Hypertrophy Phase - 2 weeks: Training by mckenna tinney in TrainHeroic

adaptation fitness training

Coach
mckenna tinney

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 2-week program
Sunday
2021-9-7

A

Back Squat

4 x 8

B1

Barbell Walking Lunges

3 x 8

B2

Barbell Rear Foot Elevated RDL

3 x 10

B3

Calf Raise

3 x 12

C

Pull-Up

4 x 8

D

Seated Cable Row

4 x 8

E1

DB Bicep Curls

3 x 10

E2

Barbell Bicep Curl

3 x 15

F1

GHD Hip Extension

3 x 15

F2

GHD Sit-Up

3 x 15

Monday
2021-9-8

A

Bench Press

4 x 8

B1

Incline DB Bench Press

3 x 8

B2

Seated DB Press

3 x 10

B3

DB Lateral Raise

3 x 15

C

Barbell Upright Row

3 x 8

D

Cable Fly

3 x 15

E1

Tricep Pushdown

3 x 10

E2

DB Overhead Tricep Extension

3 x 12

Wednesday
2021-9-7

A

Back Squat

4 x 8

B1

Barbell Walking Lunges

3 x 8

B2

Barbell Rear Foot Elevated RDL

3 x 10

B3

Calf Raise

3 x 12

C

Pull-Up

4 x 8

D

Seated Cable Row

4 x 8

E1

DB Bicep Curls

3 x 10

E2

Barbell Bicep Curl

3 x 15

F1

GHD Hip Extension

3 x 15

F2

GHD Sit-Up

3 x 15

Thursday
2021-9-8

A

Bench Press

4 x 8

B1

Incline DB Bench Press

3 x 8

B2

Seated DB Press

3 x 10

B3

DB Lateral Raise

3 x 15

C

Barbell Upright Row

3 x 8

D

Cable Fly

3 x 15

E1

Tricep Pushdown

3 x 10

E2

DB Overhead Tricep Extension

3 x 12

Hypertrophy Phase - 2 weeks