4 Week High Volume Hypertrophy: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

Tactical / Military

Coach

Guerrilla Staff

Features
5 sessions per week
Must use App app to view and log training
Program Training

$100

Get 4 Week High Volume Hypertrophy

Get Swole

Increase the size of your muscles with this high volume, low rest program.

Accelerated Fat Burning

Your heart rate will be elevated throughout each workout, from lifting to failure, to supersetting with sprints, to interval training.

Transition to Strength Training

This program will give you the inside track going into a strength phase, not only utilizing the increased size of the muscle to create more force, but also having an increased level of cardiovascular efficiency to start with.

Features

Access to Coach Jason

Our staff will answer your questions and provide feedback to help you achieve your goals.

Programming 5 days per week

Daily warmup, Olympic, balance, strength, plyos, mobility, core, prehab, HIIT, circuits, and recovery that’s accessible and challenging for athletes.

Exercise Video Guidance

Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Team ADAPT

A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.

ADAPT Powered by TrainHeroic

Workout sheets are so last year. Your coaches and team will push you harder and longer and convert weaknesses to strengths, all through your app.

Sample Week

Week 1 of 4-week program

Sunday

4 Week High Volume Hypertrophy: Week 1 Day 1

Prep

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Power Cleans

3 x 10 @ 50 %

Squat

4 x 10 @ 60 %

Split Squat Jump

4 x 10

Woodway Curve Sprints

4 x 30

RDL

4 x 12 @ 60 %

Woodway Curve Sprints

4 x 30

Explosive Calf Raise

2 x 25

Woodway Curve Sprints

2 x 30

Lat Pulldowns

4 x 10 @ 60 %

Woodway Curve Sprints

4 x 30

Fat Bar Curls

4 x 10

Woodway Curve Sprints

4 x 30

Pistol Squats

1 x 10

PB DB Low Combo Bench Press

1 x 12

PB Pike w/ Pushup

1 x 15

Balance Board Pass

1 x 10

OH DB Squat on Dyno Disc

1 x 10

Hamstring Stretch

1 x 15

Partner Groin Stretch

1 x 15

Partner Anterior Shoulder Stretch Palms Out

1 x 30

Bar wrist flexion/extension

1 x 10

Conditioning

Hypertrophy Lower Body Conditioning #1

6 sets: High knees 15s BW squat 12x Squat jump 10x Rest 30s

Recovery

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Monday

4 Week High Volume Hypertrophy: Week 1 Day 2

Conditioning

20 Minute Elliptical Intervals #1

Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150

Flexibility

Band Stretch

Recovery

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Tuesday

4 Week High Volume Hypertrophy: Week 1 Day 3

Prep

Dynamic Warmup

Barbell Bench Press

4 x 10 @ 60 %

Clap pushups

4 x 10

Woodway Curve Sprints

4 x 30

DB Incline Bench

3 x 10 @ 45 %

Woodway Curve Sprints

3 x 30

UR/CJ/PPress/CJ/BOR Complex

1 x 8

Woodway Curve Sprints

1 x 30

Posterior Delt Raise

3 x 15

Woodway Curve Sprints

3 x 30

EZ Bar Triceps

3 x 5

Woodway Curve Sprints

3 x 30

Barbell Stepups

2 x 15

Woodway Curve Sprints

2 x 30

Straight Leg Pulldowns

2 x 30

Woodway Curve Sprints

2 x 30

Reverse Leg Curl

2 x 15

Woodway Curve Sprints

2 x 30

Pro Stretch Circuit

1 x 12

Round Board Rotational Pushups Plus

1 x 15

6 Backs

1 x 6

6 Way Partner Neck

1 x 12

Core

Super Abs

V-Ups 25x Crossover Crunches 30+30 Aquaman 25+25 Toe Touches 80x Side Crunches 40+40 Chin Lift 40x Push Throughs 100x Situp and Twist 25+25 Swimming on Knees 20+20 Crunches 60x Plyo Situps 50x Superman 50x Deep Dolphin 30s

Conditioning

Hypertrophy Upper Body Conditioning #1

6 sets: Mtn climber 15s Pushup 8x Bear crawl 10yd Rest 30s

Recovery

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

Wednesday

4 Week High Volume Hypertrophy: Week 1 Day 4

Conditioning

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

Flexibility

Band Stretch

Recovery

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Thursday

4 Week High Volume Hypertrophy: Week 1 Day 5

Prep

Dynamic Warmup

Hang Cleans

4 x 10 @ 60 %

Hex Bar Deadlifts

3 x 10 @ 50 %

Woodway Curve Sprints

3 x 30

Iso-Lateral Leg Curl

4 x 10 @ 60 %

Woodway Curve Sprints

4 x 30

Partner Leg Curl

2 x 10

Woodway Curve Sprints

2 x 30

Pause Bench Press

4 x 10 @ 50 %

Woodway Curve Sprints

4 x 30

Hammer Low Row

4 x 10 @ 60 %

Woodway Curve Sprints

4 x 30

Big Gun Biceps

8, 6, 4, 8, 15

Big Gun Triceps

8, 6, 4, 8, 15

MB Groin

1 x 1:00

Pushups Plus/2 Round Boards

1 x 15

Houston Series

1 x 12

4 Way Isometric Neck

1 x 20

Core

Super Abs

Conditioning

Upper Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x

Conditioning

Lower Body Anaerobic Plyos #1

Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x

Flexibility

Band Stretch

Coach