Dysfunctional Hypertrophy

Cillian O'Connor Strength and Conditioning

Coach
Cillian O'Connor

Dysfunctional Hypertrophy is an 8 week programme designed for people who want THREE things:

  1. To get jacked
  2. To get out of pain
  3. To get strong on dysfunctional movements and challenging ranges of motion
$249
Get Dysfunctional Hypertrophy
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Get jacked
Get the perfect plan for putting on size as quickly and scientifically as possible
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Get out of pain
Feel better than ever before by progressing full range of motion exercises that improve both strength and mobility
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Get dysfunctionally strong
Gain strength in the ranges of motion that will trigger the functional fitbro at your local gym. See your progress by doing before and after strength testing in the Dysfunctional Movement Screen.
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Upgrade your nutrition and sleep
Get specific weekly tips on how to enhance your recovery by finally getting your diet and sleep in order
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Join a community
Dysfunctional Hypertrophy aims to band together a group of likeminded nerds who can support each other. You will have access to a TrainHeroic messenger group, as well as a Facebook page where I do a weekly live Q&A.
Features
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Access to your coach
Intro call, group chat and weekly Q&A.
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Programming 4 days per week
4 day upper lower split
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Pull-up and dip bars
Recommended
Machines
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

ZercherSquat

1 x 6

B

Seated GoodMorning

4 x 12

C

Front Foot Elevated Split Squat

3 x 12

D

Prone Leg Curl

4 x 12

E

Garhammer Raise

4 x 6

Monday
Week 1 Day 2

A

Dips

1 x 6

B

Pull Up

C

Bench

3 x 12

D

Chest Supported DB Row

3 x 12

E

Lu Raises

4 x 10

F

Barbell Curl

4 x 12

Wednesday
Week 1 Day 4

A

Jefferson Curl

1 x 6

B

Back Squats

4 x 10

C

Step Ups

3 x 8

D

Situp

4 x 12

E

Lying Neck Curl

3 x 15

Thursday
Week 1 Day 5

A

Behind the neck press

1 x 6

B

Bent Row

1 x 6

C

Dumbbell Bench

4 x 10

D

Pull Up

4 x 12

E1

Dumbbell Skull Crusher

3 x 15

E2

DB Bicep Curls

3 x 15

F

Straight Arm DB Pec Fly

3 x 12

Coach
More from Cillian O'Connor Strength and Conditioning
coach-avatar Cillian O'Connor

Cillian has an MSc in Strength and Conditioning from St. Mary's University, 10 years of coaching experience, and 15 years of training himself. His passion is in using science and movement optimism to get nerds like him strong and injury free. He is also a big time metalhead and gaming nerd.

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What have you got to lose?

Time to drop the excuses, train like an animal for 8 weeks, and get 80s action hero jacked.

Get Dysfunctional Hypertrophy
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FAQs
Who is this for?
Anyone who would like to gain muscle and strength and get out of pain. You do not have to be super experienced.
What if I can't do 'x' exercise?
I'll give you an alternative, or give you tips on how you can build up to doing the original exercise without issues!
"Do I have to pay for the app?"
No, Train Heroic is free. You only pay for the programme.
What is the Dysfunctional Movement Screen?
This will be a 6RM test for the Jefferson Burl, Behind The Neck Press, Bent Row, Barbell Lunge, Dips, and Pull-ups. We will test these numbers on week 1, and retest on week 8.
What about my squat, bench, deadlift etc?
These exercises will still be included! They will simply be used as secondary exercises to support the dysfunctional ones. You will not lose strength in these exercises by simply deprioritising them for a bit. In fact, you may find the break from pushing them full throttle actually aids them.
The Proof
verified-athlete-avatar Grant Oden

Personal Trainer / Strength Coach

Verified Athlete

"I've been lifting for 25 years. The main benefit of the programme is not having to programme for myself. I just walk into the gym, open my phone, and everything I need is there. I never get paralysed with wondering what to do."

verified-athlete-avatar Conall Harding

HR Strategic Partner

Verified Athlete

"I could see results from the beginning, and I looked forward to each session. I would encourage anyone not yet convinced about getting Dysfunctional training to do it!"

verified-athlete-avatar Max Curtis

Software Engineer

Verified Athlete

"The dysfunctional programme has allowed me to always arrive at the gym with a plan. I've enjoyed getting exposed to new exercises, and particularly the community aspects. From sharing experiences and videos of our training, to some friendly challenges. I've found this gives me a bit of extra motivation to push myself."

verified-athlete-avatar Tom Purcell

Senior Risk Analyst

Verified Athlete

"I had always been a 'gym regular' but struggled to see consistent result, due to a lack of focused training. With Cill I received very high standard and detailed strength and conditioning programs as well as excellent nutrition advice. In addition, he helped me deal with a long standing injury. Overall, the training I have received from Cillian has been fantastic and I would recommend Cillian as a personal trainer to anyone."

Dysfunctional Hypertrophy
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