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Hypertrophy for Athletes (High/Low)

UNIT Training

Coach
Coach Blaine McConnell

Train Hard. Recover Smart. Repeat.

The High/Low system: built for the person who still wants to push, without paying for it all week.

High days are where you push: sprints, jumps, and heavy lifts, done fresh so every rep counts. Low days keep you moving with conditioning, mobility, and light work that builds you up without wearing you down.

What that means for you:

Build muscle that moves. You hit your hardest lifting and sprint sessions fresh, so every set drives growth, and the speed and power work keeps that size athletic. More quality volume. Recovered muscles handle more hard sets. More quality volume means more growth. Fewer tweaks and pulls. No max-effort sprinting or heavy sets on beat-up legs. No burnout. Fatigue never piles up, so you can stay consistent for months, and consistency is what builds size. Fits your life. Fewer truly hard days, more muscle from each one.

Stop grinding. Start building athletic muscle.

$199
Get Hypertrophy for Athletes (High/Low)
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Every Hard Session Counts
You show up to High Days fresh, so you can hit real intensity: faster sprints, bigger jumps, heavier lifts.
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Fatigue Doesn’t Pile Up.
Grouping the stressful work together and separating it with easier Low Days keeps you from slowly grinding yourself down across the week.
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Long Term Consistency.
Because you’re not constantly beat up, you can keep training for the full 3 months without forced breaks, and consistency is what drives results.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Speed, Strength and Hypertropy work programmed in a High/Low weekly training cycle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Plates // Space For Sprints // DB
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Sample Week
Week 1 of 12-week program
Sunday
Cycle 2 - Max Velocity + Full Body

A1

Heavy Sled Walk

3 x 10

A2

Progressive Build Up

3 x 30 @ 70, 80, 90 %

B

Med Ball Tempo Run

3 x 40

C

BB Hip Thrust

3 x 15-20

D

Leg Extension

3 x 15-20

E

Machine Row

3 x 15-20

F

DB Muscle Snatch

3 x 15-20

Monday
Cycle 2 - Cardio

A

Option A - Tempo Runs

10 x 60 @ 70 %

B

Option B - Zone 2

3 x 30:00

C

Med Ball Circuit (See Notes)

D1

Copenhagen Side Plank

3 x 30

D2

Band Lateral Walk

3 x 15

Tuesday
Cycyle 2 - Long Acceleration + Full Body

A1

Heavy Sled Walk

3 x 10

A2

Skips for Distance

3 x 30

B

40m Sub Max Sprint

3 x 40

C

Light Resisted Accel

3 x 20 @ 30 %

D

High Hang Power Clean

4 x 3 @ 50 %

E

DB Incline Bench Press

3 x 15-20

F

DB Shoulder Press

3 x 15-20

G

BB RDL

3 x 15-20

H

DB Row

3 x 15-20

I1

DB Lateral Raises

3 x 15-20

I2

Triceps (Anyhow)

3 x 15-20

Wednesday
Cycle 2 - Cardio

A

Bike Intervals

3 x 3:00 @ 70 %

B

Bent Over Cable Rotations

3 x 10

C

AB Wheel

3 x 15

D

Back Extension

3 x 15

Thursday
Cycle 2 - Short Acceleration + Full Body

A1

Heavy Sled Walk

3 x 10

A2

Single Leg Broad Jump

3 x 3

B

Acceleration

3 x 20

C

Sled Acceleration

3 x 10 @ 30 %

D

Machine Squat

3 x 15-20

E

Rear Foot Elevated Split Squat

3 x 15-20

F

Lat Pull Down

3 x 15-20

G

Face Pull

3 x 15-20

Friday
Cycle 2 - Full Body + Intervals

A1

DB Bench Press

3 x 15-20

A2

Pull Ups

B1

Seated Cable Row

3 x 15-20

B2

Chest Fly

3 x 15-20

C

Leg Curl

3 x 15-20

D1

DB Reverse Fly

3 x 15-20

D2

Biceps (Anyhow)

3 x 15-20

E

Bike Intervals

4 x 2:00

Saturday
REST DAY
Coach
More from UNIT Training
coach-avatar Coach Blaine McConnell

20+ Years of strength and conditioning experience Former Team USA Athlete Former CF Games Athlete Former D1 Athlete Current Coach at the C4 Performance Center

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