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Hypertrophy For Athletes (6 Day)

UNIT Training

Bodybuilding, Field Sports, Power Sports , Multi-sport, Combat Sports, Strength & Conditioning
Coach
Coach Blaine McConnell

Build Like an Athlete. Train Like One Too. Six days a week of sprinting and hypertrophy, designed to build muscle that’s fast, powerful, and useful.

Most muscle building programs make you bigger and slower. This one is built for guys who want the size without sacrificing the athleticism. Every week, you sprint twice and train every muscle group twice, so you add muscle while staying athletic.

What that means for you: Muscle that moves. Hypertrophy work builds the size; two sprint days keep it athletic.

Every muscle trained twice a week. The frequency that drives consistent growth.

Speed from both ends. Acceleration and max velocity each get their own day, so you develop the full sprint.

A rhythm that makes sense. Upper days give your legs a break between lower body sessions, so you show up ready to work.

Stop choosing between big and fast. Build both.

$199
Get Hypertrophy For Athletes (6 Day)
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One Focus, Full Intensity
Every session has a single job. Sprint days are all speed, lift days are all muscle, so you can put everything into the work in front of you.
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Higher Quality Across the Board
You never start a lift tired from sprinting or sprint on legs fried from squats. Fresher reps mean better technique, more intensity, and better results.
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More Productive Hypertrophy Work
With a full session for lower or upper body, you have the time and energy to push hard sets and get quality volume where it matters.
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 & Hypertrophy work programmed throughout the week in a 6 Day per week 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 1 - Max Velocity

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

Pogo Hops

3 x 15

Monday
Cycle 1 - Lower Day 1

A

Blaine Broads

3 x 5

B

High Hang Power Clean

4 x 3 @ 50 %

C

Machine Squat

3 x 15-20

D

Walking Lunge

3 x 15-20

E

BB RDL

3 x 15-20

F

Seated Calf Raise

3 x 15-20

Tuesday
Cycle 1 - Upper Day 1

A

Machine Chest Press

3 x 15-20 @ 50 %

B

BB Overhead Press

3 x 15-20

C

DB Lateral Raises

3 x 15-20

D1

Triceps (Anyhow)

3 x 15-20

D2

DB Reverse Fly

3 x 15-20

D3

Face Pull

3 x 15-20

Wednesday
Cycle 1 - Acceleration

A1

Heavy Sled Walk

3 x 10

A2

Single Leg Broad Jump

3 x 3

B

20m Acceleration

3 x 20

C

Sled Acceleration

3 x 10 @ 50 %

Thursday
Cycle 1 - Lower Day 2

A

Seated Box Jump

1 x 10:00

B

BB Hip Thrust

3 x 15-20

C

Leg Curl

3 x 15-20

D

Rear Foot Elevated Split Squat

3 x 15-20

E

Standing Calf Raise

3 x 15-20

Friday
Cycle 1 - Upper Day 2

A

DB Incline Bench Press

3 x 15-20

B

Lat Pull Down

3 x 15-20

C

BB Bent Over Row

3 x 15-20

D

Single Arm Row

3 x 15-20

E

Biceps (Anyhow)

3 x 15-20

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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Hypertrophy For Athletes (6 Day)
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