Hypertrophy/Endurance 7x/wk
Zachary Keith - Fitness Simplified
General FitnessLet's face it.
Building muscle is hard.
Building endurance is hard.
Doing both at the same time is even harder.
Understanding how to draw up a program that builds you up in this way is a skill most don't truly understand.
It's a skill I've worked tirelessly to learn, and I like to think I've gotten pretty damn good at it.
It's my full belief that if you miss out on one, whether it's strength or endurance, you are doing yourself a massive disservice.
If you miss out on one, then you aren't living up to all that you should be.
There are lessons to be learned from both strength training and endurance training.
When you have both, you feel your best.
When you have both, you look your best.
When you have both, you perform your best.
Don't shortcut yourself.
When you join the program, you'll get a FREE copy of my Body Composition Blueprint. Just because I want you to have all the answers at your finger tips.
A
Stationary Bike Cycling
1 x 5:00 @ 5
B
Zone 2 Running
1 x 5:00
Conditioning
C
Conditioning Circuit 1
3 ROUNDS THIS WEEK Set a stop watch on your phone or watch and place it somewhere you can easily see it. Perform a suitcase carry march for 0:30 in your left hand. Immediately after, perform a suitcase carry march in your right hand for 0:30. Then, immediately after, perform 0:30 of up downs. 1 round will take you 1:30 to complete. Repeat this for the prescribed number of rounds.
A1
Pull Up
@ 6, 8
A2
Dips
@ 6, 8
B1
Incline Dumbbell Bench Press
2 x 10 @ 6, 8
B2
Bench Supported Rows
2 x 12 @ 6, 8
C1
Dumbbell Side Raise
2 x 15 @ 6, 8
C2
Rear Deltoid Rows
2 x 12 @ 6, 8
A
Stationary Bike Cycling
1 x 20:00 @ 5
A
Heel Elevated Back Squat
2 x 6 @ 6, 8
B
Machine Hip Thrust
2 x 8 @ 6, 8
C
Seated Leg Curl
2 x 10 @ 6, 8
D
Leg Press Calf Raise
2 x 15 @ 6, 8
A
Stationary Bike Cycling
1 x 5:00 @ 5
B
Zone 2 Running
1 x 5:00
Conditioning
C
Conditioning Circuit 2
5 ROUNDS THIS WEEK Set a stop watch on your phone or watch and place it somewhere you can easily see it. Perform the DB snatches for 0:30. Make sure you are alternating arms as you go. Then, immediately perform a bout of russian twists for 0:30. Alternate back and forth with no rest. Repeat this for the prescribed number of rounds.
A1
Wide Grip Cable Rows
2 x 8 @ 6, 8
A2
Flat DB Bench Press
2 x 8 @ 6, 8
B1
Close Grip Pulldowns
2 x 8 @ 6, 8
B2
Dumbbell Shoulder Press
2 x 8 @ 6, 8
C1
Overhead Triceps Extension
2 x 12 @ 6, 8
C2
Incline Curls
2 x 8 @ 6, 8
A
DB Walking Lunges
2 x 20 @ 6, 8
B
DB Romanian Deadlift
2 x 8 @ 6, 8
C
Machine Leg Extension
2 x 12 @ 6, 8
D
Seated Calf Raise
2 x 12 @ 6, 8
Zachary Keith
Hey, I'm Zach. I studied exercise physiology at Florida State and am a Certified Strength & Conditioning Specialist (CSCS). Now, I own & operate Fitness Simplified, LLC. I truly believe improving your fitness is the most impactful goals you can achieve, and I'd be honored to help you do so.
