Weigh-In

Body Fat Percentage

Neck Circumference

Shoulder Circumference

Chest Circumference

Waist Circumference

Hip Circumference

Bicep Circumference

Thigh Circumference

Calf Circumference

Fly-10m Sprint (30m Build)

100m Sprint

Vertec Vertical Jump

Wall & Chalk Vertical Jump

Reverse Overhead 8lb MB Throw

@ 8 lb

Clean 1RM

Back Squat

Front Squat

Barbell Bench Press

Barbell Deadlift

The goal of the hypertrophy phase is to lay down new tissue and enhance work capacity. This requires: 1) A lot of time under tension (TUT) 2) Pushing muscles near/to failure 3) A lot of fatigue/lactic acid build up 4) A high protein/caloric intake (detailed below) If you come from an athletic or strength background, some of these approaches may be quite new. We don't typically want to pause at the top of a rep because that takes away from our TUT and fatigue, we want to find the movement/tempo/range of motion that maximizes fatigue at the target tissue. Discomfort is the predictor of success here. There is graded exposure, where relative discomfort will be less in the initial base-building phase, and more as we approach the end. Be ready for this, and be okay with some "easier" initial weeks. Sleep well, eat well, strength, foam roll, and apply other recovery modalities as needed. Do what's required to get through this phase, there will be plenty of more fun to be had afterwards. Tempos will be listed, where required, as [down:pause:up:pause]. So [3:1:2:1] would mean 3s down, 1s pause @ bottom, 2s up, 1s pause @ top.

Without the proper nutritional alignment with your training, you can squander this entire phase. Please don't do that. Easy Mode (Bare minimum): 1) Keep a rough tally of protein consumed each day. Aim to hit 0.85-1.0g protein/lb bodyweight. At 190lbs, my minimum daily protein is 160g. 2) Weigh in regularly, daily if possible, and ensure consistent but gradual weight gain. We want a minimum gain of 0.5lbs/week if you're not looking to gain much weight. If you're under-weight (like I was a couple years ago), you can aim for 1.5lbs/week. Don't worry, excess weight will be shed in the spring & summer. Anytime weight stagnates, increase daily food intake. Advanced Mode: Use an app like MyFitnessPal or Carbon (I've been on Carbon for a bit now and love it). Set the weight gain goal to your choice (minimum 0.5lbs/week, or up to 1.5lbs/week) and stick to logging all of your intake. Hit the recommended protein minimums, or use the ones given above. Track your weight regularly to gauge success. Elite Mode: Pre-plan and pre-prep most of your meals, giving you deadly consistent calories and macros. Combined with an app like Carbon, this can allow for some very serious results. Just tweak portion sizes or add small meals/snacks where needed. Allow the first 1-3 weeks to be your baseline establishing time. Figure out where your weight is currently trending with your existing eating habits, see if your protein intake is sufficient, build the habit of logging food (if you choose that route). If you start on "easy mode" but don't see good early results, this is the time to change your approach. Come week 4, we want to have everything dialled and start to see predictable, consistent progress. Quick tips: - Protein targets can be very hard to hit. When in need of extra calories, look first to protein-dense "snacks" like protein shakes, greek yogurt, cottage cheese, eggs, etc. Once protein is achieved, everything else should be easy. - Your scale will mislead you on any given day. Better to look at a 7-day average than a once/week weigh-in. Carbon makes it easy to see a rolling 7-day weight average.

SM HYP1 Push Day Prep

Mobility: Cobra stretch 3x5s Pec stretch x30s each Pigeon stretch x30s each Shoulder axials x10ea 90/90 switches x5ea Primer: Repeated MB chest pass (to floor or wall) 2x20 with 10lbs or less Explosive step up 2x5ea

Heel Elevated Back Squat

Deficit Push Up

DB RFE & FFE Split Squat Isometric

3 x 0:30

DB Lateral Raise

3 x 15

Leg Extension

3 x 15

Bar Cable Tricep Pushdown

3 x 15

Body Saw Plank

3 x 12

SM HYP1 Pull Day Prep

Mobility: Cobra stretch 3x5s Lateral sling stretch 2x10s each (can use a rack to hang from) Pigeon stretch x30s each Hamstring stretch x30s each Shoulder axials x10ea Hip flexion lift-offs x10ea (keep back straight, slow/controlled movement as high as possible) Primer: MB slam 2x10 SL RDL to knee drive 2x5ea

Continuous Tension Barbell RDL

Band Assisted Pull-Up

Long Bridge ISO Hold

3 x 0:30

Band Face Pull

3 x 15

Seated Hamstring Curl

3 x 15

EZ Bar Curl

3 x 15

Half Superman

3 x 12

Address anything that's feeling tight or sore. Utilize foam rollers, lacrosse balls, static stretching, or whatever other recovery resources you might have access to. Do what you can here to feel as good as possible going into the next pair of workouts.

20min in zone 2 to low end zone 3 heart rate. Timer starts when zone 2 is reached. Choice of method: Bike, incline walk, stair master, run (*if* fit enough to easily achieve these intensities while running AND you've had at least some running in your program over the prior months)

SM HYP1 Push Day Prep

Mobility: Cobra stretch 3x5s Pec stretch x30s each Pigeon stretch x30s each Shoulder axials x10ea 90/90 switches x5ea Primer: Repeated MB chest pass (to floor or wall) 2x20 with 10lbs or less Explosive step up 2x5ea

Continuous Tension Barbell Overhead Press

Continuous Tension Heel Elevated Goblet Squat

Deep Deficit Push Up Isometric

3 x 0:30

Band Abduction

3 x 15

Pec Fly Machine

3 x 15

Seated DB Skull Crusher

3 x 15

Deadbug Pullover

3 x 6

SM HYP1 Pull Day Prep

Mobility: Cobra stretch 3x5s Lateral sling stretch 2x10s each (can use a rack to hang from) Pigeon stretch x30s each Hamstring stretch x30s each Shoulder axials x10ea Hip flexion lift-offs x10ea (keep back straight, slow/controlled movement as high as possible) Primer: MB slam 2x10 SL RDL to knee drive 2x5ea

Continuous Tension Barbell RDL

Continuous Tension Inverted Row

Overcoming Calf ISO Hold

3 x 0:30

Close-Grip Lat Pulldown

3 x 15

Single Leg Back Extension

3 x 12

Incline Dumbbell Bicep Curl

3 x 15

DB Side Bend

3 x 12

Address anything that's feeling tight or sore. Utilize foam rollers, lacrosse balls, static stretching, or whatever other recovery resources you might have access to. Do what you can here to feel as good as possible going into the next pair of workouts.

20min in zone 2 to low end zone 3 heart rate. Timer starts when zone 2 is reached. Choice of method: Bike, incline walk, stair master, run (*if* fit enough to easily achieve these intensities while running AND you've had at least some running in your program over the prior months)

Weigh-In