THE HYPERTROPHY PROGRAM

JLL coaching

Bodybuilding
Coach
Jacob Lockhart Lister

Engineered for building muscle like you never have before.

Experience what true hypertrophic training feels like and get the best gains of your life.

It took me years to fully understand muscle growth.

8 years of training before I ever really made amazing progress.

Understanding hypertrophy principles and applying them was a game changer for me and I want to share the ideas with you.

$69
Get THE HYPERTROPHY PROGRAM
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Principle driven programming
Learn principles to truly understand what drives your gains.
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True gains
After years of failing to build significant muscle this program and the underlying principles helped me develop measurable and significant gains.
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Not easy, this requires real work.
Getting close to failure regularly and multiple times a week is hard. This program isn't built for people who are afraid of true intensity.
Features
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Programming 5 days per week
4 high quality hypertrophy sessions. Two upper body and two lower body sessions designed to progress you over 12 weeks. Plus a weekly cardio session.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Easy to use and smooth app to track your progress overtime.
Equipment
Required
Barbell // Dumbbell // Machines (Hack squat/leg press/cables)
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Sample Week
Week 1 of 12-week program
Sunday
UPPER SESSION 1

A1

Single arm farmers carry

2 x 7 @ 20

A2

Alternating arnold press

2 x 20 @ 6

B

Paused flat dumbbell bench press

2 x 6

C

Lat pull down neutral grip

2 x 10

D

Incline dumbbell bench press paused

2 x 10

E

Chest supported row

2 x 15

F

Close grip low row

2 x 20

G1

DUMBBELL PREACHER CURL

2 x 20

G2

Dumbbell skull crusher

2 x 20

Monday
Lower session 1

A1

Foam roller hamstring bridge

1 x 30

A2

SOLEUS BRIDGE (BILATERAL)

1 x 30

B

Dumbbell RDL

2 x 6

C

Heel elevated zercher squat

2 x 10

D

SSB split squat

1 x 20

Tuesday
NETFLIX & CARDIO

A

Cardio

Wednesday
Week 1 Day 4

A1

Assault Bike

2 x 20 @ 6

A2

Mini Plank clock

2 x 2

B

Single arm lat pull down

2 x 20

C

Incline dumbbell bench press paused

2 x 6

D

Wide grip low row

2 x 20

E

Seated shoulder press

2 x 20

F

Seated dumbbell lateral raise

1 x 20

G1

Squat preacher bicep curl

2 x 8

G2

Single arm tricep push down

1 x 30

Thursday
Week 1 Day 5

A

QL extensions

2 x 10 @ 7

B

Hack squats

2 x 6

C

Lying hamstring curl

2 x 20

D

Quad extension

2 x 20

Coach
More from JLL coaching
coach-avatar Jacob Lockhart Lister

10 plus years of training experience and a thirst for knowledge on how to make humans better at moving in a variety of ways drives the highest quality theoretical knowledge behind a fun and engaging program.

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Time to work.

Step up and take control of your own training and progress.

Get THE HYPERTROPHY PROGRAM
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