Train Recover Peform
HYPER is an advanced training program designed to push you to your limit!
This program is for advanced lifters that want to push their bodies and have the time to complete the program.
The program includes elements of strength, hypertrophy, power and performance.
We are here to help you succeed through this program, you will need to ensure you complete your warm ups each day and stick to the rep ranges and super sets.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hyper LB Prep Wk1-3
2 Rounds 10 x KB Goblet Squat 10 x Inch Worms 10 x Alt Lunges 10 x Alt Sumo Squats
B
Box Squat
5 x 8
C1
KB Single Leg RDL
10, 8, 6, 4
C2
Split Squat
4 x 8
D1
Single Leg Squat - Box
3 x 8
D2
Swiss Ball Hip Raises
3 x 12
D3
Hanging Knee Raise
3 x 15
Conditioning
E
Rower (Intervals)
Complete 5-10 sets of 30sec ON / 30sec OFF, aim for 130-150m per round. Go as hard as you can each set!
Prep
A
Hyper UB Prep Wk 1-3
2 Rounds: 5 e/s x Archer Stretch 10 x TRX Rows 12 x Cat Cow Stretch 15 x Band Pull Aparts
B
Bench Press
5 x 8
C1
DB Bench Press
10, 8, 6, 4
C2
1-Arm DB Row
4 x 10
D1
Pull-Up
3 x 6
D2
DB Hammer Curl + Press
3 x 8
D3
Crunches
3 x 25
E
Assault Bike
1 x 15:00
Prep
A
Hyper UB Prep Wk 1-3
2 Rounds: 5 e/s x Archer Stretch 10 x TRX Rows 12 x Cat Cow Stretch 15 x Band Pull Aparts
B
Shoulder Press
5 x 8
C1
Bent Over Row
10, 8, 6, 4
C2
DB Side Raise
4 x 15
D1
Lat Pulldown
3 x 12
D2
Tricep Rope Pulldowns
3 x 15
D3
Plank
3 x 0:45
E
Assault Bike
5 x 0:30
Prep
A
Hyper Power Prep Wk 1-3
2 Rounds: 40 x Skips 10 x Squat + Knee Push Out 10 x Squat to Stand 10 x Dynamic Push Ups
B
Romanian Deadlift
5 x 8
C1
Hang Power Clean
4 x 6
C2
Box Jump
4 x 6
C3
Dead Ball Slams
4 x 10
D1
Sled Push
3 x 20
D2
DB Farmer's Walk
3 x 20
D3
Dead Ball Cleans
3 x 6
D4
Rower / Ski (Duration)
3 x 1:30
