Dr Reef's Ultimate Athlete Hypertrophy Phase (4wk)
Doctor Reef
Football , Multi-sport, Lacrosse, Basketball, Hockey, Field Sports, Functional FitnessHypertrophy training for athletes! This program helps athletes pack on muscle to be ready to progress to strength and power phases down the road. The key to both optimal results and injury prevention is laying the proper foundation. This program does exactly that.
This elite, 4-week training program is designed to get you pack on muscle that you can use on game day, featuring many of the same workouts I do with my professional athlete clients from the NFL, NBA, NHL and more. If you want to play like the best, you need to train like the best.
This is Phase 1 of the my 12 week Ultimate Athlete Program, focused on Hypertrophy & Endurance.
Below is what you can expect from Phase 1, and if you dare to go beyond that, Phases 2-3 as well.
🔥 Phase 1: Hypertrophy & Endurance – Pack on muscle, restore movement, and prep for the intense work ahead.
💪 Phase 2: Strength & Strength Endurance – Develop raw strength and the ability to sustain it when it matters most—because real power lasts all game.
⚡ Phase 3: Power & Explosiveness – Train like you play. Increase speed, power, and game-changing explosiveness to dominate on game day.
This isn’t just another workout plan—it’s a pro-level blueprint for peak performance, built around functional movements and all three planes of motion because sports aren't played in straight lines.
Are you ready to take your game to the next level? Let’s get to work.
A1
Barbell Reverse Lunge
3 x 12
A2
Sorinex Hamstring Curls
3 x 10
B1
SL DB RDL
3 x 12
B2
Iso Step Downs
3 x 10
C1
Goblet Lateral Lunge
3 x 12
C2
Reverse Hyperextension
3 x 12
C3
Calf Raise
3 x 15
A1
Pull-Up
3 x 10
A2
Single Arm Dumbbell Press
3 x 12
B1
Dumbbell Floor Press
3 x 10
B2
SA Half Kneeling Pulldown
3 x 10
C1
Single Arm Dumbbell Row
2 x 10
C2
DB Shrug
2 x 8
D1
DB SA Lateral Raise
2 x 15
D2
Band Rear Delt Flys
2 x 15
E1
Dumbbell Hammer Curls
2 x 15
E2
DB SkullCrushers
2 x 15
A1
Goblet Squat
3 x 12
A2
X-Band Lateral Walks
3 x 10
B1
SL Rotational Lateral Step Ups
3 x 10
B2
Prone Band Hamstring Curls
3 x 15
C1
Bulgarian TKE Split Squat
2 x 12
C2
Copenhagens (Adduction)
2 x 8
D1
SL Knee Extensions
3 x 12
D2
Weighted Calf Raise
3 x 15
A1
Low Incline SA DB Press
3 x 12
A2
Chin-Up
3 x 10
B1
Kneeling SA Landmine Press
3 x 12
B2
Single Arm DB Row
3 x 10
C1
Seated SA Rotational Shoulder Press
2 x 12
C2
High Incline Dumbbell (Trap) Rows
2 x 10
D1
Bent Over Cuban Press
2 x 12
D2
Seated Lateral Raise
2 x 20
E1
Zottman Curls
2 x 15
E2
Band Crossover Tricep Extensions
2 x 20
F
Doctor Reef (Dr Sharif Tabbah)
DR. SHARIF TABBAH, DPT, CSCS Dr of Physical Therapy and Certified Strength & Conditioning Specialist Co-founder ALKEMÄ’ SPORTS RX For 14 years he has worked with hundreds of pro athletes in the NFL, MLB, NBA, WTA, Olympics & more having been featured on NFL Media, Sunday Night Football, Monday Night Football, ESPN, Sportscenter, NFL Network, Good Morning Football, Bleacher Report, WSJ & more.
Phase 1 Starts Here!
Get Dr Reef's Ultimate Athlete Hypertrophy Phase (4wk)
