SBD Strength and Hypertrophy

Tanuki Strength

Strength & Conditioning, Bodybuilding, Weightlifting, General Fitness
Coach
Elias Polanco

This program focuses mainly on strength and hypertrophy with moderate emphasis on the 3 major barbell lifts; squat, bench and deadlift. With 3 days of active training and 2 days suggested cardio and utilizing percentages of 1RM or RPE if percentages are unavailable.

Over the next 12 weeks there will be periods of increasing and decreasing intensity with regard to reps and weight ranges, as well exercise variations including eccentric and pauses.

This program is designed for someone who is proficient at the squat, bench and deadlift. While leveraging various machines and free weight exercises available in most gyms. Barbell lift variations are kept at a minimum.

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Straightforward
-Percentage Driven -High volume -Videos -Detailed instructions on how to meet expected intensity for each exercise
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At Your Pace
Use percentage of you max lifts to set level of intensity Or go based on feel with suggested RPE's for each workout. Load and volume are calculated for progressive loading, putting you in the best position for results!
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Get Stronger and Push Your Limits
A major force behind this program is to increase work capacity and overall strength through measurable testing. Each client that has completed this program has been able to achieve 70-75% of their 1 Rep Max Squat for 10 reps, 1 week post program. Avg. 10 Rep maxes at the start of the program were between 60 and 70% of 1 RM.
Features
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Programming 3 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Required
Barbell // Dumbbells // Machines
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Lower Body General Warmup

Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side

B

Back Squat

4 x 8 @ 50 %

C

Deadlift

4 x 8 @ 50 %

D

Seated Cable Row

3 x 10

E

Lat Pulldown

3 x 10

F1

Rope Cable Curl

3 x 10

F2

Chin-Up

G

Rowing

1 x 1500

Monday
Zone 2 Cardio

A

Treadmill Work

1 x 45:00

Tuesday
Week 1 Day 3

Prep

A

Lower Body General Warmup

Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side

B

Bench Press

4 x 8 @ 50 %

C1

DB Pullover

4 x 8

C2

DB Bicep Curls

4 x 8

D1

DB Lateral Raise

3 x 8

D2

Bent Over Rear Delt Fly

3 x 8

E

DB Chest Fly

4 x 8

F

Dip

G

Stairs

1 x 15:00

Wednesday
Zone 2 Cardio

A

Treadmill Work

1 x 45:00

Thursday
Week 1 Day 5

Prep

A

Lower Body General Warmup

Cardio 5 Minutes Moderate Pace or 2-3 minutes: 50sec low intensity/10sec high intensity Worlds Greatest Stretch 30sec each side 2 Rounds Single Leg Adductor Stretch 10 Each side 90/90s 10 Each Side

B

Leg Press

4 x 8

C

Hack Squat

4 x 8

D

Seated Chest Press

4 x 10

E

Seated Shoulder Press (Machine)

4 x 10

F1

Leg Extension

3 x 10

F2

Raised Heel Goblet Squats

3 x 12

G1

Prone Machine Hamstring Curl

3 x 10

G2

Raised Toe DB Romanian Deadlift

3 x 12

H

Treadmill Work

1 x 15:00

Coach
coach-avatar Elias Polanco

USAW lvl 1 Certified- 4 Years, 5 years I coached powerlifting for individuals with special needs as well as track and field. In addition to competing personally in Olympic weightlifting for years locally and at the state level twice. Throughout my years as a coach and an athlete I have helped people of all levels of fitness and ability reach their goals.

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1 Rep Closer

Our methodology for programming is based on progressive loading and improved coordination. We believe each exercise should relate to each other with respect to coordination and strength. Each set bringing you 1 rep closer to your fitness goals and reaching

Get SBD Strength and Hypertrophy
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The Proof
verified-athlete-avatar Alex Cruz

Client

Verified Athlete

"Best decision I have taken for my personal health strength and appearance, from the programming to the knowledge and willingness to put in the work and passion to help me achieve my personal goals, I have been training with him for over a year and the results couldn't be better."

SBD Strength and Hypertrophy