Teel Strength and Conditioning

General Fitness, Tactical / Military, Powerlifting, Strength & Conditioning, Multi-sport
Coach
Laura Teel

Want to add muscle mass? Or have you reached a plateau in your strength that you want to overcome? Hypertrophy Part 1 focuses on higher rep ranges with appropriate tempos to achieve the time under tension needed for mass and strength gains. The four-day program is split into upper and lower body focuses, with accessory exercises to compliment the compound lifts (the meat of a good hypertrophy program). 

Each day includes:

- Warm up and activation exercises

- Block 1: Main lift (squat, bench, deadlift or press)

- Block 2: 2-3 accessory and/or core movements 

- Block 3: 2 High-rep movements of opposing muscle groups

- Cool down

Hypertrophy Part 1 should be completed prior to Part 2, which builds upon the established reps, sets, tempos and exercises in Part 1.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Dumbbells // Bench // Pull up bar // TRX Straps or Rings // Cable (pulley or machine) // Kettlebell (can be replaced with a DB)
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Lower Flow

1 x 5

B1

Single Leg Glute Bridge + Abduction

2 x 6

B2

90/90 Hip Rotations to Knee

2 x 3

B3

DB Squat Jump

2 x 5

C1

Back Squat

3 x 10

C2

Soleus Stretch

2 x 0:30

D1

DB Walking Lunge

3 x 16

D2

DB Deadmarch

3 x 16

D3

Half Kneeling High to Low Chop

3 x 15

E1

Banded Leg Extension

E2

Banded Hamstring Curl

F1

KB Quad Smash

1 x 2:00

F2

Banded Hamstring 3-Way Stretch

1 x 0:20

Monday
Week 1 Day 2

A1

Banded Angeles

2 x 10

A2

Split Stance Single Arm Pull Apart

2 x 10

A3

Yoga Push Up

1 x 5

B1

Barbell Bench Press

3 x 10

B2

Single Arm DB Row

3 x 10

C1

Push-Up

3 x MAX

C2

TRX T

3 x 10

C3

Single Arm KB Carry

3 x 0:30

D

TRX Tricep Extension

2 x 10

E

TRX Biceps

2 x 10

F1

Crossover Lat Stretch

1 x 0:20

F2

Prone Scorpion

1 x 5

Wednesday
Week 1 Day 4

A

Lower Flow

1 x 5

B1

Single Leg Glute Bridge + Abduction

2 x 6

B2

90/90 Hip Rotations to Knee

2 x 3

B3

Hand to Hand KB Swing

2 x 10

C

Deadlift

3 x 10

D1

Slider Lateral Lunge

3 x 10

D2

Back on Ground Hip Thrust

3 x 10

D3

Reverse Crunch Plus Leg Lift

E1

Wall Slides

@ 0:20

E2

Seated Calf Raises

F1

Yoga to Pigeon

1 x 5

F2

Cossack Squat

1 x 5

Thursday
Week 1 Day 5

A1

Banded Angeles

2 x 10

A2

Half Kneeling KB/DB Windmill

2 x 6

B

Shoulder Press

3 x 10

C1

Pull-Up

3 x MAX

C2

Half Kneeling Landmine Press

3 x 10

D1

Side Lying External Rotation

3 x 8

D2

DB Pull Over

3 x 8

E1

Crossover Lat Stretch

1 x 0:20

E2

Side Lying Windmills

1 x 5

Hypertrophy Part 1 - Building Muscle Mass