CoachSerg
Strength & Conditioning, BodybuildingJust like with the other training programs that Performance Knowledge offers. The Hulk program brings the same attention to detail, fundamental approach, and functional methodology used with past and collegiate and professional athletes.
Hulk program is based on linear periodization using microcycles in order to achieve size, strength, and fat loss all at the same time. Greater gains in strength and muscle mass are guaranteed with the Hulk program.
If you have any questions with regards to the Hulk program or any other programs that we currently offer then feel free to reach out to us at performanceknowledge.co/contact
We thank you in advance! Cheers, now go get those gains!
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
Bench Press
4 x 12
C
Incline Bench Press
3 x 12
D
Incline DB Fly
3 x 12
E
Cable Crossover
3 x 12
F
Triceps Push-down
3 x 12
G
Cable Overhead Triceps Extension
3 x 12
H
Standing Calf Raise
4 x 25
I
Seated Calf Raise
4 x 25
Recovery
J
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
1-Arm DB Row
4 x 12
C
Lat Pulldown
3 x 12
D
Standing Pull down
3 x 12
E
Straight Arm Pulldown
3 x 12
F
EZ Bar Curl
4 x 12
G
DB Incline Curl
3 x 12
H
One Arm High Cable Curl
3 x 12
I
Hip Thrust
4 x 12
J1
Plate Get-Up
3 x 20
J2
Oblique Side Crunch
3 x 20
Recovery
K
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Conditioning
A
ROW THE BOAT
500m Warm-Up: Varies 1000m Sprint Under 5 Minutes 250m RECOVERY ROW 1-2 MINUTES 500m Sprint under 2.5 Minutes 250m RECOVERY ROW 1-2 MINUTES 1000m Sprint Under 5 Minutes 250m RECOVERY ROW 1-2 MINUTES 500m Sprint under 2.5 Minutes 500m COOL-DOWN VARIES 24:35 day 1
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
DB Shoulder Press
4 x 12
C
DB Lateral Raise
3 x 12
D
One-Arm Cable Front Raise
3 x 12
E
High Cable Reverse Fly
3 x 12
F
DB Shrug
4 x 12
G
Seated Calf Raise
4 x 25
H
Leg Press Calf Raise
4 x 25
Recovery
I
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Prep
A
Total Body Warm Up
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Upper Body Warm-Up - Sleeper Stretch 15 seconds each side. - Lying Open Book 5 reps each way. - Quadruped T-Spine Rotation 5 reps each way. - Pull Aparts 2 sets of 20 reps. - Band Pass Through 2 sets of 10 reps. Upper Body Warm-Up - Monster Crawls 2 sets of 5 reps each side. - Band RDL 2 sets of 5 reps. - Body Weight Squats 2 sets of 10 reps. - Body Weight Lunge 2 sets of 5 reps on each leg. (Optional) Lateral Raises 2 sets of 20 reps. Arnold Press 2 sets of 20 reps.
B
Back Squat
4 x 12
C
One-Leg Press
3 x 12
D
Leg Extension
3 x 12
E
Romanian Deadlift
4 x 12
F
Lying Leg Curl
3 x 12
G
Hip Thrust
3 x 20
H1
Russian Twist
3 x 20
H2
Plank
3 x 1:00
Recovery
I
Cool Down
Foam Roll Each Position 15 to 30 seconds. - Calfs - Hamstrings - Glutes - IT Band - Quads - Lower & Upper Back Stretch Each Position 15 to 30 seconds each way. - Crossover Hamstring Stretch - Lunging Psoas Stretch - Kneeling Hip Adductor Stretch - Pigeon Stretch - Lying Figure Four Stretch - Pretzel Stretch
Conditioning
A
The Ultimate
Choose a speed that you can maintain for 10 seconds during the first set of intervals, 30 for the send set and 2:30 seconds for the last interval During rest, dismount the treadmill Continue at the same speed/rest time until all intervals are completed for each set When you complete all intervals at the same speed, increase the speed of the treadmill by 0.5 until you get to a speed at which you no longer feel safe. Then, increase the incline by 2% grade Interval 1: Sprint 10 sec: Rest for 30 sec Interval 2: Sprint 10 sec: Rest for 30 sec ++++ Interval 22: Sprint 10 sec: Rest for 30 sec. Move on to next set of intervals Interval 1: Sprint 30 sec Jog for 60 seconds ++++ Interval 11: Sprint 30 sec: Jog for 60 seconds. Move on to the next set of intervals Interval 1: Sprint 2:30min as fast as you can…DONE Cool-Down: 3min @ 3 mph 33:40 Min
