MASS
Project Elite
ELITE| HYPERTROPHY is 12-Week Program comprised of 4 training sessions per week to improve lean mass.
WEEKS 1-2: Structural Balance
WEEKS 3-4: Body Composition Accumulation (6-12-15)
WEEKS 5-6: Body Composition Intensification (8-10-12)
WEEKS 7-9: Hypertrophy Accumulation (Heavy-Light)
WEEKS 10-12: Hypertrophy Intensification (Hepburn)
A1
Seated Calf Raise
3 x 10
A2
Split Squat- DB- FFE
3 x 10
A3
Leg Curl- Lying- 1 Leg
3 x 8
B1
Garhammer Raise- Hanging
3 x 12
B2
45° Back Extension
3 x 12
B3
Groin Plank
3 x 30
A1
OHP- DB- Standing- 1 Arm
3 x 10
A2
NG Chin Up
B1
DB Seated Zottman Curl
3 x 10
B2
Tricep Extension- DB- Flat
3 x 10
B3
External Rotator- Sideways- Low Pulley
3 x 10
A1
Standing Calf Raise
3 x 10
A2
RDL- DB- 1 Leg- Supported- Contralateral
3 x 10
A3
Split Squat- DB- RFE
3 x 8
B1
Good Morning- DB- Seated
3 x 12
B2
Hack Squat- BB
3 x 12
B3
V Up- Alternating
3 x 30
A1
Neck Extension- Supine- Physioball
3 x 8
A2
Cable Seated Face Pull
3 x 10
B1
Press- DB- 45°- Neutral
3 x 10
B2
Row- DB- Neutral- 1 Arm
3 x 10
B3
Trap 3 Raise- Sideways- Low Pulley- 1 Arm
3 x 12
VaShawn Walker
VaShawn Walker is a current collegiate Track and Field athlete, participating in the throwing events. He is also an Exercise Science student who aspires to be a Strength and Conditioning Coach in the collegiate or high school sector.