Total Athletics Hypertrophy
BP Athletics
Rugby, Football , Soccer, VolleyballElevate Your Game: Our meticulously crafted hypertrophy program is designed to push boundaries and redefine what it means to be an athlete.
Total Athletics Hypertrophy isn't just a program; it's a game-changer that will transform the way you approach your sport and mass.
IT is the best program you could find if you want to put some mass vastly for your sport or your wellbeing
It is a 8 weeks program organized trough 4 blocs of 2 weeks for the upper body part and 3 blocs of 2-3 weeks for lower body parts.
It is a** condensed and intense** program where I put all the methods and knowledge to achieve maximal hypertrophy.
Prep
A
Warm up Upper Body 3.0
2 rounds (+1 you enjoy doing) 1) Kettle hold : 20s ( add weight each sets and day) 2) Band pull Appart : 25reps 3) Slow Between plate Push Up : 3x ( 15s down) 4) Band pull Over : 20 reps
B1
Bench Press BP
5 x 10
B2
Alternate Bent Over DB ROW
5 x 8
C1
Seated Shoulder DB Press BP
5 x 8
C2
Pull-Up BP
5 x MAX
D1
Barbell Upright Row BP
3 x 12
D2
DB Pullover BP
3 x 12
D3
DB Lateral Raise 2s BP
3 x 12
E1
Incline Seated Biceps Curl BP
5 x 12
E2
Incline DB Tricep Press
5 x 12
Lower Body Circuit 1
A
3 rounds : Peterson Step Down Heel elevated : 15 reps ( get a higher step once you're comfortable) SL Deadlift : 10 reps Cossack squat : 6reps each side Back squat technique 3-3-3 ( 3 reps Close stance, 3 rep normal stance, 3 reps Wide stance) add weight also
B
Medball Back Squat BP
12, 10, 8, 6
C
Romanian DL
12, 10, 8, 6
D
Weighted step down
3 x 12
E
Lying Leg Curl
3 x 15
F1
Copenhagen Plank Knee
1 x 3 @ 0:45
F2
Deadbug wMedball squeeze
3 x 10
Circuit
A
2 rounds (+1 you enjoy doing) 1) Judo push ups to toe touch 5-10 2) Hang trap raise 3) Shoulder reach
B1
Push Press Excentric BP
5 x 8
B2
Pull-Up BP
5 x 6
C1
Low Incline DB Bench BP
5 x 10
C2
Bench Row BP
5 x 10
D1
ISO Bewteen Plate push up
3 x 1 @ 15
D2
DB Front Raise
3 x 12
E1
Biceps Curl Rotationn
5 x 12
E2
Lying DB Tricep Press
5 x 12
Lower Body Circuit 1
A
3 rounds : Step Down : 10 reps Inverted Curl : 5 reps with band SL Deadlift : 10 reps Cossack squat : 6reps each side Back squat technique 3-3-3
B
Bulgarian Split Squat BP
12, 10, 8, 6
C
Hip Thrust BP
12, 10, 8, 6
D
DB Toe touch Step up
3 x 8
E
Swiss Ball LegCurl
3 x 10
F1
Goblet Cossack squat BP
3 x 6
F2
Ab roll out with band
3 x 10
A
Machine Chest Fly
3 x 8
B
Lat Pulldown
3 x 12
C
Shoulder Machine Press
3 x 10
D
Seated Row
3 x 10
E1
Double Deadbug
3 x 20
E2
Landmine Anti Rotation BP
3 x 20
Lalli Gaspard
High level athletes I put my experiences and knowledge of Master Degree in the best program for athletes
3kg of muscle mass in 8 weeks Don't miss ou on feeling better and looking better for your sport
Get Total Athletics Hypertrophy
