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OTLW90 // Strength & Hypertrophy

OTLW // Outlaw Fitness

Strength & Conditioning
Coach
Coach Dan

OTLW90 is a 90 day (3 month) strength & hypertrophy program designed to support your other sport(s).

This program runs on a 3 day split focusing on, and alternating between, a lower-push-upper-pull on Day One and a hinge-upper-pull on Day 2. While this focus repeats, the movements you will train are varied for each day and will build throughout the cycle. These splits allow the program to be perfectly paired with your main sport either as a separate day or an additional am/pm session. Additionally this cycle is split into 3 phases of with the last week of each phase being a variation on a deload week to ensure the intensity provides a balanced delivery of growth throughout the 3 months.

The program comes complete with a warm-up and is great for athletes of all levels.

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Program Structure
Frequency: 3 days per week, focusing on specific muscle groups each session to allow for adequate recovery and maximal growth stimulation. Intensity: A periodized approach that varies intensity and volume to maximize hypertrophic response and minimize overtraining. Volume: 3-8 sets of 5-8 repetitions, ensuring sufficient time-under-tension and mechanical stress to trigger muscle growth.
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Key Techniques
Tempo Manipulation: Incorporates slow eccentrics and controlled concentrics to enhance muscle fiber recruitment and increase metabolic stress. Compound Movements: Focus on multi-joint exercises (e.g., squats, deadlifts, bench press) for overall strength and mass building. Isolation Exercises: Targeted movements to enhance the development of specific muscle groups and address imbalances.
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Compliments Your Sport
This program is a game-changer for athletes, boosting muscle strength, size, and overall performance. It builds foundational strength and endurance, by focusing on compound movements and core stability. With strategic scheduling, it ensures optimal recovery, readying you for gym and sport-specific activities, enhancing your performance in everything from CrossFit to basketball and cycling.
Features
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Programming 3 days per week
Designed for athletes seeking to maximize muscle hypertrophy and achieve strength improvements through a scientifically backed training methodology.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Free weights
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Sample Week
Week 1 of 12-week program
Monday
W1D1: LOWER PUSH // UPPER PULL

Prep

A

WARMUP // Lower Push Upper Pull

3 mins cardio of choice - then - 3 ROUNDS • 10 x banded pull-aparts • 10 x air squats • 10 x scap activations • 10 x alternating lunge

B

Wide Grip Pull Ups

8 x 8

C

Back Squat

8 x 8

D

Bent Over Row

8 x 8

E

DB Step Up

8 x 8

Conditioning

F

FINISHER 01: Lower Push

3 Sets of DB Squats w/ heels elevated, DB's at sides. • 10 Reps with a count of 5 seconds down, 2 seconds at bottom and 5 seconds up - - - immediately into - - - • MAX 3/4 Reps from the bottom just short of lockout to failure (No tempo, no stopping at the top) Notes: Guys use 35-50 lbs DB's, ladies use 15-25 lbs DB's. Elevate heels high (3'') by standing on a wedge or plates. Record lowest set in # of total reps. Rest 2 minutes between sets.

Conditioning

G

FINISHER 02: Upper Pull

3 Sets of Barbell Curl 21’s • 7x ½ reps from the bottom to half way up • 7x ¾ reps from the bottom • 7 full reps (21 reps in each set) Notes: Rest 90 seconds between sets. Record barbell weight.

Wednesday
W1D2: LOWER HINGE // UPPER PRESS

Prep

A

WARM-UP // Lower Hinge Upper Press

2 ROUNDS WITH LIGHT DUMBBELLS: • 10 dumbbell Romanian deadlifts • 10 bent-over dumbbell rows • 10 dumbbell high pulls • 10 double-arm bicep curls • 10 dumbbell overhead presses

B

Barbell Deadlift

8 x 8

C

Incline Bench Press

8 x 8

D

Good Morning

8 x 8

E

DB Bench Press

8 x 8

FINISHER 03: Lower Hinge

F

• 100 Banded Hamstring Curls - - - (sit on bench with band around ankles, pull heels under hips, light band) • 100 Banded Hip Bridges - - - (band across hip at the bottom of rack, medium band) Notes: Pick a challenging band you can only get for around 25 reps at a time. Take minimal rest and make it burn. Record total time.

