SS BASE & HYPERTROPHY 8 Week Program

Helen Perez Coaching

Women's Training
Coach
Helen Perez

Who is this for? The woman who is serious about

    • Fitness Goals
    • Self-Confidence
    • Lifestyle

**What you can expect: **

Over the course of 8 weeks, you'll follow a carefully structured plan that gradually increases the weight and intensity of your workouts. This progressive approach ensures continuous gains in strength, muscle mass, and overall fitness.

3-Day Split: S&S 8 Week Base & Hypertrophy is conveniently spread across three days a week, allowing for efficient training and adequate rest. You'll engage in targeted workouts for each major muscle group to optimize growth and recovery.

Focus on Compound Movements: Squat, Bench Press, Deadlift, Hip Thrust & Overhead Press

& tons of accessories to complement your big lifts while working on those mirror muscles too!

  • Comprehensive Guidance: This program comes complete with detailed instructions, and exercise demonstrations.

**Track Your Progress: On Train Heroic you are able to log your lifts, record personal bests, and celebrate your milestones along the way.

Join a Community: Connect with like-minded women. Share your successes, challenges, and motivation in our dedicated community.

$99
Get SS BASE & HYPERTROPHY 8 Week Program
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Increased Strength
S&S Base is designed to help you progressively increase your physical power over the course of 8 weeks. Through focused and targeted strength training routines, including exercises like squats, deadlifts, bench presses, hip thrusts, and overhead presses, you'll witness significant improvements in your overall strength.
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Structured Workouts
Say goodbye to the uncertainty of training. This program provides meticulously planned routines that remove the guesswork from your workouts. This means you'll enter the gym with a clear plan for each session, ensuring that every exercise you perform is purposeful and effective to maximize your results.
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Enhanced Fitness:
Conditioning circuits and cardiovascular workouts are integrated to boost your overall fitness levels. You'll notice improvements in endurance, stamina, and cardiovascular health, translating to better performance in your daily activities and other physical pursuits.
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Muscle Growth & Fat loss
Achieve a more sculpted physique by combining strength training and conditioning circuits. These workouts will promote muscle hypertrophy, leading to increased muscle mass and enhanced definition. You'll experience effective calorie burning and gradual fat loss. As your muscle mass increases, your body becomes a fat burning machine burning calories even at rest, facilitating sustainable fat loss.
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Boosted Confidence:
As you progress through the program, you'll reach personal fitness milestones that will significantly impact your self-esteem and confidence. Successfully completing challenging workouts and witnessing physical improvements can have a profound and positive effect on your overall well-being and self-perception.
Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 Days of Training to include, Squat, Bench, Deadlift and Hip Thrust
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // General Gym Equipment
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Sample Week
Week 1 of 8-week program
Sunday
Wk 1. full body: horizontal push & pull + hinge

A1

T Spine Rotations

A2

Deadbug with KB Pullover

A3

Hip Airplane

B

Bench Press

3 x 8 @ 65 %

C

Deadlift

3 x 8 @ 65 %

D1

Seated Row

3 x 15

D2

DB Bicep Curls

3 x 15

E1

DB Skull Crushers

3 x 15

E2

Bird Dog Row on Bench

3 x 8

Conditioning

F

Circuit- Tabatas

20/10 x8 2 min rest between Tabatas Jump Rope x 4 min Tabata 2 min rest KB Swings x4 min Tabata 2 min Rest Pushups x 4 min Tabata

Monday
Active Recovery Day 1

A

Active Recovery

Tuesday
full body: squat, vertical pull

A1

Hip Airplane

A2

Groin Rocks

A3

Deadbug with KB Pullover

B

Back Squat

3 x 8 @ 65 %

C1

Cable Neutral Grip Lat Pull Down

3 x 15

C2

Barbell Reverse Lunge

3 x 12

D1

Half Kneeling Single Arm Pull Down w/Rotation

3 x 12

D2

Lateral Band Walk

3 x 60

Conditioning

E

7 Minutes in Heaven

7 min in Heaven How many rounds can you get through in 7 min? Rest as little as possible- Choose weight that you would normally choose for 3x12 12 KB RDL 12 weighted Lunges (TOTAL) 12 Squat Jumps

Wednesday
Active Recovery Day 2

A

Active Recovery

Thursday
full body: vertical push, core, hinge

A1

Bent Over IYT

A2

Deadbug with KB Pullover

A3

Plank with Shoulder Taps

B

30 Degree Incline DB Bench Press

3 x 8

C

BB Hip Thrust

3 x 8

D

Half-Kneeling DB Shoulder Press.HP

3 x 12

E1

Deadbug + Alternating DB Press

3 x 8

E2

Lying Garhammer Raise

3 x 5

E3

Side Plank Hip Dips

3 x 8

Friday
HIIT CARDIO. Squat & Swing

Conditioning

A

Squat, Swing & SCREAM

HOW FAST CAN YOU COMPLETE.. 1 goblet squat, 1 KB swing, 2 goblet squat, 2 KB swing...etc all the way up to 10! AND THEN BACK DOWN! 9 goblet squat, 9 KB swing, 8 goblet squat, 8 KB swing...etc. to 1! Record your time on Leaderboard!

Saturday
20 Min Stretch

A

Stretch

1 x 20:00

Coach
More from Helen Perez Coaching
coach-avatar Helen Perez

Booty Builder & Woman Uplifter... I have over 10 years experience training women to be the strongest version of themselves; empowering them through strength training. I want every woman to feel confident in and out for the gym.

More from Helen Perez Coaching

programs
SS BASE & HYPERTROPHY 8 Week Program
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