Hypertrophy + Strength (4 days/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Coach
Roy Palmer

This program should be completed after completion of a Foundations program.

This program is designed to build strength and mass on top of the mobility/stability, and fitness we built through the Foundations program. 

Each session includes a thorough dynamic warm up followed by stability/activation exercises for the muscle groups we will be addressing that day. 

Next we have an explosive power exercise to build fast twitch muscle fibers and rate of force development.

We will build strength and hypertrophy through a high number of sets and moderate repetitions on main movements, followed by accessory work to bring up strength on main lifts, build mass, improve conditioning, and work towards a lean, aesthetic physique. 

Always wrapping up with core work and/or conditioning. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbells // barbell // TRX // Lat pulldown // cable pulleys
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Superman row

1 x 5

B2

Yoga push up

1 x 5

B3

Lying Handcuffs

1 x 5

B4

Side lying T spine

1 x 5

B5

Cat Cow

1 x 5

C1

TRX Push-Up

C2

TRX y raise

D

Standing med ball chest pass

3 x 5 @ 10 lb

E1

Bench Press

5 x 5

E2

Chin-ups

5 x 5

F1

High cable fly

3 x 15

F2

Cable face pull

3 x 15

G1

Hammer Curl

3 x 20

G2

DB Overhead Tricep Extension

3 x 20

H

Kneeling stability ball roll out

3 x 10

Monday
Week 1 Day 2

A1

Foam Roll T spine

1 x 10

A2

Foam roll glutes

1 x 10

A3

foam roll calves

1 x 10

A4

Foam roll quads

1 x 10

A5

foam roll adductors

1 x 10

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Worlds greatest stretch

1 x 3

B5

90/90 seqeunce

1 x 3

B6

Bird Dog

1 x 10

C

Single leg squat to box

2 x 8

D

SIngle leg box jump

3 x 5

E

Front Squat

5 x 5

F1

Single Leg RDL

4 x 8

F2

Reverse Nordic

4 x 8

G1

DB forward + reverse lunge

3 x 10

G2

Single leg calf raise

3 x 10

Tuesday
Rest and Recover

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Superman row

1 x 5

B2

Yoga push up

1 x 5

B3

Lying Handcuffs

1 x 5

B4

Side lying T spine

1 x 5

B5

Cat Cow

1 x 5

C1

1/2 kneeling bottoms up kb press

2 x 10

C2

Split stance rotational 1 arm row

2 x 10

D

Med ball scoop

3 x 5 @ 10 lb

E1

Split stance landmine press

4 x 8

E2

Feet Elevated Inverted Row

4 x 8

F1

Close Grip Bench Press

4 x 10

F2

Neutral grip lat pulldown

4 x 10

G1

Feet Elevated Push-Up

G2

Zottman curl

3 x 15

H

Stability ball stir the pot

3 x 8

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 10

A2

Foam roll glutes

1 x 10

A3

foam roll calves

1 x 10

A4

Foam roll quads

1 x 10

A5

foam roll adductors

1 x 10

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Worlds greatest stretch

1 x 3

B5

90/90 seqeunce

1 x 3

B6

Bird Dog

1 x 10

C

Single Leg Glute Bridge on foam roller

2 x 8

D

Trap bar jump from floor

3 x 5 @ 25 %

E

Barbell RDL

5 x 5

F

Box Squat

5 x 5

G

Front Foot Elevated Split Squat

3 x 8

H1

Hamstring walkout

3 x 10

H2

Suitcase March

3 x 0:30

I

Stairclimber

1 x 15:00

Friday
Rest and Recover

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

A3

Foam roll pecs

A4

Foam roll glutes

1 x 0:30

A5

Foam roll hamstrings

1 x 0:30

A6

foam roll calves

1 x 0:30

A7

Foam roll quads

1 x 0:30

A8

foam roll adductors

1 x 0:30

B

Cardio

1 x 30:00

Hypertrophy + Strength (4 days/week)