Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

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

$72
Get 4 Week Upper Body Core General Hypertrophy
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Get Swole
Increase the size of your muscles with this high volume, low rest program.
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Accelerated Fat Burning
Your heart rate will be elevated throughout each workout from lifting to failure.
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Transition to Strength Training
This program will give you the inside track going into a strength phase, utilizing the increased size of the muscle to create more force.
Features
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Access to your coaches
Access to Coach Jason-Our staff will answer your questions and provide feedback to help you achieve your goals.
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Programming 3 days per week
Daily warmup, upper body strength, core, and recovery that’s accessible and challenging for novice athletes.
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Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
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Detailed, expert instruction
Access to Coach Jason-Our staff will answer your questions and provide feedback to help you achieve your goals.
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Team ADAPT
oriented community that will push and compete with you to motivate you to the best of your abilities.
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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.
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Sample Week
Week 1 of 4-week program
Sunday
4 Week Upper Body Core General Hypertrophy: Week 1 Day 1

Prep

A

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

B

Barbell Bench Press

3 x 10

C

Incline Bench

3 x 10

D

Hammer Decline Bench

3 x 10

E

Hammer Shoulder Press

3 x 12

F

EZ Bar Triceps

3 x 5

G

Close Pushups

1 x MAX

H1

PB Crunches

1 x 50

H2

Lateral Lying Side Lifts

1 x 25

H3

MB Crossover Crunches

1 x 25

H4

Scorpion Reverse Hypers

1 x 20

Flexibility

I

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

Tuesday
4 Week Upper Body Core General Hypertrophy: Week 1 Day 3

Prep

A

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

B

Hammer Low Row

3 x 12

C

Hammer Deep High Row

3 x 12

D

Lat Pulldowns

1 x 12

E

Wide grip lat pulldown

1 x 12

F

Close Grip Lat Pulldown

1 x 12

G

Hammer Reverse Grip Lat Pulldown

3 x 12

H

Fat Bar Curls

3 x 10

I

Pullups

1 x MAX

J1

Scorpion Ab Circuit

1 x 30

J2

Push Throughs

1 x 100

J3

Band Rotations

1 x 25

J4

Supermans

1 x 50

Recovery

K

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

Thursday
4 Week Upper Body Core General Hypertrophy: Week 1 Day 5

Prep

A

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

B

DB Bench Presses

3 x 10

C

DB shoulder press

3 x 12

D

DB Row

3 x 12

E

Posterior Delt Raise

3 x 12

F

Big Gun Triceps

8, 6, 4, 8, 15

G

Big Gun Biceps

8, 6, 4, 8, 15

H1

Hanging Knee Raises

1 x 25

H2

PB diagonal crunches

1 x 25

H3

Straight Leg PB Exchange

1 x 12

H4

PB Leg Curl

1 x 20

Recovery

I

Foam Roller

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

Coach
More from Guerrilla Athlete
coach-avatar Guerrilla Staff

provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.

FAQs
Who is this training for?
This program is for those looking for the classic "gain muscle" workout, but is extremely strenuous. If you are looking to increase muscle size, but also improve core strength, then this is the workout for you.
What if I miss a day?
No problem! You can either go back and make-up the day you missed, or move on to the next day's workout. Just don't miss too many days, that defeats the purpose of consistent training!
What should I expect on an average training day?
Your average training day will contain a dynamic warm-up, upper body strength movements, core strength, and ending with recovery exercises.
How much communication will I get with the coach?
Coach Jason will correspond regarding any questions on exercises, technique, program goals, expected results, or next training progression.

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4 Week Upper Body Core General Hypertrophy
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