Athletic Hypertrophy Program
Kovács Martin
Build Muscle. Stay Explosive.
Most hypertrophy programs make you slower. More weight, less pop, less speed on the field or court. The Athletic Hypertrophy Program is built differently. It's an 8-week program designed specifically for athletes who want to add real muscle and get genuinely stronger — without sacrificing the speed, power, and reactive qualities that make them athletes in the first place.
WHO THIS IS FOR You're an athlete (amateur, semi-pro, or a former competitor still training seriously) who wants to build real, usable muscle, get stronger on the big lifts, and keep — or even sharpen — your acceleration, top speed, and change of direction. If your only goal is size at any cost, this isn't for you. If you want size AND to stay explosive, this is built exactly for that.
HOW IT WORKS: HIGH-LOW STRUCTURE Every week alternates between two different day types. High Days train speed, acceleration, change of direction, reactive jumps, and heavy compound strength together — this is where your athletic qualities get maintained and sharpened alongside real hypertrophy work. Low Days focus on tendon health, joint control, and movement quality — yielding isometrics and controlled-range work that most programs skip. This is what lets you handle heavier training without breaking down.
WHAT'S INSIDE 8 full weeks, including a built-in deload week to stay fresh for the final push Progressive wave loading on main lifts for real strength gains Speed and change-of-direction work every week Reactive power and plyometrics — hurdle jumps, broad jumps, medicine ball throws Structured hypertrophy blocks with proven rep-range progressions Clear weekly progression logic, no guesswork A final testing week to chase new PRs on lifts, sprints, and jumps
BUILT ON REAL METHODOLOGY PIMA (isometric activation) work to prime force output at key joint positions, wave loading for progressive strength, Set-Rep-Best-Method loading for precise intensity control, yielding isometrics for tendon resilience, and a genuinely periodized 8-week structure.
A
Plyos, COD, Sprints Warmup 1
1 x 10:00
B1
Acceleration Position Soleus PIMA
3 x 4 @ 4
B2
Plyometric Bounds
3 x 1 @ 20
C
3 Steps Acceleration
3 x 1
D
L drill
3 x 2 @ 10
E
Seated Broad Jump To Box
1 x 6-8
F
BB Back Squat
7, 5, 3, 7, 5, 3
G1
Neutral Grip Chin Up
3 x 7-8
G2
BB RDL
2 x 8-10
A1
Banded Straight Leg Calf Raise Iso
2 x 30
A2
Iso Hamstring Bridge
2 x 30
A3
Duck Walk
2 x 30
A4
Copenhagen Plank
2 x 30
A5
Lateral Wall Push Overcoming ISO
2 x 4 @ 5
B
Banded Ankle Dorsiflexion Mobilization
2 x 20
A
General Speed Warm up
1 x 10:00
B1
8 Vector Extensive Bounds
2 x 1
B2
8 Vector Extensive Jumps
2 x 1
C
Tempo Run
1 x 10 @ 60
D
Drop Catch BB Bench Press
3 x 5
E1
BB Pin Bench Press
6 x 5
E2
Alternating Chest Supported Incline DB Row
6 x 5-6
F1
Standing Alternating Arnold DB Press
2 x 8-10
F2
Bent Over Cable Rotations
2 x 10-12
A1
Bar Hanging
2 x 60
A2
Deep Push Up Iso Hold
2 x 60
B1
Zottman Curl
10, 8, 6, 20
B2
Single Arm Cable Tricep Extension
4 x 10-12
B3
Cable Lateral Raise
3 x 8-10
C
Active Pigeon W/ Cable
3 x 10
D
Assault Bike
1 x 20:00
A
Acceleration Warm up
1 x 8:00
B
Buildups
1 x 2 @ 25
C1
Flying 10 (10m Lead-in)
3 x 20
C2
Accel-Float
2 x 30
D1
Knee PIMA
3 x 4 @ 5
D2
NCM Hurdle Jump
3 x 5
E
BB Reverse Lunge
5 x 4
F1
Single Arm DB Z-Press
2 x 6-8
F2
Standing Machine Calf Raise
2 x 12-15
A1
Wall supported Handstand
2 x 30
A2
Dip/Reverse Shrug ISO
2 x 45
A3
Drop Catch Inverted row
2 x 15
A4
Push up pogo
2 x 20
B1
Strict Press
6 x 5
B2
Chin up
6 x 5
C1
Neutral Grip DB Bench Press
2 x 12-15
C2
Single Arm Landmine Row
2 x 12-15
D
Assault Bike
1, 8 @ 5:00, 2:00
KOVÁCS MARTIN
S&C coach and founder of KM Performance. Two-time MSc in Sport Performance Analysis and Sports Science. I coach amateur, semi-pro, and former athletes, blending structured periodization with speed, power, and reactive training — built to make you stronger and more explosive at the same time, not one at the cost of the other.
Most hypertrophy programs make you choose between size and speed. This one doesn't. 8 weeks to real muscle, real strength, and the athleticism to prove it still matters.
Get Athletic Hypertrophy Program
Dancsecs András
Professional Basketball Player
Verified Athlete"I put on almost 8 kg over this program and never felt slower on the court, if anything my first step got quicker. It's the first time I've bulked up without dreading how I'd move. Genuinely changed how I think about off-season training."
