every single session, every single week, in different ways to maximise muscle growth.
benefit-image-1
No more guessing on rep ranges
The fact is, using a range of repetitions optimises muscle growth, as this helps target a wide range of muscle fibres. So, instead of wondering how many reps to do or being told do '6-10 per set', this program tells you exactly how many to do on each set of each exercise, every week.
benefit-image-2
Less time, more results
You don't need to spend 2 hours a day, 5-days a week in the gym. With this program, you only need to commit to 4-days a week in the gym, with sessions lasting anywhere between 60 to 80-minutes.
benefit-image-3
Master your technique
The video demo's and coaching cue's provided in this program are there to help you learn movements as easy as possible, without overcomplicating things.
benefit-image-4
Enjoy yourself!
This program isn't designed to be exhaustive, painful or prolonged. It's simple, intense and varied, so it's fun! If you're going to spend 4/7 days a week in the gym, have fun doing it.
Features
feature-icon
Programming 4 days per week
Less time in the gym & better results. Unless you want those extra days in the gym, well they'll be free for extra work 💪
feature-icon
Exercise Video Guidance
Instructional videos with my own coaching cues, built to get the best movement & technique out of you.
feature-icon
Delivered through TrainHeroic
Log your reps completed and loads used within the app.
Equipment
Required
Squat rack, varbell, plates & clips // Dumbbells & bench // Landmine & cable set-ups // Leg Machines
Recommended
Chin-up bar // TRX // Exercise step
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Monday
Lower-body

A

Movement Flow

B

Cyclist Barbell Back Squat

3 x 6

C

Barbell Romanian Deadlift

3 x 6

D

Suitcase Rear Foot Elevated Split Squat

3 x 6

E

Single-leg Barbell Hip-thrust

3 x 6

F1

Roman Chair Side Plank

4 x 6

F2

Aleknas

4 x 10

Tuesday
Upper-body

A

Movement Flow

B

Dumbbell Bench Press

3 x 6

C

Seated Cable Row

3 x 6

D

Half-kneeling Landmine Press

3 x 6

E

One-arm Dumbbell Row

3 x 6

F1

Standing Dumbbell Lateral Raise

3 x 10

F2

Squatted Preacher Curl

3 x 10

Thursday
Lower-body

A

Movement Flow

B

Leg Press

3 x 6

C

Barbell Romanian Deadlift

3 x 6

D

Leg Extension

3 x 6

E

Lying Leg Curl

3 x 6

F

Pull-through

3 x 10

G

Hollow Hold

3 x 00:20

Friday
Upper-body

A

Movement Flow

B

Weighted Press-up

3 x 6

C

Neutral Grip-Chin-up

3 x 6

D

Incline Dumbbell Bench Press

3 x 6

E

TRX Inverted Row

3 x 6

F1

Cable Crossover Reverse Flye

3 x 10

F2

Squatted Preacher Curl

3 x 10

Coach
coach-avatar Andrew Hyde BSc MSc

I'm a Strength & Conditioning Coach who has worked with 100's of private clients, patients in the NHS and numerous elite athletes, providing them with the most effective programming and coaching to build muscle, strength & improve body composition.

closer-image-1
closer-image-2
Fun, efficient & effective

Enjoy the time you spend in the gym, without spending too much time there... and still get the results you want.

Get Hypertrophy Pyramid Program
closer-image-3
FAQs
What if this program is too advanced for me?
The basics done very well, will get you very good results. That's what this program provides. Intensity is relative to what you can do, therefore, it'll work for everyone, as long as your goals are improving body composition, increasing your strength and becoming more competent in the gym.
I'm female & I don't want to build too much muscle, will this do that?
Men & women respond to resistance training differently. This program will get you in shape, improve your body composition & make you feel more confident in the gym. It will certainly not make you bulky. I have provided exercise regressions and progressions for females where I think it's necessary.
Do I have to commit to training on particular days?
Not at all! This program is designed to be completed ideally on a Monday, Tuesday, Thursday & Friday. But, ideal doesn't always happen. As long as you alternate your days (e.g. lowers then uppers) and give your lower or upper-body at least 2-days rest before the next session, that's absolutely fine.
Where do I go with my training after this 8-weeks?
Wherever you want! This program can be repeated. The set & rep scheme of this program can be duplicated with new exercises... or, you can take the new exercises/program structure you've learned and apply them to a whole new program.
Hopefully, there is no other concerns!
I'd hope I have explained everything to answer all your questions about this program. If not, I'm more than happy for you to message me directly via TrainHeroic or Instagram, at @aestheticathletes
The Proof
verified-athlete-avatar Harry

Harry just 3-months apart

Verified Athlete

"I've had small bits of coaching and programming in the past, but Andy has the best knowledge, programming and coaching I've genuinely seen."

verified-athlete-avatar Matt

Matt just 3-months apart

Verified Athlete

"These are the fastest results I've ever had. I've never once been bored whilst in the gym or felt too fatigued leaving the gym."

Hypertrophy Pyramid Program