Hypertrophy by MP

Michaela Peramaki

Coach
Dr. Michaela Peramaki

This hypertrophy program is made for committed, natural lifters who want to gain muscle as fast and efficiently as possible. With this program you won't have to guess anymore about whether or not what you're doing is going to bring results.

In this 5-day a week hypertrophy program I account for intensity, volume, tempo, rest, and recovery to ensure that progressive overload is occurring and that your muscles will have no choice but to grow.

Before you begin this program, make sure that you are sleeping well, eating enough protein, and are COMMITTED to pushing yourself to reach your muscle growth goals.

Expect to work and push yourself extremely hard each day in the gym. Expect to get results.

$39
Get Hypertrophy by MP
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Expert Guidance
With my extensive background and knowledge as a bodybuilder, strength and conditioning coach, fitness coach, and Doctor of Physical Therapy, you’ll get professional insights and tips that go beyond the basics.
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LESS than $1 a day
Improve your health, your body, and your self-confidence for less than $1 a day.
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Evidence-Based Coaching
I pride myself in my ability to take research and apply it to real life workout programs so that you don't have to stress about doing it yourself.
Features
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Access to me, your coach
Accountability and feedback provided, needed to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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. I and your team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, dumbbells, a gym with a wide variety of machines
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Hack Squat

3 x 10

B

Leg extensions

3 x 10

C

Dumbbell RDLs

3 x 10

D

Hip abduction machine

3 x 10

E

Standing Calf Raises

3 x 10

F

Ab crunch machine

3 x 10

Monday
Day 2

A

Machine chest press

3 x 10

B

Machine chest fly

3 x 10

C

Cable lateral raises

3 x 10

D

Single Arm Cable Tricep Extension (Long-head focus)

3 x 10

E

EZ bar skull crushers

3 x 10

Tuesday
Day 3

A

Chest supported machine row

3 x 10

B

Single arm lat pulldown

3 x 10

C

Machine rear delt fly

3 x 10

D

Preacher curl

3 x 10

E

Incline dumbbell curl

2 x 10

Wednesday
Day 4

Steady state cardio of your choice

A

30 mins

Thursday
Day 5

A

Hip thrusts

3 x 10

B

Glute focused smith machine split squat

3 x 10

C

Hamstring curls

3 x 10

D

Leg extensions

2 x 10

E

Hip adduction machine

3 x 10

F

Seated calf raises

2 x 10

G

Hanging knee raise

2 x 10

Friday
Day 6

A

Machine incline chest press

3 x 10

B

Dumbbell pec fly

3 x 10

C

Dumbbell lateral raise

3 x 10

D

Machine overhead press

2 x 10

E

Overhead cable tricep extension

3 x 10

F

Kneeling tricep kickback

2 x 10

Saturday
Day 7

Steady state cardio of your choice

A

30 mins

Coach
More from Michaela Peramaki
coach-avatar Dr. Michaela Peramaki

Professional natural bodybuilder, former division I athlete, Certified Strength and Conditioning Coach, and Doctor of Physical Therapy. I have spent years training the WRONG way, until I began researching evidence-based hypertrophy/muscle growth and finally began seeing results, and now I want to share those results with you all!

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Gain lean muscle and LOVE your hard-earned body!

Proven methods, proven results! It's time to take the first step towards your dream body!

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