FINISHER 04: Upper Press

G

3 Sets • 15 Double Arm Kettlebell Push Press - immediately into - • 100 Foot Double Arm Overhead Carry Notes: Rest 2-minutes of rest between sets, increase weight each set. Sub DB's or barbell.

Friday
W1D3: LOWER PUSH // UPPER PULL

Prep

A

WARM-UP // Dynamic

• 50 feet butt kickers • 50 feet high knees • 4 each leg: forearm to in-step into hamstring stretch • 4 each leg: lunge with twist toward front leg • 50 feet each way: side shuffle down and back • 50 feet each way: karaoke shuffle down and back • 40 feet power skips for height • Four 50-yard sprints, starting at 60% exertion, then increasing to 70%, 80%, and 90%

B

Chin-Up

8 x 8

C

Front Squat

8 x 8

D

Landmine Row

8 x 8

E

Bulgarian Split Squat

8 x 8

FINISHER 5: Lower Push

F

3 Sets of Dumbbell Sumo Squats Drop Sets (1 set equals) • 10 Heavy 3/4 Sumo Squats plus a 15-second hold at parallel on the last rep - - - immediately into - - - • 10 Medium weight reps plus a 15-second hold at parallel on the last rep - - - immediately into - - - • 10 Lightweight reps plus a 15-second hold at parallel on the last rep Notes: Rest 2 minutes in between drop sets. 30 total reps each set. Hold the dumbbell in your hands between you legs while standing on plates or boxes to crack parallel with squat depth. Heaviest weight is hard, but unbroken. Each drop after is roughly 30% or less. Example: 100 lbs into 70 lbs into 50 lbs.

FINISHER 06: Upper Pull

G

3 Sets of Standing Dumbbell Curls with Static Holds • 8 Right Arm Curls (hold opposite arm in full contraction, palms up) - - - directly into - - - • 8 Left Arm Curls (hold opposite arm in full contraction, palms up) - - - directly into - - - • 8 Double Arm Curls (palms up) Notes: 24 reps in each set. Rest 90 seconds between sets. Record DB weight.

Coach
coach-avatar Coach Dan

Focus: Functional Fitness, Functional Strength Certifications: CrossFit L1, Precision Nutrition PN1

FAQs
What equipment do I need?
Like most Strength Training programs out there you'll be pushing and pulling heavy stuff for reps. For this program you will need access to traditional freeweights found in almost all gyms and to ensure full access regardless of your location this program does not require any cables of machines.
How many days a week will I train?
On OTLW90 You will train 3 days a week with 2 day in between each raining day. This allows perfect pairing with you other sport or you can take this as a full rest day for a more traditional bodybuilding split.
Is it easy to swap out an exercise if I need to?
Yes! The app makes it really easy to sub movements and swap as you need to.
How long is each training session.
The OTLW90 Sessions are designed to be between 60 and 70 minutes. If you are short on time on any given day you can skip the "Finishers"
Do I get to keep the program after I have finished it?
Yes. This is a program that you can reuse over and over again if you wish without having to purchase it again once you have finished. This is what makes it such a great deal!
The Proof
verified-athlete-avatar Diana Gold

CrossFit L1 Coach, Crazy Cat Mum

Verified Athlete

"As an experienced coach I loved this programming. It kept me challenged while the Deload Weeks were perfectly timed to avoid overtraining. The "Finishers" gave me a taste of CrossFit that I crave without killing my nervous system and were easy to adapt and accommodate a couple of old injuries."

OTLW90 // Strength & Hypertrophy