Strength, power, hypertrophy (4 days/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

Coach
Roy Palmer

This program is designed to maximize strength and power, while concurrently building muscle through hypertrophy work. 

Max strength is built through a strategy called "wave loading" where you complete multiple "waves" of sets of  desending reps (EG 4,3,2), with each set getting progressively heavier, allowing you to hit heavier weights then you would with a traditional 3 sets of 5. 

Power is built through dynamic effort movements (lighter weight, higher velocity), plyometrics, and contrast work (heavy strength work paired with explosive plyometrics) 

Lean mass is built through high volume accesory work 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Barbell // dumbells // kettlebell // trap bar
sample week banner image
phoneMockup
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

Neck CAR

1 x 5

B2

Plank walkout + row + push up

1 x 10

B3

Shoulder handcuffs

1 x 5

B4

Prone Scorpion

1 x 5

B5

Side lying T spine

1 x 5

C

Counter Movement Medball Shotput

3 x 5

D1

Bench Press

4, 3, 2, 4, 3, 2

D2

Plyo push up

6 x 3

E1

Chin-Up

6 x 5

E2

Chest fly

6 x 10

F1

Pronated low cable row

4 x 10

F2

1 + 1/4 DB lateral raise

4 x 10

G1

Rope hammer curl

3 x 15

G2

Tricep Pushdown

3 x 20

H

stability ball roll out

3 x 10

Monday
Week 1 Day 2

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll quads

1 x 0:30

A4

Foam roll hamstrings

1 x 0:30

A5

foam roll calves

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Hip Airplane

1 x 3

B5

Worlds greatest stretch

1 x 3

B6

Adductor rockback

1 x 3

B7

90/90 seqeunce

1 x 3

B8

Bird Dog

1 x 10

C

Single leg hurdle hop + box jump

3 x 3

D1

Box Squat

6 x 5

D2

Dynamic seated box jump

6 x 5

E1

American KB Swing

5 x 10

E2

Reverse Nordic

5 x 8

F

KB lateral lunge

3 x 10

G

Alternating split jump

3 x 0:30

Tuesday
Recovery, mobility, extra core and low intensity conditioning

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

A7

foam roll lats

1 x 0:30

A8

Foam roll pecs

1 x 0:30

B1

Bodyweight kang squat

1 x 10

B2

adductor rockback + t spine rotation

1 x 5

B3

90/90 seqeunce

1 x 5

B4

Shoulder handcuffs

1 x 5

B5

Prone Scorpion

1 x 5

B6

Cobra stretch

1 x 0:30

B7

Childs pose

1 x 0:30

B8

Cat Cow

1 x 5

B9

Neck CAR

1 x 5

C1

Supine Band pullover iso + dead bug

3 x 10

C2

Suitcase Carry + waiters carry

C3

Extensive Med Ball Scoop

3 x 10 @ 10 lb

D

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Neck CAR

1 x 5

B2

Plank walkout + row + push up

1 x 10

B3

Shoulder handcuffs

1 x 5

B4

Prone Scorpion

1 x 5

B5

Side lying T spine

1 x 5

C

Med Ball Rotational Slam

3 x 5

D1

Push Press

D2

Pendlay Row

E1

Incline DB Bench Press

5 x 10

E2

Neutral grip lat pulldown

5 x 10

F1

Standing 1 arm cable press

F2

Standing 1 arm cable row

G

Strict Lower Hanging Leg Lifts

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll quads

1 x 0:30

A4

Foam roll hamstrings

1 x 0:30

A5

foam roll calves

1 x 0:30

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Hip Airplane

1 x 3

B5

Worlds greatest stretch

1 x 3

B6

Adductor rockback

1 x 3

B7

90/90 seqeunce

1 x 3

B8

Bird Dog

1 x 10

C

Trap bar jump from hang

3 x 5 @ 25 %

D1

Trap Bar Deadlift

4, 3, 2, 4, 3, 2

D2

Depth jump to box

6 x 3

E

Barbell Hip Thrust

5 x 10

F

DB forward lunge

4 x 10

G

Continous Skater hops

3 x 0:30

Friday
Recovery, mobility, extra core and low intensity conditioning

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

A7

foam roll lats

1 x 0:30

A8

Foam roll pecs

1 x 0:30

B1

Bodyweight kang squat

1 x 10

B2

adductor rockback + t spine rotation

1 x 5

B3

90/90 seqeunce

1 x 5

B4

Shoulder handcuffs

1 x 5

B5

Prone Scorpion

1 x 5

B6

Cobra stretch

1 x 0:30

B7

Childs pose

1 x 0:30

B8

Cat Cow

1 x 5

B9

Neck CAR

1 x 5

C1

Supine Band pullover iso + dead bug

3 x 10

C2

Suitcase Carry + waiters carry

C3

Extensive Med Ball Scoop

3 x 10 @ 10 lb

D

Cardio

1 x 30:00

Strength, power, hypertrophy (4 days/week)