Total Athletics Hypertrophy

BP Athletics

Rugby, Football , Soccer, Volleyball
Coach
Lalli Gaspard

Elevate 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.

benefit-image-0
Get Bigger
As simple as it is. More muscle for more performance. Build your armour. Time to buy new clothes..
benefit-image-1
Get Stronger
Bigger weight on the bar. Expect to explode your PR on every big movement while getting bigger. WIN WIN As we aim for field performance we're hitting the strength way of hypertrophy.
benefit-image-2
Feel confident
Looking Bigger, Looking Better and Feeling better Getting the athletics physic you always looked out for will make you more confident and help you focus on your performance
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, going longer, all through an app.
Equipment
Required
Barbell // Dumbell // TrapBar // Plate
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
UP1 B1 W1

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

Monday
LW1 B1 W1

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

Wednesday
UP2 B1 W1

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

Thursday
LW2 B1 W1

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

Friday
B1 EXTRA UPPER

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

Coach
coach-avatar Lalli Gaspard

High level athletes I put my experiences and knowledge of Master Degree in the best program for athletes

closer-image-1
closer-image-2
Total Hypertrophy

3kg of muscle mass in 8 weeks Don't miss ou on feeling better and looking better for your sport

Get Total Athletics Hypertrophy
closer-image-3
Total Athletics Hypertrophy